Is the nutritional value of plant-based milk the same as cow's milk? Nutritionist Wong King-wai indicated on her Facebook page that different types of milk actually have their own unique nutrients and cannot completely substitute for each other. Therefore, she does not recommend drinking only one type; instead, one can choose and rotate them based on individual needs. She listed the nutritional components of 4 types of milk for reference.
Nutritional Comparison of 4 Types of Milk (per 250ml cup)
1. Whole Cow's Milk
- Category: Dairy Product
- Nutrition:
- Protein: 8g
- Carbohydrates: 12g
- Fat: 9.2g
- Calcium: 275mg
- Notes: Rich in high-quality protein, providing various vitamins and minerals.
2. Unsweetened Soy Milk
- Category: Beans, Fish, Eggs, Meat Alternative
- Nutrition:
- Protein: 8.5g
- Carbohydrates: 4g
- Fat: 4.5g
- Calcium: 29.5mg
- Notes: Soy milk is a very high protein source. Among all plant proteins, soybeans have the highest biological utilization rate. Compared to other meats, it has the advantage of less saturated fat and no lactose intolerance issues.
- Recommendation: A recommended choice for those with weight loss or fitness goals.
3. Unsweetened Oat Milk
- Category: Whole Grains & Tubers
- Nutrition & Benefits:
- Protein: 3g
- Carbohydrates: 18.5g
- Fat: 7.8g
- Calcium: 10mg
- Notes: Compared to cow's milk, oat milk is relatively low in protein and calcium and is primarily a source of carbohydrates.
- Benefits: Although it cannot provide rich protein, the unique soluble dietary fiber in oats can not only increase satiety but also accelerate cholesterol metabolism in the body, helping to control blood lipids.
4. Unsweetened Almond Milk
- Category: Nuts & Seeds
- Nutrition:
- Protein: 1.8g
- Carbohydrates: 5.7g
- Fat: 3.8g
- Calcium: 143.5mg
- Notes: Almond milk is relatively low in both protein and carbohydrates, primarily consisting of almond oils. It can supplement Vitamin E, phytosterols, unsaturated fatty acids, and minerals, and is also quite rich in calcium.
- Recommendation: The overall calorie content of almond milk is lower than oat milk and fresh cow's milk. Suitable for those who want to control calories but still wish to supplement good fatty acids and calcium.
How Much Dairy Should You Consume Daily?
According to the Department of Health recommendations, adults should consume 1 to 2 servings of dairy per day. "One serving of dairy" is equivalent to 1 cup (240 ml) of milk. It provides rich calcium and protein, and contains nutrients like potassium, phosphorus, iodine, Vitamin B2, B12, A, and D. The benefits are as follows:
- Calcium and phosphorus help promote bone and tooth health.
- Potassium helps maintain normal blood pressure levels.
- Protein assists in growth, cell repair, and meets metabolic needs.
- Vitamin B2 helps the body utilize energy produced from carbohydrates, protein, and fat.
Regarding milk consumption, the Department of Health has the following suggestions:
- Mostly choose low-fat or fat-free dairy products.
- Reduce intake of high-fat or high-sugar dairy products, such as cream, ice cream, condensed milk, milkshakes, and lactic acid bacteria drinks.
