What's the best milk for weight loss? A comprehensive guide

Key takeaways

• Unsweetened almond and soy milk are lower in calories than full-cream cow’s milk and may be better options for weight management. However, some plant-based milks lack protein and calcium unless fortified.
• While low-fat and skim milk have fewer calories and less saturated fat, they still provide protein and calcium, making them a solid choice for weight loss while maintaining essential nutrients.
• The best milk is one that fits your dietary needs and preferences. If you don’t enjoy the taste, you’re less likely to stick with it, which could impact long-term success.

Whether you’re adding it to your coffee, pouring it into your cereal or whisking it into a batter or sauce, milk is a refrigerator staple in almost every household in the world.

Like with many foods though, it carries both perks and pitfalls when it comes to health, something only made more complicated by the variety of milk and milk substitutes now available.

From traditional, full-cream cow’s milk, to nut milks like almond milk and macadamia milk, to grain-and-seed-based milks like oat milk and hemp milk, milk now comes in many types and from many sources.

These unique types of milk and milk alternatives all contain different amounts of fat, protein and calcium, as well as a whole host of other different nutrients.

As a result, the question of what milk might be best for weight loss isn’t necessarily a straightforward one, and the decision that might be best for your health, might not be the best for somebody else’s.

Generally speaking though, when it comes to choosing a milk to lose weight, it’s important to consider 4 things: calcium, protein, fat (particularly saturated fat) and calories.

Full-cream cow's milk

A glass of full cream milk was, for a long time, regarded as a vital part of a healthy diet, and while there are a lot of health benefits to drinking full cream milk, particularly for its high content of calcium and protein, it also contains saturated fat, which can impact heart health [1].

Full cream milk, though, has also been shown to be beneficial in helping reduce the risk of several health conditions, including obesity-related ones [2].

There are approximately 155 calories in 1 cup (250mL) of milk, 8.80g of protein, 8.2g of fat (of which 5.8g are saturated) and 295mg of calcium [3].

Low-fat cow's milk

Low-fat cow’s milk can be a great way to whittle down the calories and fat content of milk, without sacrificing the taste or the overall health benefits, as it contains all of that natural calcium and many of the same other nutrients.

There are approximately 102 calories in 1 cup (250mL) of low-fat milk, 8.02g of protein, 2.37g of fat (of which 1.545g is saturated fat) and 300mg of calcium [3].

Skim milk

Skim milk is often championed as the ideal, healthy alternative to full cream milk as it removes almost all of the saturated fat.

While important vitamins, like A and D, are found within that fat, most skim milk will add these important nutrients back in supplementarily.

There are approximately 85 calories in 1 cup (250mL) of skimmed milk, 7.8g of protein, 1g of fat (of which 1g is saturated fat) and 305mg of calcium [3].

Soy milk

Made from the fluid strained from ground soybeans and water, soy milk shares a number of nutritional properties with cow’s milk, making it one of the most popular milk alternatives, particularly for those with lactose intolerance.

That said, it also contains oligosaccharides, a type of sugar that some people have trouble digesting, and oestrogen, which some research indicates might be linked to hormone-related conditions [4].

There are approximately 78 calories in 1 cup (250mL) of unsweetened soy milk, 4.7g of protein, 5.5g of fat (of which 0.8g is saturated fat) and 300.12mg of calcium [3].

Almond milk

Being free from lactose, soy and gluten, almond milk can be an ideal choice if you have any food intolerances or gastrointestinal issues.

It’s also low-calorie and has little fat, but at the same time, has little protein and often very little naturally occurring calcium.

It can also contain added sugar, so if you're looking at trying out this particular variety, make sure it's unsweetened almond milk that's been fortified with these nutrients.

There are approximately 40 calories in 1 cup (250mL) of almond milk, 1.51g of protein, 3.58g of fat (of which 0.3g is saturated fat) and the amount of calcium varies greatly depending on the brand [3].

Oat milk

Like all plant-based milks, oat milk is made from a mixture of water and ground oats, is naturally lactose-free making it great for those with a milk allergy, and has been found to have a positive effect on preventing certain health conditions [5].

That said, oat milk is also high in carbohydrates [4] and often contains added sugar, both of which can raise blood sugar levels.

There are approximately 57 calories in 1 cup (250mL) of oat milk, 1g of protein, 3.1g of fat (of which 0.4g is saturated fat) and 350.40mg of calcium [3].

Rice milk

Naturally cholesterol-free and hypoallergenic, rice milk is another grain and seed milk alternative that particularly appeals to people on a vegan or otherwise restricted diet.

Like with oat milk though, rice milk is also high in carbohydrates which can raise blood sugar levels [4].

There are approximately 126 calories in 1 cup (250mL) of rice milk, 1g of protein, 2.9g of fat (of which 0.3g is saturated fat) and 287.92mg of calcium [3].

Coconut milk

Despite having a relatively high saturated fat content, coconut milk has been increasingly found to be good for both brain health and metabolic outcomes, with some recent studies showing that it helps you to feel full, lower appetite, and overall might just improve your gut health [6].

There are approximately 45 calories in 1 cup (250mL) of coconut milk, 0.3g of protein, 4.5g of fat (of which 4.3g is saturated fat) and 38.4mg of calcium [3].

Macadamia milk

The creamy taste of macadamia milk, as well as the very low quantity of saturated fat, can make this an enticing alternative to dairy milk, but unfortunately, it’s also naturally very low in protein and calcium.

Finding one that is fortified with vitamin D, vitamin B12, and calcium can make this one a winner, particularly if you’re after a closer full cream taste.

There are approximately 75 calories in 1 cup (250mL) of coconut milk, 1.2g of protein, 4.7g of fat (of which 0.8g is saturated fat) and its calcium levels vary depending on the brand [3].

Hemp milk

Made from blending hemp seeds and water, hemp milk has fewer calories, protein and carbohydrates than dairy milk, but is a good source of omega-3 fatty acids which lowers blood pressure, reduces inflammation, and supports the brain [7].

There are approximately 55g calories in 1 cup (250mL) of hemp milk, 2g of protein, 3g of fat (of which 0g is saturated fat) and 28.8mg of calcium [3].

Choosing the right milk for you

Ultimately, choosing the right milk for you depends on you.

While studies do suggest that plant-based milk for weight loss, whether that be almond or soy milk, might have you seeing the best results, these might not be appropriate for you if you have a nut allergy, for instance.

The important thing is to remember that most milks are healthy in moderation and that any change to your diet should be one that you can sustain.

Picking a type of milk you don’t like the taste of could potentially hinder your progress or even see you regress.

You should look forward to that morning tea or coffee, and if that means stirring in some regular cow's milk instead of a spoonful of hemp milk, that’s okay.

Weight loss is about balance, and your diet is only a part of the equation if you're on a weight loss journey.

If you've been trying to reach your weight loss goals and feel like you need a hand, Juniper’s Weight Reset Program might be just what you need. This holistic program pairs medical treatment with practical day-to-day advice to see you not just losing weight, but managing your weight well into the future.  

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