Ross Hailey/Fort Worth Star-Telegram/MCT
Price per ounce: 7 cents
Calories per glass: 132
Fat per glass: 4 grams
Protein per glass: 8 grams
Sugars: 10 grams
Vitamins per glass: Iron: 9 percent; Calcium: 6 percent
Best for: People allergic to cow's milk protein and goat's milk protein. Soy milk has fewer carbs than cow's milk, and the carb present is primarily sucrose, said Lloyd Metzger, associate professor in dairy education at South Dakota State University and director of the Midwest Dairy Foods Research Center. It also has less saturated fat than cow's milk (whole) or goat's milk. Claims of such health benefits as improved heart health and reduced cancer rates are controversial.
Beware: Soy milk is severely lacking in calcium. Take a calcium supplement in conjunction with this milk. Make sure you shake the box before drinking, Metzger said. If there's a calcium supplement added to the milk, it settles to the bottom of the container, and without vigorous shaking before drinking, you won't get the additional calcium.