by Kevin Farrell for USA TODAY 10Best

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Your guide to alternative, non-dairy milks

Over the years, a lot of alternative milks have hit the market.

But how does each alt-milk stack up nutritionally?

Here’s what you need to know about the ever-growing list of alt-milks.

Almond milk

It tastes great in coffee and cereal, but almond milk has only 1/8 the protein of whole milk, and can have as much as 15g of added sugars. Surprisingly, it has more calcium than a glass of milk.

Cashew milk

Unsweetened cashew milk contains similar nutritional properties as almond milk – which is to say, a decent amount of vitamins and minerals, but only a gram of protein per serving.

Oat milk

Oat milk retains all of the oat’s fiber, but lacks the fortified vitamin and mineral content of other alt-milks. 

Hemp milk

This alt-milk contains no THC, so it won’t get you high. It will, however, give you lots of omega-3 fatty acids, every essential amino acid, protein, vitamins A, B12, D and E.

Pea milk

Pea milk has just as much protein as a serving of dairy milk and about 50% more calcium.

Coconut milk

Various coconut milks can contain as few as 80 calories per cup, along with minerals like manganese, copper, magnesium and iron. It mixes well with java and adds a creamy mouthfeel.

Rice milk

Many rice milks on the market today possess a bounty of added vitamins and minerals, but more importantly, rice milk’s relative blandness makes it largely allergen-free.

Banana milk

Loaded with vitamins E, B12, and C, riboflavin and potassium, banana milk is one of the more nutritionally dense milks available, but it can have upwards of 18g of sugar per serving.

Soy milk

Soy milk naturally contains potassium, has as much protein as dairy milk and is often fortified with calcium, as well as vitamins A, B12 and D.

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