Because vitamin D is found in very few foods naturally, many commercial goods, including almond milk, are fortified with it ( 22 ). 3.5 ounces (100 grams) of fortified almond milk can give 5% of the daily value for vitamin D. ( 2 ).
Which milk contains the most vitamin D?
Cow’s milk, the most often eaten type of milk, is naturally high in calcium, phosphorus, and riboflavin ( 32 ). Cow’s milk is supplemented with vitamin D in numerous countries. It typically contains about 115130 IU per cup (237 ml), or 1522% of the daily value ( 7 , 33 ).
Is it true that almond milk has more vitamin D than milk?
The fat and salt content are nearly comparable, and while cow’s milk contains somewhat more protein, it’s not enough to make a significant difference in your diet. Almond milk is somewhat healthier than cow’s milk and is good for lactose-intolerant persons. It also contains vitamin D, which cow’s milk does not.
Is almond a good source of vitamin D?
Vitamin D, like other vitamins, is required for good health but only in trace levels. It is not found naturally in food like other vitamins, but it can be produced by the body. Most people are aware that humans synthesize vitamin D, also known as “sunshine vitamin,” from sunlight. However, because modern humans do not get enough sunlight, we often find ourselves at the vitamin counter, unsure of what to buy.
Vitamin D3 (cholecalciferol) is produced by our bodies. You can choose between D3 and D2 at the supplement counter. Ergocalciferol is a form of vitamin D2 that differs slightly from D3 but works similarly in the body. D3 has a somewhat higher potency.
The key distinction between the two supplements is the manufacturing process. D3 is derived from animal sources, while it can also be synthesized from lichen. D2 is a nutrient obtained from plants. If you’re a vegan or vegetarian, you’ll want to pay particular attention to the labeling.
Although vitamin D is fat-soluble (meaning it is absorbed along with fats), it is not required to take it with greasy meals. Vitamin D can also be obtained through diet. Many foods, such as soy, almond, and oat milk, are fortified with vitamin D in the United States. Vitamin D is found in only a few foods in their natural state.
What milk should you drink if you have a vitamin D deficiency?
If you don’t drink milk, getting adequate vitamin D from your diet can be difficult. That’s because dairy milk, which is frequently fortified with the bone-building mineral, is one of the few foods with high levels of D. Milk alternatives like soy milk, almond milk, coconut milk, and rice milk, on the other hand, may be a rich source of vitamin D, especially now.
Is there vitamin D in almond Breeze?
Almondmilk, Blue Diamond Almond Breeze Unsweetened “Plus, it’s fortified with 45 percent of the dietary value (DV) of calcium and 25 percent of the DV of Vitamin D, much like other almond milks.”
Is almond milk calcium and vitamin D-rich?
Milk and other dairy products are an important part of a balanced diet because they are a good source of calcium and vitamin D for many people in the United States. Calcium is a mineral that is necessary for bone health, muscle contraction, and nerve transmission. Vitamin D is required for the absorption of calcium, the maintenance of a healthy immune system, and the proper functioning of muscles and neurons. While cow’s milk contains critical nutrients, not everyone is able or willing to consume it. Soy milk, almond milk, or rice milk are examples of non-dairy milk that can help your body acquire the nutrients it requires.
People choose non-dairy milk over cow’s milk for a variety of reasons. Some people avoid all animal products because they are vegan; others have a milk protein allergy; some are worried about the environment or ethical farming techniques; and yet others simply enjoy the flavor. Whatever the reason, there are a variety of non-dairy milk options available. With so many alternatives, it’s crucial to understand the distinctions between various milks, as calories, protein, and important vitamins and minerals can all vary significantly.
Let’s start with the nutritional value of cow’s milk. A cup of 1% milk has 110 calories, 1.5 grams of saturated fat, and 8 grams of protein in it. Calcium, phosphorus, vitamin B12, riboflavin (vitamin B2), selenium, and zinc are all naturally present in cow’s milk. There is also some vitamin A present. Cow’s milk in the United States is typically fortified with vitamins A and D. The process of fortification provides nutrients that the item lacks or is deficient in. Foods may be fortified with different vitamins or minerals depending on where you live in the world to assist prevent nutritional deficiencies in the population. Vitamin D deficiency is common in the United States, and unfortified cow’s milk lacks it.
Lactaid may be an excellent option for lactose intolerant people who prefer cow’s milk. Lactaid contains lactase as well as actual cow’s milk. Lactase is an enzyme that aids in the digestion of lactose. Because lactose is broken down into simple sugars, this milk has a sweeter flavor than conventional cow’s milk. Lactose intolerant people can consume Lactaid, other lactose-free milks, or non-dairy milks, however people who have a milk protein allergy should only drink non-dairy milks.
Soy milk is a popular non-dairy alternative to cow’s milk. It’s created with soybeans, purified water, and thickeners to make it more consistent. Silk Original Soymilk has 110 calories, 0.5 grams of saturated fat, 5 grams of added sugars, and 8 grams of protein in one cup. This soy milk is fortified with vitamin A and D, just like cow’s milk, but it also contains calcium, vitamins B2 and B12, gellan gum, and cane sugar. Soy milk, which has the same amount of protein as cow’s milk and is a strong source of vitamin B12, may be a decent option for vegans.
Another popular option is almond milk. Ground almonds and filtered water are used to make this milk. Silk Unsweetened Almondmilk has only 30 calories, 0 grams of saturated fat, and 1 gram of protein in a single cup. Calcium, vitamin E, vitamin A, and vitamin D are all added to it. There are two thickening agents in this drink. Vitamin B12 may be added to other types of almond milk. Almond milk, unlike cow’s milk or soy milk, is low in protein and will not help you meet your protein requirements. Unsweetened almond milk can be used in smoothies or as a low-calorie substitute for coffee creamer.
Rice milk, often known as rice drink, is a non-dairy milk. This milk is dairy-free, nut-free, and soy-free, making it ideal for individuals with dietary sensitivities. Rice milk is prepared from water and milled rice. Rice Dream Enriched Unsweetened Rice Drink contains 70 calories, 0 grams of saturated fat, and 0 grams of protein in a single cup. It is vitamin A, vitamin D, and vitamin B12 fortified. Because it contains oils, starches, and thickening agents, this drink has more ingredients than the others. If you have diabetes, bear in mind that rice milk, especially sweetened ones, has more carbohydrates than other non-dairy milks and cow’s milk. Rice milk, like almond milk, is low in protein.
Coconut milk, oat milk, and cashew milk are examples of non-dairy milks. These silk unsweetened milks all have less than 100 calories per cup and are fortified to be decent or exceptional calcium and vitamin D sources. One cup of Silk Unsweetened Coconutmilk, on the other hand, contains 3 grams of saturated fat.
Look at the nutrition facts labels on any milks you’re interested in sampling during your next trip to the grocery store. Take a look at the serving size first. 1 cup, commonly known as 8 fl. oz. or 240 ml, is the standard measurement for milk. Then consider the number of calories, saturated fat, added sugars, and protein. Milk that is low in fat or fat-free has fewer calories and saturated fat. Whether it’s whole milk, 2 percent milk, 1 percent milk, or fat-free milk, cow’s milk offers 8 grams of protein per cup. The “percent Daily Value” column for vitamins and minerals is a simple method to discover if an item is high or deficient in something. This is considered an excellent source if a vitamin or mineral has 20% or more of the daily value. It is still considered a decent source if a vitamin or mineral has 10 to 20% of the daily intake.
If you want to substitute non-dairy milk for cow’s milk, look for one that contains protein, calcium, and vitamin D. If you’re a vegan, search for one that’s also vitamin B12 fortified. To prevent extra sugar, opt for unsweetened milk. Unfortunately, many non-dairy milks lack the same level of protein as cow’s milk. Non-dairy milks with the greatest protein are likely to be soy milks, but keep in mind that nutrient quantities can differ between brands, even if they’re the same type of milk. Calcium and vitamin D can be obtained in a variety of ways, including milk. Include lean meats, fish, healthy grains, fruits, vegetables, nuts, and seeds in your diet in addition to milk to provide your body with the nutrients it requires and to help you feel your best.
Almond milk has only 1 gram of protein per cup (240 ml), compared to 8 and 7 grams in cow’s and soy milk, respectively (16, 17).
Protein is required for a variety of body processes, including muscular growth, skin and bone construction, and the generation of enzymes and hormones (18, 19, 20).
Beans, lentils, nuts, seeds, tofu, tempeh, and hemp seeds are among the high-protein dairy-free and plant-based foods.
If you don’t mind eating animal products, eggs, fish, poultry, and beef are all good sources of protein (21).
Unsuitable for infants
Cow’s or plant-based milks should not be given to children under the age of one year because they can inhibit iron absorption. Until 46 months of age, breastfeed or use infant formula exclusively until solid meals can be introduced (22).
Offer water as a nutritious beverage option in addition to breast milk or formula at 6 months of age. Cow’s milk can be given to your infant’s diet after the age of one (22).
Plant-based drinks, with the exception of soy milk, are inherently low in protein, fat, calories, and a variety of vitamins and minerals, including iron, vitamin D, and calcium. These nutrients are necessary for development and growth (23, 24).
Almond milk has only 39 calories per cup, 3 grams of fat, and 1 gram of protein (240 ml). This is insufficient for a developing infant (5, 24).
Continue to breastfeed or see your doctor for the best nondairy formula if you don’t want your kid to swallow cow’s milk (23).
May contain additives
Sugar, salt, gums, tastes, and lecithin and carrageenan can all be included in processed almond milk (types of emulsifiers).
Texture and consistency are achieved by the use of emulsifiers and gums. Unless ingested in really large quantities, they are harmless (25).
Despite this, a test-tube study indicated that carrageenan, which is often used as an emulsifier in almond milk and is generally considered harmless, may disturb intestinal health. Before any judgments can be drawn, however, further thorough research is required (26).
Despite these issues, many companies avoid using this ingredient entirely.
Furthermore, many flavored and sweetened almond milks include a lot of sugar. Sugar consumption can lead to weight gain, tooth problems, and other chronic illnesses (13, 14, 27).
Almond milk is low in protein, lipids, and nutrients necessary for an infant’s growth and development. Furthermore, many processed kinds contain sugar, salt, flavors, gums, and carrageenan, among other things.
Is almond milk or milk healthier?
Almond milk is vegan, and it differs from conventional milk in that the two come from separate places. Here are some of the advantages of almond milk.
Lactose is not present in almond milk. Lactose intolerance is the primary reason why many individuals avoid drinking normal milk. Lactose intolerance affects millions of people in the United States. People who lack the enzyme lactase, which is responsible for digesting the lactose found in dairy products, suffer from diarrhea and bloating. As a result, almond milk is a fantastic option.
Almonds are a high-calorie meal by nature, however almond milk contains extremely little calories due to the way it is produced. Almond milk has 70-80 percent more calories than regular dairy milk. Almond milk has just 30-35 calories per 240 mL, whereas dairy milk has 150 calories per 240 mL.
It also has a low sugar content, with only 2-3 grams per cup of almond milk. If you switch to almond milk instead of dairy milk, you’ll cut your calorie consumption and lose weight faster.
Almond milk is vegan-friendly because it is made from plants, and there are few other options on the market. This is also the primary reason for its widespread appeal.
Almond milk is high in vitamin E, which is necessary for a variety of bodily activities. Almonds are high in vitamin E, but some manufacturers add more. Vitamin E offers a number of advantages, including:
It aids in the prevention of ailments like stroke, heart disease, and cancer.
Almond milk is a wonderful choice for kidney patients who require foods low in phosphorus and potassium. Regular milk includes enough of phosphate and potassium, which can lead to the production of kidney stones.
Almond milk vs. cow milk: what’s the difference and which one is healthier?
Are you perplexed by the various milk options? You’re not the only one who feels this way. With the surge in popularity of plant-based diets, demand and interest for almond milk has skyrocketed, while demand for cow’s milk has dwindled in recent years. Is almond milk, on the other hand, a good option? Which is the healthier option? Here’s how almond milk compares to cow milk in terms of nutrition.
What’s the difference between almond milk and cow milk?
Despite the fact that they have the same name, almond milk and cow milk are very different in nature. Almond milk is an imitation milk made by blending water with almonds and straining the mixture to remove the solids and create a liquid. Cow’s milk is a nutrient-rich liquid produced by the mammary glands of dairy cattle, while almond milk is an imitation milk made by blending water with almonds and straining the mixture to remove the solids and create a liquid. Whole milk, 2 percent milk, 1 percent milk, skim milk, and lactose-free milk are all available in cow’s milk, whereas almond milk comes in unsweetened, sweetened, and flavoured versions. Cow’s milk and dairy products have long been popular in numerous cultures, but almond milk and other plant-based milks have only lately become popular in Western culture as alternatives for people who can’t or don’t want to drink cow’s milk for health reasons or for personal reasons.
Almond Milk vs. Cow Milk Nutrition
Almond milk has a low calorie, carbohydrate, protein, and fat content, whereas cow’s milk has a moderate calorie content, but is high in protein, lipids, and carbohydrates. Here’s how 1 cup of unsweetened almond milk compares to cow milk. (1)(2)
- CALORIES: A 1-cup serving of unsweetened almond milk contains 40 calories, compared to 122 calories in a 1-cup serving of 2 percent cow milk, making almond milk the lower-calorie option. The difference in calories between almond milk and cow’s milk is owing to almond milk’s lack of protein, carbs, and fat, as it is mostly water. However, compared to 2 percent cow’s milk, 1 percent milk and 0 percent milk contain 102 and 83 calories, respectively, making them lower-calorie options.
- ALMOND MILK CONTAINS VERY LITTLE PROTEIN: Cow’s milk is a natural source of high-quality protein, whereas almond milk contains very little. A 1-cup serving of 2% cow milk has 8.1 grams of protein, while a 1-cup serving of unsweetened almond milk has 1.0 grams. Cow’s milk also includes all nine essential amino acids, with casein protein accounting for about 80% of the protein and whey protein accounting for the remaining 20%. (3) Both casein and whey protein have been proven to contain bioactive peptides, which offer a variety of health benefits, including improved immunological function, higher mineral absorption, lower blood pressure, and the growth and maintenance of muscle tissue. (4)(5)(6)
- FAT: Although almonds are a rich source of healthful fat, just a small amount of the fat makes it into the beverage. A 1-cup serving of unsweetened almond milk has 3.0 grams of fat, compared to 4.8 grams of fat in a 1-cup serving of 2 percent cow milk. Although almond milk contains some fat from almonds, it also has added vegetable oils that contribute to its fat content, albeit the amount varies by brand. Cow’s milk comes in a variety of fat levels, including 3.25 percent, 2 percent, 1 percent, and 0 percent, so the specific fat amount will differ depending on the format. Cow’s milk fat is composed of roughly 65 percent saturated fat, 30% monounsaturated fat, and 5% polyunsaturated fatty acids. (7)
- COW’S MILK CONTAINS CARBOHYDRATES: Cow’s milk is a natural supply of carbohydrates, specifically simple carbohydrates in the form of sugar, primarily lactose with trace amounts of monosaccharides and oligosaccharides. (8) A cup of 2 percent cow milk contains 12.3 grams of carbohydrates, whereas a cup of unsweetened almond milk contains only 2.0 grams.
- FIBRE: Neither almond nor cow milk contain a significant amount of fiber. A 1-cup portion of 2 percent cow milk has 0.0 grams of fiber, while a 1-cup serving of unsweetened almond milk has 1.0 grams; however, the fiber content of almond milk varies by brand.
- SUGAR: Lactose, a natural sugar found in cow’s milk, is a source of natural sugars. A 1-cup serving of 2 percent cow milk contains 12.3 grams of sugar, compared to 0.4 grams in a 1-cup serving of unsweetened almond milk. While unsweetened almond milk contains very little natural sugar, sweetened and flavoured almond milk generally contains a higher amount of added sugar.
- VITAMINS AND MINERALS: Cow’s milk contains a variety of vitamins and minerals. Vitamin A, vitamin B12, vitamin B6, riboflavin, niacin, thiamine, pantothenic acid, vitamin D, calcium, magnesium, phosphorus, potassium, zinc, and selenium are all present in a 1-cup serving of 2 percent milk. (2) The loss of fat in 1% and 0% milk reduces the content of fat-soluble vitamins A, D, E, and K, which are typically fortified as a result. Almond milk, on the other hand, is mostly made of water and hence has very few vitamins and minerals. The majority of almond milk brands are vitamin A, vitamin D, and calcium fortified.
Cow’s milk is a complete food containing solely milk. Cow’s milk does not contain any additions or preservatives, despite the fact that some varieties of milk contain added vitamins and minerals. Almond milk, on the other hand, is a minimally processed food because almonds do not grow in liquid form, require processing, and contain additives such as preservatives, emulsifiers, and stabilizers. Although homemade almond milk is made by soaking and blending almonds with water, straining the mixture to remove the solids until only the liquid remains, store-bought almond milk frequently contains additives like gellan gum, sunflower lecithin, locust bean gum, ascorbic acid, and/or natural flavor. (10)(11)(12)
Cow’s milk is one of the world’s most nutrient-dense foods. It’s a good supply of naturally occurring vitamins and minerals, as well as a decent balance of carbohydrates, protein, and fat. Almond milk, on the other hand, includes a relatively little amount of all macronutrients due to the fact that its principal ingredient is water, and most of the micronutrients in almond milk are fortified.
Allergies and Intolerances
Cow’s milk is one of the most common allergens in children, with 2-3 percent of children under the age of 5 in the United States allergic to dairy milk. (13) As a result, non-dairy beverages like almond milk have supplanted traditional dairy products including milk, yogurt, and cheese. While some people have a milk allergy, which is an immune system reaction to the proteins in dairy that causes a variety of symptoms, others have lactose intolerance, which is a bodily reaction to the natural sugar (lactose) found in milk caused by a lack of the enzyme lactase, which is required to break down lactose, but does not involve the immune system. (14) Lactose-free cow’s milk and dairy products are commonly accessible for persons with lactose sensitivity. Cow’s milk may be a preferable option for those who are allergic to almonds or tree nuts.
Calories and Weight Loss
Due to the fact that almond milk is mostly water, it has fewer calories than cow’s milk, which is high in naturally occurring carbohydrates, healthy fats, and protein. Almond milk may be a lower-calorie option for cow’s milk for those looking to lose weight or cut calories. Alternatively, calorie-reduction might be aided by consuming 0% or 1% cow’s milk and dairy products. That said, if total calorie intake is regulated and consumption supports a calorie deficit, whole milk and 2 percent milk can help you achieve your weight-loss goals. (15) Cow’s milk, especially the higher fat ones, may be a more efficient approach to increase calorie consumption for those seeking to gain weight.
Overall, there are advantages and disadvantages to both almond milk and cow milk, depending on the individual’s diet, health goals, nutritional needs, and personal preferences.
So, almond milk vs. cow milk: which one is healthier?
Cow’s milk is one of the world’s most nutrient-dense foods and one of the first superfoods. Cow milk is an excellent nutritious choice because it has a natural balance of carbohydrates, protein, and lipids, as well as over 15 necessary components. Almond milk is a viable plant-based alternative for individuals who cannot or do not want to eat cow’s milk. Almond milk contains less protein, fat, carbs, and micronutrients than cow’s milk, owing to the fact that water is the predominant constituent.
The Bottom Line
Cow’s milk and almond milk are fundamentally different foods, despite the fact that they are frequently compared. Cow’s milk is a natural source of carbs, protein, lipids, vitamins, and minerals, whereas almond milk is a fortified water-based substitute for individuals who can’t eat dairy. If you’re going to drink almond milk, check the labels carefully and choose variants with little added sugar and natural components.
What is the vitamin D content of almond milk?
The amount of vitamin D in each product varies. One cup of almond milk, for example, may contain 2.62 micrograms, or 13% of your daily value. A cup of vitamin-fortified cow’s milk has a similar amount of vitamins ( 2 ).