Best Milk for Weight Loss

 By Zarifah binti Aziz | Published on June 08, 2022

The following are a few milks that are both healthy and delicious and may aid in weight loss and maintaining a healthy body:

Cow Milk

Cow Milk to loss weight

1 cup of cow’s milk:

  • Calories: 122
  • Protein: 8 g
  • Fat: 4 g
  • Carbs: 12 g

Cow’s milk is the most popular type of milk and a good source of high-quality protein, as it is widely available in supermarkets. Besides, cow’s milk is the greatest milk for weight loss because of the quantity of study that has been done on it and its vitamin composition.

Moreover, cow’s milk is high in calcium, which is good for your bones, and vitamin B12, which is good for your brain and keeps your metabolism working fine. It’s also high in potassium, which helps keep your blood pressure in check and your heart in good shape. 

However, some people have lactose intolerance or milk protein allergy, which means they have trouble digesting it and should avoid drinking cow’s milk so, can try to drink other milk substitutes.

Goat Milk

Suprise you goat milk loss your weight

1 cup of goat’s milk:

  • Calories: 168
  • Protein: 9 g
  • Fat: 10 g
  • Carbs: 11 g

The protein and fat content in goat’s milk are high, but the vitamin B12 content is low. That’s why there are a few exceptions, goat milk has a comparable nutritional profile to cow’s milk. According to an extensive 2017 review published in the Journal of Dairy Science, it has the same amount of protein and calcium as cow’s milk, but it lacks adequate amounts of vitamins B12, B6, and folic acid.

Some people feel that goat milk is easier to digest than cow milk. According to a 2017 study published in the Korean Journal for Food Science of Animal Resources, this has nothing to do with lactose, which means both contain lactose, but rather the lower quantities of the A1 protein in goat milk.

Almond Milk for Weight Loss

Almond milk - the benefit of plant milk

1 cup of unsweetened almond milk:

  • Calories: 39
  • Protein: 1 g
  • Fat: 3 g
  • Carb: 3 g

Almond milk is low in calories, carbs, protein, and fats; therefore, it can help you lose weight by reducing your calorie intake. Besides, almond milk is a good alternative for those who can’t or don’t want to drink dairy milk, but it’s not safe if you have a tree nut allergy.

Although almond milk is high in the antioxidant vitamin E, it is deficient in other nutrients. As a result, almond milk is fortified with elements such as calcium, vitamin A, and vitamin D to boost its nutritious value.

Soy Milk for Weight Loss

soy milk - the benefit of plant milk

1 cup of plain unsweetened soy milk:

  • Calories: 92
  • Protein: 9 g
  • Fat: 5 g
  • Carb: 3 g

Soy milk is the best plant-based milk and soya milk is a popular dairy alternative. For people looking to lose weight, soy milk is a good option. Soy milk has a nutritional profile that is similar to that of cow’s milk. It’s high in protein as well as vitamins and minerals like calcium, B12, and potassium. 

Plain soya milk has fewer carbs than cow’s milk; however, flavoured and sweetened soy milk have more carbs and contain additional sugar for flavour. 


Anne Danahy. (2019). The 7 Healthiest Milk Options. Healthline. Retrieved from

Sarah Pflugradt. 2022. The Best Milk for Weight Loss, According to a Dietitian. Livestrong. Retrieved from

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