I’ve not been getting out as much during Covid, as such I’ve tried to reduce my caloric intake. One way I tried to do this, was to switch the kind of milk I drink. This also had a secondary impact on reducing my environmental impact. However, while researching the various milks, I couldn’t find one source that put both nutritional information, and the environmental impact of the various milks in one place. This article does just that.
During my research, I found there are minor differences in the US and UK in how they represent this data. For example, a UK serving size is 200ml, whereas in the US it’s 1 cup (or ~240ml). I’ve normalised all values to the UK serving size.
|Dairy (Cow's) Milk||0.630||1.790||125.64||Whole||120||246||6.40||3.72||9.62||6.56||(source)|
|Dairy (Cow's) Milk||0.630||1.790||125.64||Whole (Lactose free)||120||246||6.40||3.72||9.62||6.56||(source)|
|Dairy (Cow's) Milk||0.630||1.790||125.64||Reduced fat (2%)||100||252||3.80||2.22||9.78||6.70||(source)|
|Dairy (Cow's) Milk||0.630||1.790||125.64||Fat free (skim)||68||264||0.16||0.10||10.10||6.86||(source)|
|Rice Milk||0.236||0.067||53.96||Rice Milk||94||236||1.94||0.00||10.56||0.56||(source)|
|Soy Milk||0.196||0.132||5.56||Soy Milk||86||246||2.94||0.41||7.30||5.20||(source)|
|Oat Milk||0.181||0.152||9.65||OATLY! (Brand)||100||292||4.16||0.42||5.84||2.50||(source)|
|Coconut Milk||?||?||?||Coconut Milk||62||376||4.16||4.17||5.00||0.42||(source)|
|Flax Hemp Milk||?||?||?||Flax Hemp Milk||38||24||2.50||0.00||0.84||1.66||(source)|
|Human Milk||?||?||?||Human Milk||140||64||8.76||0.64||13.78||2.06||(source)|
|Chocolate Milk||?||?||?||Chocolate Milk||98||200||0.80||0.02||17.36||1.28||(source)|
|Environment Impact per 200ml (source)||Nutritional Information per 200g (which is approx 200ml)|
I’m not going to provide any kind of editorial, I just wanted all the data in one place. The data is sourced from the following locations.
- Heathline: Comparing Milks: Almond, Dairy, Soy, Rice, and Coconut
- BBC Good Food: Which milk is right for you?
- The Guardian: Almonds are out. Dairy is a disaster. So what milk should we drink?
- Edible Brooklyn: Which Plant-Based Milk Is Best for the Environment?
- BBC: Climate change: Which vegan milk is best?
- Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987–992.