Cow’s Milk or Almond Milk: Which is Best?

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Cow’s milk is a complete protein. (A complete protein is a source of protein that contains an adequate proportion of all nine of the essential amino acids necessary for the dietary needs of humans or other animals.)

Cow’s milk has double the protein and more calcium and B vitamins than almond milk.

Almond milk is not a complete protein and has very little protein compared to cow’s milk. Almond milk has only 1 gram per cup versus 7 grams in cow’s milk.

Some brands of almond milk sweeten their almond milk with a large amount of sugar.

Cow’s Milk is one of the most nutrient-rich beverages you can enjoy. A one-cup fat-free serving provides 30 percent of our daily value for calcium, 16% value for protein; 25 percent for vitamin D, 22 percent for B12; 26 percent of riboflavin (a B vitamin), 25 percent of phosphorus and 11 percent for potassium.

Almond milk is cholesterol-free, has no saturated fat or lactose. It’s a good source of calcium, vitamins D, E and A, and has  fewer calories than other milks. Almond milk has a smooth, nutty flavor. Some almond milk is in shelf-stable varieties, so it’s great to store or take with you when there isn’t refrigeration.


Nutrition info for 1 cup (unsweetened, plain): 30 to 50 calories; up to 1 gram of protein; 2 to 2.5 grams fat.


Flaxmilk is another good option.

lax seeds are tiny but pack a lot of nutritional punch. They are a great source of plant-based protein, have plenty of calcium, protein and omega-3 healthy fats, which our bodies do not create naturally. An unsweetened box of a brand like Good Karma can be stored in the pantry for months before it’s opened and has a very creamy taste.

Nutrition info for 1 cup: 70 calories; 8 grams of protein; 3.5 grams of fat and 30 percent of the daily value of calcium

You can buy shelf stable flaxmilk


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