Healthiest milk options: Two top choices for protein and calcium, according to a dietitian

A dietitian highlights cow's milk and soy milk as the top two options for protein and calcium; plant-based milks vary widely in protein, calories and fortification.

The supermarket milk aisle now includes many dairy and plant-based beverages, which has renewed attention after the U.S. dietary guidelines issued in January shifted emphasis toward full-fat dairy. That change has drawn debate among nutrition experts. The article identifies cow's milk and soy milk as the two top choices for combining protein and calcium. It also reviews several other alternatives and notes differences in calories, fat and fortification. Key facts: - Cow's milk provides about 8 grams of protein per 8-ounce (1 cup) serving and contains calcium, vitamin D, B vitamins, vitamin A and potassium. - The U.S. Department of Agriculture recommends adults get three servings of dairy daily. - Soy milk and pea milk typically supply about 8 grams of protein per 8 ounces, and many brands are fortified with calcium and vitamin D. - About 36% of people in the United States have difficulty digesting lactose, according to the National Institutes of Health. - Whole milk contains roughly 5 grams of saturated fat per cup while 1% milk contains about 1 gram; different fat levels have similar protein amounts. - Common plant milks differ nutritionally: almond milk is low in calories with virtually no protein, hemp milk has about 2 grams of protein and ~45 calories per cup, and unsweetened oat milk averages about 120 calories and 3 grams of protein per 8 ounces. Summary: The article highlights cow's milk and soy milk as top options for protein and calcium and describes a range of other plant-based milks with varying nutrient profiles. It also notes the recent dietary-guidelines attention to full-fat dairy and disagreement among experts. Undetermined at this time.