Which Milk Is Best For Weight Loss: Choosing The Healthiest Alternative

In order to assist you to shed or keep that unwanted weight off, we have done some research to help you figure out which milk is best for weight loss and how to choose the best alternative.

Milk is one of the common staple foods for people all over the world due to its wide range of affordability. Most likely you are familiar with this product from childhood. Prior to the 60s, there were practically no milk alternatives widely available, but that hasn’t been the case for quite some time. Nowadays shelves with milk variations are so stocked with choice it’s confusing. This becomes even more confusing if you have a specific dietary requirement or meal plan. So, what if you love milk but want to go for a healthy option that won’t have you put on weight? Standing in front of that aisle can be daunting. Rice, almond, oatmeal – what is the best milk for weight loss? Read this article to find out how to choose delicious and healthy milk, especially if you’re striving to lose some extra pounds.

Benefits of Drinking Milk For Weight Loss

Which Milk Is Best For Weight Loss: Choosing The Healthiest Alternative

Milk is generally considered acceptable for a weight loss diet. Milk contains many beneficial elements, including calcium, which supports bone growth, as well as magnesium and potassium, which are important for the regulation of blood pressure. In addition, milk is quite high in protein, which boosts muscle growth. However, this does not mean only vegans need alternatives to milk. Many alternatives are in no way superior to regular milk in terms of health benefits, but they do surpass it in one parameter that is extremely important for dieters – the number of calories. Here is a breakdown of the nutritional values per cup (8oz/244 g), for the most popular alternatives to milk, as compared with low-fat cow milk.

Pea Milk800.5 g8 g4.5 g440 mg
Macadamia Milk551 g1 g0.5 g180 mg
Unsweetened Cashew Milk251.2 g0.8 g2 g450 mg
Unsweetened Almond Milk36.61.42 g1.44 g2.68 g481 mg
Unsweetened Hemp Milk700 g2 g6 g300 mg
Unsweetened Oat Milk12016 g3 g5 g270 mg
Rice Milk11522.4 g0.68 g2.37 g288 mg
Coconut Milk75.67.12 g0.512 g5.08 g459 mg
Soy Milk105126.34 g3.59 g300 mg
Low-Fat 1%10212.2 g8.22 g2.37 g305 mg
Low-Fat 2%12211.7 g8.05 g4.83 g293 mg

Here you can see that almond, cashew, and macadamia milk contain significantly fewer calories per cup, which is very useful for those who are trying to avoid exceeding their calorie limit. Cashew and almond milk also provide similar amounts of calcium. However, none of the options, except for soy milk, provide a comparable amount of protein, which may be somewhat disappointing for those engaged in sports. Let’s look through milk alternatives in a bit more detail. If you want to know more about the best drinks for weight loss, sites like BetterMe can offer professional advice on this and other topics related to dieting. General research always helps, but consulting specialists is always advised.

Which Alternative Milk Is Best for Weight Loss?

Cashew Milk

Which Milk Is Best For Weight Loss: Choosing The Healthiest Alternative

As you can see, there are only 25 calories in a glass of cashew milk, making it a great choice for those looking to shed excess fat. Meanwhile, cashews as such are also very beneficial as they contain a lot of plant protein, fibre and healthy fats. However, the amount of protein does not necessarily translate into cashew milk. So, cashew milk is a great option for weight loss, but to reap all the benefits of cashews it’s best to eat whole nuts as well.

Soy Milk

Soy has features that make it a great weight loss option. Soy affects your hormones and mimics leptin, which can help reduce hunger cravings. But, these advantages come at a price – soy milk is about as high in calories as cow’s milk.

Hemp Milk

This one is made of seeds and is quite low in calories yet high in polyunsaturated fats. Those fats are the best ones for your heart health and weight loss.

Almond Milk

Which Milk Is Best For Weight Loss: Choosing The Healthiest Alternative

Almond milk is considered the most popular alternative for weight loss for a reason. First, almond milk has a lot fewer calories than regular milk. Secondly, almonds are very healthy. However, it is important to note that almond milk does not provide significant amounts of protein.

Oat Milk

Oat milk contains significantly more carbohydrates than, for example, almond milk. While these carbs are healthy, the relatively high-calorie content of oat milk makes it not the best choice for weight loss, and for a low-carb diet in particular. As mentioned earlier, consult sites like BetterMe. They will be able to help you choose a suitable low-carb diet that will reduce your carbohydrate intake without harming your health. It is worth remembering that not all carbohydrates need to be excluded.

Coconut Milk

Which Milk Is Best For Weight Loss: Choosing The Healthiest Alternative - coconut milk

A glass of coconut milk contains only 75 calories, which is significantly less the calorie content of cow’s milk. Plus, coconut milk contains medium-chain triglycerides that can improve your metabolism, which is essential for weight loss. In addition, these triglycerides are linked to improved insulin sensitivity and improved control of food intake throughout the day.

Low-Fat Milk

Finally, low-fat milk can also be one of the alternatives to whole milk. It contains significantly fewer calories, albeit more than many plant-based alternatives. It also contains significantly less saturated fat. This is very good since saturated fat increases the likelihood of heart disease.

So What To Choose?

Which Milk Is Best For Weight Loss: Choosing The Healthiest Alternative

If you’re striving to know which milk is best for weight loss, there is no single correct answer. Plant-based alternatives often contain fewer calories, but low-fat milk contains more protein. Therefore, all options may be appropriate for your diet. Alternating several types of milk is a good idea. It is also important to choose plant-based milk that does not contain artificial additives or sweeteners.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for the diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Almond milk, unsweetened (2020, ndb.nal.usda.gov)
  2. Coconut milk (2020, ndb.nal.usda.gov)
  3. Is low-fat or full-fat the better choice for dairy products? (2018, health.harvard.edu)        
  4. MACADAMIA MILK (2019, ndb.nal.usda.gov)
  5. Rice milk (2020, ndb.nal.usda.gov)
  6. Soy milk (2020, ndb.nal.usda.gov)
  7. Weight Gain and Soy Milk (n.d, livestrong.com)
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