What you drink contributes significantly to your daily nutrition — for better or worse. Whole-food beverages like milk and unsweetened plant milks provide protein, calcium, and (often) added vitamins. Sweetened drinks add calories without proportional nutrition.
Cow's milk varieties (whole, 2%, skim) differ mainly in fat content; protein, calcium, and B-12 stay similar across them. Plant milks vary dramatically — soy milk is the only common plant milk with cow-milk-equivalent protein content; oat milk leads on creaminess but carries more carbs; almond milk is the lowest calorie. Most plant milks are fortified with calcium and B-12 to match dairy.
📊 Milks & Beverages — Nutrition Comparison
| Food | Calories |
|---|---|
| 2% Milk 1 cup (244ml) | 122 |
| Milk 1 cup (244ml) | 149 |
| Oat Milk 1 cup (240g) | 120 |
| Soy Milk 1 cup (240g) | 79 |
All values shown are per serving. Nutrition data sourced from the USDA Food Data Central database. Tap any food name to see full nutrition details including vitamins, minerals, and a per-serving daily value table.