Choosing the right milk

Most milk consumed in Britain is cow's milk. However, other milks are available as healthy alternatives.

Milk is an ideal drink for children, providing protein, carbohydrate, and micronutrients - especially calcium, which helps to build strong bones.

Cow's milk

Whole or full-fat milk has 7.8g of fat per 200ml (7floz) serving and 132 calories. Calcium content (236mg in a serving) is slightly less than that in lower fat varieties.

Goat's milk

With slightly less lactose than cow's milk, goat's milk contains more vitamins A, B6, and niacin, and calcium, potassium, copper, and selenium. Full-fat goat's milk has about the same amount of fat as cow's milk, but there are skimmed versions.

Sheep's milk

Rich in protein, fat, and minerals, sheep's milk is not widely available. It is most often found made into cheese and yogurt.

Soya milk

This is good for people with lactose intolerance as it does not contain any lactose or casein. A 200ml (7floz) glass contains almost 6.0g of protein, 4.8g of fat, no cholesterol, and 86 calories. Soya milk is not a good natural source of calcium or vitamin B12, so choose a fortified variety.

Rice milk

This is a good substitute for semi-skimmed and skimmed cow's milk for people who have allergies or who are lactose-intolerant.

Oat milk

Lactose- and cholesterol-free, and low in fat. Choose varieties fortified with calcium and vitamin D.

Almond milk

Lactose-free and low in saturated fat, almond milk is also very low in sugar.

How milk is processed

To make milk safe for human consumption and more palatable, it is processed in various ways.

Pasteurization: By heating milk, harmful bacteria and enzymes are destroyed, without affecting taste.

UHT: After being sterilized by this ultra-high-temperature process, milk can be stored unrefrigerated.

Homogenization: This process breaks down the milk fat and distributes it throughout the milk.

Microfiltration: This partially replaces pasteurization and produces milk with less microorganisms and longer shelf life, without affecting taste.

Evaporation: Removing 60 per cent of the water content by heating leaves a concentrated milk.

Condensation: Up to half the water content is removed, then sugar is added to preserve the milk.

Milk: nutritional values

Milk (200ml/7floz)	Fat	Calcium
Evaporated milk (whole)	18.8g	580mg
Channel Island milk	10.2g	260mg
Evaporated milk (light)	8.2g	520mg
Whole or full-fat milk	7.8g	236mg
Goat’s milk	7.4g	200mg
Soya milk (calcium-enriched)	4.8g	178mg
Semi-skimmed milk	3.4g	240mg
Low-fat chocolate milk	3.4g	240mg
Soya milk (unenriched)	3.4g	18mg
Skimmed milk	0.6g	244mg