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The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

The amount of fat (including saturates) in different cow’s milks and dairy-free alternatives varies widely. Use our guide to help you shop wisely…

 

Nutrition to look for

CALCIUM Cow’s milk is an important source of calcium. The recommended daily calcium intake is 800mg, and a 200ml glass of semi-skimmed milk provides around 30% of this (244mg). When choosing dairy-free alternatives, look for those that are fortified with calcium (check the labels) to a similar level found in cow’s milk to help protect bone health – those that aren’t fortified contain very little.

PROTEIN There’s around 7g protein in a 200ml glass of semi-skimmed cow’s milk, but most milk alternatives contain much lower levels. Soya milk is the exception, with around 6g protein per 200ml.

Nutrition calculated per 200ml serving

Tesco British Skimmed Milk
£1/4 pints, 0.2g fat (0.1g saturates)
tesco-british-skimmed-milk

Rice Dream Original + Calcium UHT Milk Alternative
£1.40/1 litre, 2g fat (0.2g saturates)
rice-dream-original-with-calcium

Asda 1% Fat Cow’s Milk
89p/4 pints, 2g fat (1.4g saturates)
asda-1

Blue Diamond Almond Breeze Unsweetened Milk Alternative
£1.50/1 litre, 2.4g fat (0.2g saturates)
almond-breeze

Rude Health Organic Hazelnut Drink
£2.99/1 litre, 2.6g fat (0.2g saturates)
rude-health-hazelnutdrink

Arla Lactofree Semi Skimmed Dairy Drink
£1.35/1 litre, 3g fat (1.8g saturates)
arla-semi-skimmed-milk-render

Oatly! Oat Drink
£1.40/1 litre, 3g fat (0.4g saturates)
oatly

By Sainsbury’s Semi Skimmed British Milk
£1/4 pints, 3.5g fat (2.3g saturates)
sainsburys-british-semi-skimmed-milk-2-27l-4-pint

Alpro Soya Original
£1.30/1 litre, 3.6g fat (0.6g saturates)
alpro_drink_original_1l_fresh_s_n_fin_dk_pt_front1

Koko Dairy Free Original + Calcium, Alternative To Milk
£1.40/1 litre, 4g fat (3.8g saturates)
koko-original-long-life-1l-jan-15

Provamel Organic Macadamia Drink
£1.69/500ml, 4.8g fat (0.8g saturates)
provamel

Ocado British Whole Milk
£1/4 pints, 7.2g fat (4.6g saturates)
ocado-wholemilk4pts

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