Which type of milk is the healthiest? Find out

Here we decode some of the different kinds of milk and their nutritional values.

Regular cow's milk provides an array of healthy vitamins and nutrients, such as vitamin D, calcium, potassium, niacin and protein. It also contains saturated fat. It is beneficial for healthy bones, dental health, reducing obesity in children, protection from thyroid diseases, and cardiovascular health.

Buffalo milk has lower cholesterol but more calories and fat compared with cow's milk. Buffalo milk is consumed in south Asia, with India, China and Pakistan being the biggest producers. Buffalo milk produces thick and creamy dairy products suitable for the manufacture of traditional (indigenous Indian) milk products like khoa, dahi, paneer, kheer, payasam, malai, kulfi and ghee.

Goat milk happens to contain more calcium and vitamins A and B6 than cow milk. Goat milk is easily digestible than most other animal forms of milk. Some evidence suggests that it may treat inflammation and strengthen bones better than cow milk. It contains many minerals that are essential for our bodies, such as copper, calcium, zinc, magnesium, potassium, and vitamins.

Mostly used for cooking, one cup of unsweetened coconut milk has 45 calories and 4 grams of fat, which is mostly saturated fat due to the coconut cream. It doesn’t contain any protein, but is fortified with vitamin A, calcium, vitamin B12 and vitamin D.

Unsweetened, original almond milk is the lowest-calorie option on the market with just 30 calories per cup. While it lacks protein (only 1 gram per cup), most brands are fortified with calcium, potassium and vitamins A, D and E. Almond milk is vegan and lactose-free, but may not be suitable for those with nut allergies.

One cup of unsweetened, original soy milk has 110 calories, 8 grams of protein and considerable levels of calcium and vitamin D. Soy milk also has small amounts of iron and offers nearly 50% of the daily recommended value of B12, which is generally lacking for vegans and in many plant-based diets. Soy milk is cholesterol-free and low in saturated fat. It is one of few non-dairy milks with a comparable protein content to cow’s milk.

Cashew milk naturally contains 4 grams of protein per serving and 8% of the daily value for iron. All cashew milks are naturally lactose-free and can replace cow’s milk for those who have trouble digesting dairy. Homemade versions have less protein, calcium, and potassium than cow’s milk but more healthy unsaturated fats, iron, and magnesium

Made by soaking oats in water and then straining them, it contains some protein (4 grams per cup) and is higher in carbohydrates and fiber than many milks. It’s also low in fat and contains B-vitamins, as well as trace amounts of other nutrients like magnesium and phosphorus. Commercial oat milks are enriched with calcium, vitamins A and D and potassium.

Rice milk, like oat milk is naturally sweet and are more palatable non-dairy milk options. It ranks low on the calorie-to-protein ratio since one cup contains 90–120 calories, with virtually no protein. But rice milk is lactose- and cholesterol-free and may be a good option for those with allergies to dairy, soy or nuts.

Hemp milk is a popular plant-based alternative to cow’s milk. It’s made from whole hemp seeds and is rich in high-quality plant protein, healthy fats and minerals. In addition to these naturally occurring nutrients, commercial hemp milk is often fortified with calcium, phosphorus and vitamins A, B12 and D.

Take a look at this nutritional chart of different types of milk, sourced from here.