Neither almond milk nor cow's milk is universally "better"—cow's milk wins for protein and natural nutrients, almond milk for low calories and lactose-free appeal, but choose based on needs like lactose intolerance or veganism.
Nutritional Breakdown (Per 240ml Cup)
Cow's milk (2%) provides complete protein (8g), natural calcium (300mg, 30% DV), B12, and potassium; almond milk (unsweetened) is lower-cal (30-50 vs 120), vitamin E-rich, but often fortified for calcium/vitamin D matching milk.
Key Pros/Cons
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Cow's Milk: Superior protein/B12 for muscle/bone; satiating. Cons: Lactose (bloating for 65% Indians), saturated fat, higher cals.
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Almond Milk: Low-cal, heart-healthy fats, no lactose—gut-friendly for you. Cons: Low protein (1g), potential additives, less bioavailable nutrients unless fortified.
| Nutrient (240ml) | Cow's Milk (2%) | Almond Milk (Unsweet) |
|---|---|---|
| Calories | 120 | 30-50 |
| Protein | 8g | 1g |
| Calcium | 300mg (30% DV) | 300-450mg (fortified, 30-45%) |
| Potassium | 380mg | 170mg |
| Vitamin E | Minimal | 7.5mg (50% DV) |
Cow's healthier overall for most; almond if dairy-free/low-cal needed. Opt fortified unsweetened; soak almonds for digestion synergy
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