Alt-milk protein content: Here, nutrition experts rank various versions according to their protein and calcium content.

To figure it out, I enlisted the help of nutrition expertsMelissa Rifkin, RDandWhitney English, RD.

1.Soy milk

Of these alternative milks, soy will have the highest protein content at 8 grams per cup.

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This is actually very similar to the amount of protein you will find in dairy milk, says Rifkin.

Oat will hover between 3 to 4 grams.

4 grams of protein per cup.

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New York-based registered dietitian

Hemp milk

3 grams of protein per cup.

Flax seed milk

7.Chia milk,Avocado milk,Pistachio milk

2 grams of protein per cup.

8.Almond milk,Banana milk, Rice milk, Coconut milk

Under 2 grams of protein per cup.

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Calcium content varies widely depending on fortification practices, says English.

Unfortified products contain negligible amounts of calcium.

Fortified products typically have about 20-40 percent of your recommended daily value (DV) of calcium per cup.

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TheDV for calciumis 1,300 mg for adults and children age 4 and older.

English agrees, emphasizing the importance of tracking your calcium consumption if you typically follow a plant-based diet.

Calcium needs can be more difficult to meet on a diary-free diet, she says.

Cropped shot of young woman shopping in the dairy section of a supermarket. She is reading the nutrition label on a container of fresh organic healthy natural yoghurt

New York-based registered dietitian

Especially for young children.

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