Don't Have a Cow: 4 Milk Alternatives
As a standout source of calcium and protein, cow's milk still does a body good. But now that there are so many alternatives—from plants, nuts, grains, and goats—picking the healthiest pour for your cereal is far from simple. Here's how some popular substitutes stack up against the classic.
milk alternatvies
Light and watery with a subtle sweetness.

Why It's Good
Fortified rice milk is a safe alternative for anyone who is lactose intolerant or allergic to nuts and soy. It has just two grams of fat per cup and contains no saturated fat or cholesterol. Another bonus: It's a good source of vitamin B12 (which helps create the red blood cells that carry oxygen throughout your body), far exceeding levels found in goat's milk.

...But Watch Out
One cup packs a whopping 25 grams of carbs (cow's milk has about 12)—which may be fine for athletes and highly active people but isn't so waistline-friendly for those who sit all day and don't exercise regularly. And like many other types of milk from alternative sources, it's very low in protein: just one gram per serving compared with about eight in cow's milk.