What are the different types of milk?
Food Myths

What are the different types of milk?

13 Mins read
cigna-teamAuthorCigna Team

Packed with protein, calcium, vitamins D and B12, milk is a nutritious essential that is good for bone health. Milk is also regarded as a complete protein since it contains all nine types of essential amino acids for the body to function at an optimal level.

However, since the outbreak of COVID-19, many people have paid more attention to health issues and began switching to plant-based milks. Besides cow's milk, the rising popularity of plant-based milk now opens up a few options including almond milk and oat milk for vegans and those who are lactose intolerant.

According to a market research conducted by Nielsen, the sales of oat milk in the US surged 212% in 2020 compared to 2019, which was far outpacing the other dairy products. Here we take a look at the nutritional benefits of different kinds of milk and how these dairy products are good for your body.

Traditional nutrition study suggests that an adult should consume about 300g of dairy products a day. Milk is the most popular choice. Sometimes people order "cha zau" in a restaurant, the milk tea with condensed milk instead of evaporated milk. In fact, both condensed and evaporated milk are milk products after removing certain water content. Condensed milk is sweetened, evaporated milk is sugar-free, while both of them contain a lot of additives, best to drink less.

Due to allergy, lactose intolerance or vegetarianism, some people are not capable of absorbing milk. Besides, the production and storage of animal products generate abundant greenhouse gases, some consumers tend to avoid milk as of environmental considerations. Plant milk made from soybeans, oats, and almonds, becomes a good substitute.

Recently, ‘Potato Milk’ was introduced by a plant-based milk company, and it claims to be more environmentally friendly than oat milk, thus successfully becoming a potential competitor of oat milk.

Potato milk is a plant-based milk made from potatoes, and its milky texture gives a mild taste to consumers. Since the ingredients of potato milk do not contain any dairy products, gluten, nuts, or soybean, it is considerably safer than other plant milk which contains allergens.

In addition to being more suitable for people with allergies, potato milk is also relatively low in calories and fat, but rich in protein and dietary fiber. One of the most important points is, it is also ideal for coffees!

In order to have a perfect dairy replacement, It is necessary to make it as creamy as the other dairy products by blending and starining. Here is how to make creamy potato milk, step-by-step!


  • 1 to 2 potato(es)
  • 1/4 cup almonds (optional)
  • 2 to 4 tablespoons maple syrup or honey
  • 1/2 teaspoon vanilla oil (optional)
  • 1/4 teaspoon salt
  • 3 to 4 cups water
  • Cheesecloth (for straining)


  1. Peel the potato(es) and cut them into chunks.
  2. Transfer the potatoes to a pot and cover them with water.
  3. Drain the potatoes, and place them in a blender with almonds (if using), syrup, vanilla oil (if using), salt, and 3 cups of cold water.
  4. Blend it until smooth and strain into a cup with a cheesecloth.
  5. Once strained, add more water or syrup to satisfy your appetite.

According to a consumer survey in the US, nearly one-fifth of plant milk buyers value health factors the most. Many plant milk promotions also use health as their selling point, but the information is sometimes not comprehensive. As for certain kinds of plant milk with rough texture, some manufacturers add sugar and thickeners to make their products smoother. Consumers should thus check the nutrition label in detail before purchasing.

The following table compares the nutritional content of different products:

Nutrient Content (8oz) Potato Milk Soy milk Quinoa Milk Oat milk Almond milk Whole milk Skim milk Low-fat milk
Calories 92 kcal 105 kcal 111 kcal 40 kcal 130 kcal 150 kcal 100 kcal 80 kcal
Proteins 3g 6g 3.8g 1.51g 7-8g 8-9g 8g 8g
Fat 3.5g 4g 1.6g 3.58g 16g 8g 2.5g 1g

Whole milk

Whole milk or full cream milk is rich in taste and contains 3.25% milkfat by weight. It is higher in calories, with an 8-ounce glass containing 150 calories, 8 grams of protein, 8 grams of fat, including 5 grams of saturated fat.

Although those who are watching their weight may be wary of drinking whole milk, it is worth noting that the body needs fat to absorb vitamins A and D.

Skim milk

An 8-ounce glass of skim milk contains just 80 calories. But worry not, as the 8 grams of protein and other essential nutrients in the milk remain intact. Although it appears to be a healthier option, some skim milk contains flavourings and additives.

Low-fat milk

Low-fat milk has less fat, with an 8-ounce glass containing 2.5 grams of fat and 100 calories; a relatively low-calorie source of protein.

Soy milk

Nutritionally, soy milk comes closest to cow's milk. Soybeans are an excellent source of complete protein and thus a great option if you wish to avoid dairy beverage. An 8-ounce serving of unsweetened soy milk approximately provides 105 calories, 6 grams of protein and 4 grams of fat. It also contains vitamin B12 and D, calcium and phosphorus.

Quinoa Milk

Quinoa is an excellent source of manganese which acts as a cofactor of several enzymes to facilitate a dozen different metabolic processes. Each 8-ounce serving of Quinoa Milk contains 111 calories, 1.6 grams of fat and 3.8 grams of protein.

Oat milk

Oat milk is high in soluble fibre and beta-glucans. It is, however, lower in protein, vitamins and minerals compared to cow's milk. An 8-ounce glass of oat milk contains 130 calories, 2 grams of fat and 4 grams of protein.

Almond milk

Almond milk is imbued with a nutty taste and contains magnesium, selenium and vitamin E. An 8-ounce glass of almond milk contains 40 calories, 3.58 grams of fat and 1.51 grams of protein.

Potato Milk

Potato milk is not only free from gluten but also and other common food allergens. Its taste is mild for blending with other drinks too. An 8-ounce glass of potato milk contains 92 calories, 3.5 grams of fat, 3 grams of protein and 2.6 grams of dietary fiber.

Finally, there is no doubt that consuming too much added sugar harms your overall health. When purchasing plant-based milk, you are strongly suggested to choose those products labeled with “sugar-free” or “low-sugar” to achieve a healthier eating habit.


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  4. 植物奶介紹|4大種類好壞推薦!和牛奶的比較是如何?
  5. 奶精、煉奶、牛奶、奶粉、淡奶,邊樣最健康?
  6. What Exactly Is Potato "Milk"—and Is It Healthy?
  7. How to make potato milk

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