![]() Cashew milk: Contains 60 calories, 2.5 grams of fat, 1 gram of protein and 9 grams of carbs ( 22). ![]() Coconut milk: Contains 80 calories, 5 grams of fat, 0 grams of protein and 7 grams of carbs ( 20, 21).Almond milk: Contains 60 calories, 2.5 grams of fat, 1 gram of protein and 8 grams of carbs ( 17, 18, 19).Oat milk: Contains 130 calories, 2.5 grams of fat, 4 grams of protein and 24 grams of carbs ( 16).Rice milk: Contains 120 calories, 2.5 grams of fat, 1 gram of protein and 23 grams of carbs ( 15).Soy milk: Contains 109 calories, 5 grams of fat, 7 grams of protein and 8 grams of carbs ( 14).Below are some of the most common substitutes, along with their basic nutrition info for 1 cup of the “original” versions: Some nondairy milks are sold in the refrigerated section, while others are shelf stable. Many of these nondairy milks also have added sugars to enhance their taste, although most brands offer an unsweetened version ( 13). Certain alternative milks may also be fortified with vitamin B12 ( 12). Some products are fortified with calcium and vitamin D to make them similar to dairy milk, while others are not. ![]() Plant-based milk alternatives can be made from legumes (soy), cereals (oats, rice), nuts (almond, coconut), seeds (flax, hemp) or other grains (quinoa, teff) ( 11). In fact, 1 cup (237 ml) of whole milk provides 146 calories, 8 grams of fat, 8 grams of protein and 13 grams of carbs ( 10). Nutritionally speaking, milk is rich in protein, carbs and calcium. Milk has many uses, including as a beverage, added to smoothies or poured on cereal. The good news is there are plenty of substitutes for all the major dairy foods, including the seven below.
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