7.Almond Milk
Made from ground almonds and filtered water, one cup of almond milk can have fewer than 30 calories while packing 450 milligrams of calcium. That’s more than most cheese, yogurt, and soy milk. Keep in mind that the benefits don’t come close to what you get from an ounce of raw almonds, which have far more protein, fiber, and healthy fats. But it can be a good choice for people on a low-sugar diet, those with a dairy or soy allergy, and vegans who don’t like soy milk.
8.Rice Milk
Rice milk has earned its place on the shelf as an easy-to-digest soy alternative that’s also nut- and gluten-free. It’s made from ground brown rice and water, and nutritionists recommend it for people with multiple food allergies. On the downside, a cup of unsweetened rice milk has just 1 gram of protein, and because it’s made from rice, it’s naturally high in carbohydrates.
