Last week, we examined the benefits of Milk, so this week, like when we examined Eggs, let’s look at the various types of milk and their benefits because not every milk is right for everyone.

Dairy Milk

Type	Calories	Protein	Fat	Calcium	Notes
Whole Milk	150	8g	8g	High	Rich, creamy; good for bone health
2% Milk	120	8g	5g	High	Balanced fat and nutrients
Skim Milk	80	8g	0g	High	Fat-free; good for weight management

Plant-Based Milks

Type	Calories	Protein	Fat	Calcium (fortified)	Notes
Almond Milk	30–60	1g	2.5g	Moderate–High	Low calorie; low protein
Oat Milk	120	3g	5g	High	Creamy; good for coffee; higher carbs
Soy Milk	100	7g	4g	High	Closest to dairy in protein
Coconut Milk	45	0g	4g	Low–Moderate	Low protein; high in saturated fat
Hemp Milk	60–80	3g	5g	Moderate	Contains omega-3s; nut-free

Other Milks

Milk Type	Calories (per cup)	Protein (g)	Fat (g)	Notable Nutritional Benefits/Uses
Goat Milk	168	9	10	Easier to digest for some; slightly higher in calcium and medium-chain fatty acids
Sheep Milk	265	14	17	Higher in protein, calcium, and fat than cow’s milk
Buffalo Milk	237	9	16	Higher fat and calcium content than cow’s milk.
Camel Milk	107	5	4.5	Rich in vitamin C, iron, and immune-boosting compounds
Horse (Mare’s) Milk	88	2.9	1.2	Low in fat and protein, high in lactose
Reindeer Milk	320	11	19	Extremely high in fat and protein. Rare

Key Points

Best for Protein: Soy milk (plant-based) and dairy milk.
Best for Low Calories: Almond milk and skim milk.
Best for Creaminess: Whole milk and oat milk.
Best for Allergies: Hemp milk (nut-free, dairy-free).
Best for Bone Health: Fortified versions of any milk with calcium and vitamin D.