Pros: The cow comes out ahead of the herd if you're in the market for satiating, muscle-building protein.
Cons: It's high in natural sugar from lactose (12 g). And some brands use synthetic hormones, so consider choosing organic.
Nutritional Stats: 90 calories, 0 g saturated fat, 8 g protein, 30 percent calcium, 25 percent vitamin D
Pros: Almond milk has a nutty hint, but its flavor is fairly neutral overall. It works in both sweet (cereal) and savory (soup) dishes.
Cons: For some reason, it can be tough to find the unsweetened plain version, which has 0 g sugar, in grocery stores.
Nutritional Stats: 40 calories, 0 g saturated fat, 1 g protein, 45 percent calcium, 25 percent vitamin D
Pros: If you love whole milk and cream, you'll dig the thick texture. And even in the unsweetened type, the coconut flavor supplies sweetness.
Cons: Like coconut meat, the milk is high in saturated fat; it packs nearly a third of the daily limit for women on a 1,600-calorie diet.
Nutritional Stats: 50 calories, 5 g saturated fat, 1 g protein, 10 percent calcium, 30 percent vitamin D
Pros: Flax milk is the lowest in calories, making it the perfect base for a slimming smoothie snack.
Cons: You won't find any energizing protein here, so it's not the best beverage when you want a sip that gets you going.
Nutritional Stats: 25 calories, 0 g saturated fat, 0 g protein, 30 percent calcium, 25 percent vitamin D
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
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
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
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