Types of Milk
Milk, especially cow milk, is one of the ultimate superfoods. It is rich in all the essential nutrients and one of the best sources of calcium, vitamins, and proteins. In fact, dairy products, mainly milk, are the only source of casein and whey proteins, both excellent for muscle health and growth.
How Many Types of Milk Are There
Based on the Source
- Animal-based Milk: Cattle produce over 80% of the milk consumed worldwide annually. Goats, water buffalo, sheep, and camels are among the other noteworthy dairy animals raised for milk.
- Plant-based Milk: There’s also a whole array of dairy-free vegan milk out there that can be just as nutritious and do nearly as well as regular milk, whether you’re pouring it into your morning coffee or over your cereal. You can get milk from all sorts of grains, nuts, seeds, and even fruits and tubers. In fact, there are about a dozen different plant-based milk options you can commonly find at your local grocery store.
Based on Processing
The types of milk do not end at the type of source from which it is collected. Cow milk itself is treated and processed into about a dozen different varieties to adjust its fat content, increase shelf life, or eliminate certain nutrients, like lactose and A1 β-casein because these can lead to unwanted health effects in some people.
Here is the basic idea of the different types of milk based on how they are processed. Most of these most commonly apply to cow milk and are printed on the labels of milk packages.
| By Fat Content | By Modification in Nutrients | Taste or Shelf Life |
|---|---|---|
| Whole Milk (3-4% fat) | Lactose-free | Flavored milk |
| Reduced Fat (Around 2% fat) | A2 Milk (free of A1 β-casein protein) | UHT (Ultra Heat Treatment for longer shelf life) |
| Low-fat Milk (1% fat) | Calcium-enriched | |
| Skim (0.1% fat) |
Different Types of Dairy and Non-dairy Milk (Comparison Chart)
It is difficult to pick one particular type of milk as the healthiest because whether or not a type of milk will be the ‘healthiest’ for you depends on your dietary preferences and health considerations. Cow milk is often considered the best choice, both in terms of nutrition and availability. Conversely, the average American prefers the reduced and low-fat varieties (1-2% fat).
However, none of this will apply to a person with lactose intolerance. Several plant-based milk alternatives can be just as nutritious in such an instance.
Here is a list of all the recognized types of milk you might find at the supermarket and what you can do with them apart from drinking directly:
| Milk Type | Protein/Cup (8oz) | Calcium/Cup | Calories/Cup | Carbs/Cup | Total Fat/Cup | Best for |
|---|---|---|---|---|---|---|
| Milk from Common Dairy Animals | ||||||
| Cow Milk | 8 gm (1% fat) | 300 mg (1% fat) | 103 kcal (1% fat) | 12 gm (1% fat) | 2.4 gm (1% fat) | Typical choice for milk-based beverages, tea, and coffee; also used for cooking, baking, and making dairy items like cheese, butter, and yogurt |
| Water Buffalo Milk | 12 gm | 451 mg | 237 kcal | 12 gm | 12 gm | Uses similar to cow milk as it can be added to coffee, smoothies, and desserts; also used for making famous cheese varieties like ricotta and buffalo mozzarella |
| Goat Milk | 9 gm | 327 | 168 kcal | 11 | 10 | The main ingredient in the famous Caucasian fermented drink Kefir; used for making cheese varieties like chevre and feta and as a substitute for cow milk in various recipes |
| Sheep Milk | 8 gm | 470 mg | 265 kcal | 13 gm | 17 gm | Used as a substitute for cow milk in coffee and other beverages, as well as in baking; also used for making cheese varieties like pecorino romano and manchego |
| Camel Milk | 6 gm | 330 mg | 100 kcal | 10 gm | 6 gm | An important source of milk in various Middle Eastern and North African countries; Others like the US and Australia have also started camel farming for milk |
| Mare (Horse) Milk | 5.5 gm | 310 mg | 110 | 11g | 6g | Often used in making the fermented milk drink called kumis; also used for making cheese and yogurt |
| Donkey Milk | 5 g | 150 mg | 150 kcal | 18 gm | 6 gm | Often used in making the fermented milk drink called kumis; Can be used as a substitute for human milk in infant nutrition |
| Moose milk | 24g | 630mg | 350 | 35g | 20g | Rarely available outside countries like Sweden, Russia, and Canada where moose farming is being commercialised |
| Milk From Non-dairy Sources | ||||||
| Almond Milk | 1 gm | 470 mg | 60 kcal | 8 gm | 2.5 gm | In coffee, smoothies, cereals, and for baking |
| Oat Milk | 4 gm | 350 mg | 120 kcal | 16 gm | 5 gm | To make coffee, cappuccino, and smoothies, for adding to cereals and baking |
| Soy Milk | 7 gm | 60 mg | 100 kcal | 4 gm | 4 gm | To make coffee, cappuccino, smoothies, and for baking |
| Coconut Milk | 5 gm | 40 mg | 552 kcal | 0.5 gm | 4.5 gm | To make various white curries, soups, smoothies, and for baking |
| Pea Milk | 8 gm | 450 mg | 100 kcal | 6 gm | 4.5 gm | In coffee, smoothies, cereals, and for baking |
| Rice Milk | 0.7 gm | 300 mg | 120 kcal | 23 gm | 2.5 gm | To make milk-based drinks, for baking, and cooking |
| Hemp Milk (unsweetened) | 3 gm | 300 mg | 100 kcal | 0 gm | 3.5 gm | In smoothies, cereals, etc., and for baking |
| Peanut Milk | 8 gm | 285 mg | 150 kcal | 6 gm | 4.5 gm | In smoothies, cereals, etc., and for baking |
| Cashew Milk | 1 gm | 450 mg | 170 kcal | 8 gm | 2.5 gm | To make coffee and smoothies; also added to cereals and used in baking |
| Walnut Milk | 1 gm | 450 mg | 120 kcal | 13 gm | 7 gm | In coffee, tea, smoothies, and cereal |
| Flax Milk | 5 gm | 290 mg | 25 kcal | 2 gm | 2.5 gm | In smoothies, cereal, or as a substitute for dairy milk in various recipes |
| Macadamia Milk | 1 gm | 450 mg | 50 kcal | 1 gm | 5 gm | Added to cereal; also in cooking and baking as it adds a creamy texture to dishes |
| Hazelnut Milk | 3 gm | 180 mg | 100 kcal | 1 gm | 4 gm | Added to cereal or used for oatmeal, smoothies, and sauces |
| Quinoa Milk | 2 gm | 120 mg | 70 kcal | 12 gm | 1.5 gm | Great for drinking on its own or adding to cereal; also in cooking and baking as it adds a creamy texture to dishes |
| Tiger Nut Milk | 1 gm | 180 mg | 100 kcal | 10 gm | 7 gm | In smoothies, coffee, or cereal; can also be used in cooking and baking |
| Potato Milk | 0.7 gm | 20 mg | 110 kcal | 5 gm | 2 gm | Primarily in cooking and baking as a dairy milk substitute due to its neutral flavor and creamy texture |
Other animals, especially mares (female horses), moose, and pigs, are also milked in certain regions where they are farmed. For example, moose farming is being commercialized in countries like Sweden, Russia, and Canada.
When it comes to the non-dairy milk types, their taste often varies from one brand to another. So, how you want to use them largely depends on your preference.