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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)

Rice Dream Original + Calcium UHT Milk Alternative
£1.40/1 litre, 2g fat (0.2g saturates)

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

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

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

Arla Lactofree Semi Skimmed Dairy Drink
£1.35/1 litre, 3g fat (1.8g saturates)

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

By Sainsbury’s Semi Skimmed British Milk
£1/4 pints, 3.5g fat (2.3g saturates)

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

Koko Dairy Free Original + Calcium, Alternative To Milk
£1.40/1 litre, 4g fat (3.8g saturates)

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

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

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