Skim, Soy, Almond, Rice, Coconut - there are many options when it comes to milk. Let’s see how they stack up against each other when it comes to nutrient content. Most milk substitutes are enriched with vitamins and minerals such as calcium and vitamins A, B, D, and E.

• Soymilk, at 8 grams per 8-ounce glass, offers almost as much protein as cow’s milk, but contains 122 calories per glass a whopping 4.5 grams of fat per serving. 
• Almond milk is a popular milk substitute, providing a mere 60 calories, but only 1 gram of protein. However, almonds naturally contain calcium, so this milk boasts 45 percent of your daily calcium needs in one 8-ounce glass. 
• Rice milk contains the most calories per serving with the least amount of protein. It also contains the highest amount of carbohydrates. Look for unsweetened varieties to save up to 12 grams of sugar per cup. 
• Coconut milk only contains 70 calories per serving. But with 4.5 grams of fat, only 10 percent of your daily calcium needs, and no protein per glass, coconut milk may not be the strongest contender for nutrient density.

Take a look at the following milk and milk substitute facts to decide which milk is right for you and your goals. All nutrition facts are based on a serving size of one cup, 8 ounces.