7 Healthy Milk Alternatives

Hemp

Pros: Hemp seeds have a sweet, nutty flavor, and they're high in omega-3 fatty acids, which can hydrate skin and may boost heart health.

Cons: It's super pricey, at about $4.60 for a 32-ounce bottle. Otherwise, we have no complaints, so if you have the cash, bottoms up.

Nutritional Stats: 70 calories, 1 g saturated fat, 2 g protein, 30 percent calcium, 25 percent vitamin D

More: Natural Race Food Alternatives

Rice

Pros: This sweet choice is best for those with soy and nut allergies, but it's sometimes processed with the allergens, so check labels.

Cons: It's too watery for coffee or tea. Plus, you don't get much nutritional bang (protein, omega-3s) for the calories.

Nutritional Stats: 90 calories, 0 g saturated fat, 0 g protein, 30 percent calcium, 25 percent vitamin D

More: How to Fuel Your Body for Energy

Soymilk

Pros: Soymilk is the only nondairy variety that's high in filling protein, so it's good for vegans and folks with lactose intolerance.

Cons: Scientists are still investigating soy's potential link to breast cancer. If you're worried, consult your doc before sipping regularly.

Nutritional Stats: 80 calories, 1 g saturated fat, 7 g protein, 30 percent calcium, 30 percent vitamin D

More: Jamba Juice's Pumpkin Smash Smoothie

Sunflower

Pros: This pick is mildly nutty but not overpowering. And it's thick, so it stirs smoothly into coffee and tea
without leaving gross lumps.

Cons: The grayish color may be a turnoff if you're drinking it straight from a glass.

Nutritional Stats: 45 calories, 1 g saturated fat, 1 g protein, 30 percent calcium, 25 percent vitamin D

Get the nutritional stats and calories of all your favorite foods

More: 7 New Super Foods

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SELF gives you great advice on being healthy, happy, slimmer, fitter and less stressed.

SELF gives you great advice on being healthy, happy, slimmer, fitter and less stressed.

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