How to Choose the Best Milk for You

By Nicci Micco, REDBOOK

Almond, rice... at this point, we're shocked they haven't found a way to make milk out of shoelaces. Pick the best option for you.

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BEST CHOICE FOR MOST OF US: SKIM COW'S MILK (83 cal, 0 g fat, 8 g protein per 8-oz cup)

You can't beat nonfat moo juice: One glass provides as much filling protein as a jumbo egg, plus 300 mg of calcium, about 30 percent of your daily need. Milk is also an excellent way to get a dose of vitamin D, a nutrient most women don't get enough of, says registered dietitian Bonnie Taub-Dix.

A PROTEIN-RICH ALTERNATIVE: SOY MILK (131 cal, 4 g fat, 8 g protein per 8-oz cup)

It's an obvious pick for people who are lactose-intolerant or vegan, but soy has plenty of fans who just love it for the rich taste. It contains a few more calories than skim but roughly the same amount of protein, so you'll be just as full.

Related: 20 Ways to Burn More Calories

GREAT FOR DIETERS: ALMOND MILK (60 cal, 2.5 g fat, 1 g protein per 8-oz cup)

This mildly sweet and slightly nutty flavored milk is a calorie bargain. It's also enriched with calcium and vitamin D. Just be sure to get protein from another source at breakfast, since almond milk has barely any.

ALLERGIC TO EVERYTHING? RICE MILK (120 cal, 2.5 g fat, 1 g protein per 8-oz cup)

If you're lactose, soy, and nut intolerant, rice milk is a cereal savior-just choose brands that are fortified with calcium and vitamin D to get some nutrients. But with only one gram of protein, don't count on it to fill you up.

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