AND THEN THERE’S...
High in: Protein, carbs and calcium Oat milk has up to 30g of carbohydrates per 250ml, compared to cow’s milk at about 15g. A cup contains about 36 per cent of the RDI of calcium and it’s lactose-free. Taste: A light, slightly sweet taste. Cost: From $ 2.95 per litre. High in: Iron, copper and niacin It contains about 552 calories and a whopping 57g of fat per cup. It’s higher in niacin (vitamin B3) than cow’s milk so it helps boost good cholesterol. Taste: Smooth, naturally sweet and with a mild coconut flavour. Cost: From $ 2.64 for 270ml. High in: Protein and calcium This is still the best option nutritionally, Borgo says: “It’s a rich source of protein that provides all the essential amino acids for good health, and it’s filling and nourishing.” It’s also high in calcium, potassium, vitamins B12 and A and zinc. Taste: The creamy flavour we all grew up with, but with lowfat and skim varieties available. Cost: From $1.25 per litre. High in: Omega-3 fatty acids As a grain, quinoa contains iron, B vitamins, magnesium, calcium, vitamin E and oleic acid, which is good for the heart. Quinoa milks, however, can have as little as 2.6 per cent of powder made from the seeds.
“Commercial quinoa milks are often made from only a very small amount of powdered quinoa. Check the ingredients list and percentages to see what you’re really buying,” Borgo says.
On the plus side, quinoa milk is free from gluten and lactose, so makes a tasty alternative for those with allergies. It’s also low in unhealthy trans fats and free of cholesterol Taste: A slightly nutty taste that’s similar to unsweetened soy milk. Cost: From $ 9.90 per litre.
Fat, calcium, protein and lactose