5.Goat’s Milk
In the plus column, a cup of this drink has tons of protein — 9 grams per cup, the most of any milk. It’s also richer in calcium than skim, with 33% of what you need each day. The cons: It has 168 calories and 6.5 grams of saturated fat per cup, far more than whole cow’s milk. One study found that it had no clear nutritional advantage over cow’s milk, and if you’re allergic to cow’s milk, you’ll probably be allergic to this as well.
6.Soy Milk
Made from ground soybeans soaked in water, it’s a nutrition powerhouse: All the benefits of cow’s milk from a nonanimal source. A cup of calcium-fortified nonsweetened soy milk has about 7 grams of protein, 4 grams of carbohydrates, and 300 milligrams of calcium. (Flavored versions can be high in added sugars.) It’s a good option for vegans, people who are lactose intolerant, or those with a dairy allergy. But if you go for a milk substitute, make sure your choice is fortified with calcium and vitamin D.
