Sweetened coconut milk: 6 grams (sugar added).Chocolate soy milk: 19 grams (sugar added).Chocolate cow’s milk (skim): 23 grams (sugar added).Cow’s milk (whole, 2%, and skim): 12 grams.Milk’s sugar content varies significantly depending on the source and how it’s made - as some products have sugar added. Sweetened versions provide added sugar, too.

Most dairy and nondairy milks contain naturally occurring sugars like lactose. However, keep in mind that sweetened versions, including chocolate milk and flavored nondairy milks, harbor added sugar as well. Nondairy milks, including oat, coconut, rice, and soy milk, contain other simple sugars, such as fructose (fruit sugar), galactose, glucose, sucrose, or maltose. In cow’s milk and human breast milk, the sugar comes primarily from lactose, also known as milk sugar. These natural sugars are the main carbohydrate in milk and give it a lightly sweet taste - even when drunk plain. That’s why some products, such as dairy and nondairy milks, show sugar content on their nutrition panel even if sugar isn’t included as an ingredient. However, some foods contain naturally occurring sugars. They’re also linked to weight gain and metabolic syndrome, a condition that increases your risk of diabetes and heart disease ( 1, 2). If you enjoy cow's milk but want to steer clear from hormones and antibiotics, try organic brands of cow's milk.Many people try to avoid added sugar - and for good reason.įoods high in added sugar contribute extra calories to your diet without providing any additional nutrients. If you're seeking a plant-based milk that's rich in high-quality protein like cow's milk, soy milk is a good option. But almond milk is naturally lactose-free, so likely won't cause problems if you're lactose intolerant. Cow's milk is high in protein, which is the main advantage of cow's milk over almond milk. Cow's milk is a good source of phosphorous, but almond milk is rich in vitamin E. Both are rich in calcium, vitamin A, vitamin D, and B vitamins. Researchers who conducted this study report that a high dairy fat intake is actually associated with a lower obesity risk.Ĭow's milk and almond milk are both packed with essential nutrients and generally healthy for you. While some studies show that getting too much saturated fat in your diet may boost your risk for heart disease, other research indicates otherwise, according to a study published in 2013 in the Scandinavian Journal of Primary Health Care. But, skim milk is fat-free and low-fat milk contains very little saturated fat. Unsweetened almond milk provides less than 1 gram of carbohydrates and no sugar, but sweetened almond milk may contain up to 16 grams of added sugar per cup.Īlmond milk is rich in heart-healthy mono- and polyunsaturated fats, while the fat in cow's milk is primarily saturated fat.

Cow's milk contains about 12 grams of carbohydrates - mainly from a natural sugar called lactose - in each cup.

Some brands of high-protein cow's milk contain up to 13 grams of protein per cup.Ĭow's milk is naturally higher in carbohydrates than almond milk, unless the almond milk is sweetened with added sugar. Even protein-fortified almond milk generally provides just 5 grams of protein. Skim, low-fat, and whole cow's milk each provide 8 grams of protein per cup, but a cup of almond milk contains just 1 gram of protein. Protein is beneficial because it boosts satiety, helps your body burn extra calories, aids in healthy weight management, and allows you to maintain lean muscle mass - even during periods of weight loss. Sweetened vanilla-flavored almond milk generally contains 90 calories in each cup.Ĭow's milk is much higher in protein than almond milk. One-percent low-fat milk contains 110 calories, two-percent milk provides 130 calories, and whole cow's milk contains 150 calories per cup. Unsweetened almond milk provides just 30 calories per cup, vs. The best choice for you depends on a variety of factors.Īlmond milk generally contains fewer calories than cow's milk, but it depends on the type of milk you buy. Many different types of cow's and almond milks are available commercially, so it's often difficult to determine which is the healthiest. Almond milk and cow's milk are both packed with nutrients, but pros and cons may exist for each.

Whole milk vs skim milk sugar