3) 2% Milk With fewer calories than whole milk but more than skim, 2 percent milk is a great in-between, Modell says. When it comes to cooking, 2 percent is great when you want to cut down on fat without totally sacrificing the lusciousness of your eats. Per cup: 122 calories, 5 g fat (3 g sat fat), 125 mg sodium, 12 g carbs, 12 g sugar, 0 g fiber, 8 g protein Tetra Images - Getty Images
4) Lactose-Free Milk Lactose-free dairy products are a great option for people who are lactose-intolerant, Modell says. To make lactose-free milk out of regular dairy milk, the lactose (the sugar found in milk that gives lots of people's stomachs trouble) is hydrolyzed, meaning it is predigested. Otherwise, lactose-free milk offers all the good stuff (like calcium and other nutrients) that's in regular milk. That said, if you digest regular milk no problem, lactose-free milk probably isnt worth the slightly higher price tag. Per cup (2% lactose-free milk): 122 calories, 5 g fat (3 g sat fat), 115 mg sodium, 12 g carbs, 12 g sugar, 0 g fiber, 8 g protein Photo by Cathy Scola - Getty Images
5) Almond Milk One of the most popular plant-based milks on the market, almond milk is significantly lower in calories, fat, and protein than cows milk, Modell says. It is naturally rich in several vitamins and minerals, especially vitamin E. Though it works in cooking and baking, almond milk is thinner in both texture and flavor than cows milk, so it wont cut the bitterness of coffee as well. Per cup (unsweetened): 37 calories, 2.5 g fat (0 g sat fat), 173 sodium, 1.5 g carbs, 0 g sugar, 0 g fiber, 1.5 g protein Soekaphoto - Getty Images
6) Cashew Milk Like almond milk, cashew milk is low in calories and fat. Cashew milk is also a good source of polyunsaturated fats, vitamin, A, and vitamin E, Modell says. With a nutty, creamy rich texture, cashew milk is a great addition to smoothies. Per cup (unsweetened): 25 calories, 0 g fat (0 g sat fat), 160 mg sodium, 1 g carbs, 0 g sugar, 0 g fiber, <1 g protein serezniy - Getty Images
7) Oat Milk Known for its creaminess and flavor, oat milk has gained some fame this year, Modell says. Though it's higher in calories than many other plant-based milks, it's also a little higher in protein. Oh, and that creaminess? It comes from oat milk's higher carb count, which also provides some extra fiber. Thanks to oat milk's heartier flavor and texture, it's become a popular plant-based milk in coffee shops. Try it in a latte when you're feeling fancy. Per cup (unsweetened): 100 calories, 7 g fat (1 g sat fat), 100 mg sodium, 9 g carbs, 2 g sugar, 1 g fiber, 2 g protein Westend61 - Getty Images
8) Rice Milk Rice milk is a popular option for dairy-free eaters with soy or nut allergies, says Modell. Though naturally sweet, it has a distinct flavor that doesn't taste as milk-like as many other plant-based alternatives. Unless you have an allergy or particularly like its unique flavor, rice milk prooobably isn't about to be your new go-to. Per cup (unsweetened): 113 calories, 2.5 g fat (0 g sat fat), 94 mg sodium, 22 g carbs, 13 g sugar, 0.5 g fiber, 0.5 g protein Rimma_Bondarenko - Getty Images
9) Soy Milk A rich source of protein and carbohydrates, soy milk is the plant-based alternative most comparable to cows milk, Modell says. (It's just lower in saturated fat and doesn't natural contain calcium, though it's often fortified.) In Modell's opinion, if you're going to cook or bake with a milk alternative, soy milk gets the job done beautifully. Per cup: 105 calories, 3.5 g fat (0.5 g sat fat), 115 mg sodium, 12 g carbs, 9 g sugar, 0.5 g fiber, 6.5 g protein krisanapong detraphiphat - Getty Images
10) Coconut Milk Coconut milk is high in fat, particularly saturated fat, which gives it a super thick and creamy texture. Though coconut milk's fat content makes it great for cooking and baking, its distinct flavor means it doesnt typically work in coffee or cereal, unless you really love coconut. Per cup (full-fat, canned): 445 calories, 48 g fat (43 g sat fat), 29 mg sodium, 6 g carbs, 4.5 g protein Galiyah Assan - Getty Images
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