14 Amazing Nutritious Types of Milk You Should Know About

Amarachi Irobi
Amarachi Irobihttp://@Amara_ii
My name is Amarachi Irobi, a content writer and food lover who loves to explore traditional African cuisine.
- Advertisement -

A popular saying goes, “Oh, you can milk just about anything with nipples,” well in this article, we’ll see that not only nipples can be milked.

Unlike other kinds of foods and drinks with a limited range of types and sources, there are so many different types of milk all gotten from plants and animals, that suit all diet types and body types.

So whether you’re a vegan, or a full meat eater, whatever kind of diet you’re on, you do not have to miss out on the benefits and deliciousness of milk, you simply have to pick a type that best suits you and work with that, the best part about it is that the milk from every different source is all of very high nutritional value.

How Much Do You Know About Milk?

a deep look into milk and different types of milk

Milk is a nutrient-dense liquid food produced by mammals’ mammary glands.  It is the principal source of sustenance for young mammals, including breastfed human infants who have not yet developed the ability to digest solid food.

Colostrum is a type of early-lactation milk that contains antibodies that boost the immune system and thereby lower the risk of numerous diseases.

It also contains a variety of other nutrients, including as protein and lactose. Milk eating between species is ubiquitous, especially among humans, who ingest the milk of other mammals.





Whereas milk is a liquid substance, dairy refers to a business enterprise established for the harvesting or processing (or both) of animal milk – mostly from cows or buffaloes, but also from goats, sheep, horses, or camels – for human consumption. A dairy is typically located on a dedicated dairy farm or in a section of a multi-purpose farm (mixed farm) that is concerned with the harvesting of milk.

 The Dairy Industry

The dairy industry is one of the most technologically advanced food industries in terms of processing milk-based products, which are crucial for human health due to their high content of fatty acids, proteins (casein and albumin), lactose, minerals, and vitamins.

Different forms of fermented milk, such as yogurt, kefir, koumiss, chal, kurut, airag, whey beverages, ymer, cuajada, shubat, labneh, suusac, kulenaoto, and whey beverages, ymer, cuajada, shubat, labneh, suusac, kulenaoto, are created all over the world.

Dairy milk

Although dairy milk is a term often used to describe milk obtained from a dairy, dairy milk itself is actually a brand of milk chocolate currently manufactured by Cadbury, except in the United States where it is made by The Hershey Company. It was introduced in the United Kingdom in 1905 and now consists of a number of products. Every product in the Dairy Milk line is made with exclusively milk chocolate.

Non-dairy milk

This term refers to milk that is obtained from a non-cow source (or any animal at that). This term is often used to refer to plant-based milk.

Plant milk is a plant beverage with a color resembling that of milk. Plant milk is a non-dairy beverage made from a water-based plant extract for flavoring and aroma. Plant milk is consumed as plant-based alternatives to dairy milk and often provides a creamy mouth-feel.

Plant-based milk is mostly associated with vegans who abstain completely from the use of animal products, commonly referred to as “ the cruelty-free”  lifestyle. They turn to plant-based milk as alternatives to animal-based milk.

Whole milk

Whole milk is cow’s milk that hasn’t had its fat content stripped. The milk retains its fat (about 3.5 percent) and is slightly thick.

Nutritional facts of milk

According to www.healthline.com  the nutritional composition of milk is highly complex, and it contains almost every single nutrient that your body needs.

One cup (240 ml) of whole cow’s milk with 3.25% fat provides:

Calories: 149

Water: 88%

Protein:  Milk is a rich source of protein. It provides approximately 1 gram of this nutrient in each fluid ounce (30 ml), or 7.7 grams in each cup (240 ml). Proteins in milk can be divided into two groups based on their solubility in water. Insoluble milk proteins are called casein, whereas soluble proteins are known as whey proteins.

Casein: Casein, the chief protein in milk and the essential ingredient of cheese. It makes up about 80% of proteins in milk. In pure form, it is an amorphous white solid, tasteless and odorless, while its commercial type is yellowish with a pleasing odor.

Carbs: Lactose, a simple sugar that makes up about 5% of milk, is the principal source of carbohydrates in milk.


Lactose is broken down into glucose and galactose in the digestive system. These are absorbed into your bloodstream, where galactose is converted to glucose by your liver. Lactose cannot be broken down in certain people due to a lack of an enzyme. ”Lactose intolerance” is the medical term for this condition.

Lactose Intolerance:

According to the National Health Service, Primary lactase deficiency is the most common cause of lactose intolerance worldwide. This type of lactase deficiency is caused by an inherited genetic fault that runs in families. Primary lactase deficiency develops when your lactase production decreases as your diet becomes less reliant on milk and dairy products.

What happens when you are lactose intolerant and you drink milk?

People with lactose intolerance are unable to fully digest the sugar (lactose) in milk. As a result, they have diarrhea, gas, and bloating after eating or drinking dairy products. The condition, which is also called lactose malabsorption, is usually harmless, but its symptoms can be uncomfortable.

Sugar: 12.3 grams

Fiber: 0 grams

Fat: The fat content of whole milk straight from the cow is roughly 4%. In many countries, milk is marketed primarily on the basis of fat content. Whole milk contains 3.25 percent fat, reduced-fat milk contains 2% fat, and low-fat milk contains 1% fat.

Milk fat is one of the most complex of all-natural fats, with over 400 distinct fatty acids. Whole milk contains a lot of saturated fats, which account for around 70% of its fatty acid content. Polyunsaturated fats are present in little proportions, accounting for just around 2.3 percent of total fat content. Monounsaturated fats, on the other hand, account for the remaining 28% of the total fat composition.

Minerals and Vitamins:

The following vitamins and minerals are found in particularly large amounts in milk:

  1. Vitamin B12 is a water-soluble vitamin. The only foods that are high in this vitamin are those that come from animals. B12 is abundant in milk.
  2. Milk is not only one of the best dietary sources of calcium, but the calcium found in milk is also easily absorbed.
  3. In the Western diet, dairy products are the most abundant source of riboflavin, often known as vitamin B2.
  4. Phosphorus, a mineral that is needed in many biological processes, is abundant in dairy products.

Shortcomings of plant-based non-dairy milk

Many people are unaware that plant-based, non-dairy milk, such as almond milk, rice milk, soy milk, coconut milk, or hemp milk, do not always contain the same naturally occurring nutrients as actual, dairy milk. This is the same way people risk missing out on calcium and other important nutrients including high-quality protein, phosphorus, and vitamin B12 when they substitute milk for other beverages. Many people may be losing out on key nutrients as a result of fad and elimination diets like the Paleo diet, which eliminates specific food categories entirely.

Quite often, you find a lot of plant-based milk drinks have 10 or more added ingredients, including salt, sugar, stabilizers, sunflower lecithin, gellan gum, zinc gluconate, calcium carbonate, vitamin E acetate, vitamin B12, vitamin D2, and emulsifiers like locust bean gum.

Advantages of Plant-based milk over dairy milk

Plant-based milk is a lactose-free alternative to traditional cow milk. There are numerous reasons to make the move to this plant-based option. The most pressing issue is lactose intolerance, which is a condition that doctors can easily diagnose nowadays. Other factors include the superb taste and reduced fat content of most plant-based milk. Plant-based milk is also ideal for persons who eat a vegetarian or vegan diet.

  • It is rich in vitamins and minerals
  • Most of them are low in fat
  • They do not contain cholesterol
  • They have a healthy combination of mono- and polyunsaturated fats
  • Perfect for people with a slow digestive system

Common sources of milk

Raw milk for processing is mostly obtained from cows, but goats, sheep, and water buffalo are occasionally used. Non-dairy sources of milk include almonds, coconuts, cashew, oats, hemp, etc.

Surprising Hidden Dairy Sources

Here are a few surprising hidden dairy sources:

  • Chewing gums: not all chewing gums are Dairy-free. Some gum brands use an additive called ‘Racaldent’ which is a derivative from milk in the production of chewing gums.
  • Breadcrumbs and croutons.
  • Processed meats such as hot dogs: Many brands use milk as fillers for products.
  • Frozen chicken nuggets and fish sticks.
  • Salad dressings.
  • Margarine
  • Granola & cereal bars.
  • Bouillon & gravy mixes.
  • Instant potatoes

What are the Benefits of Drinking Milk

benefits of drinking milk - types of milk
Image credit: Dreamstime

Healthy teeth

The best source of calcium is milk, which is exactly what your teeth require. Milk also aids in the prevention of cavities and tooth decay. Calcium can only be absorbed by your body if vitamin D is present, so make sure the milk you consume is vitamin D fortified.


For healthy and strong bones

Calcium is an important bone mineral that is required for bone health. Its only source of supply is from external food sources. For the process of the bone mass building during the growth stage, an increased calcium supply is required.


Improves heart health

Calcium has been demonstrated to lower cardiovascular illnesses and the risk of strokes, despite the fact that it is most commonly associated with bones.

Two long-term Japanese studies have found a link between daily calcium intake and lower rates of stroke, atherosclerosis, and cardiovascular disease. It also contains peptides that are thought to prevent the production of ACEs (angiotensin-converting enzymes), which raise blood pressure.

Furthermore, the magnesium and potassium in it serve as vasodilators, lowering blood pressure, increasing blood flow to important organs, and lowering heart and circulatory system stress.

It keeps the body hydrated

Fluids are an essential component of the human body, and they must be refilled on a regular basis when they are depleted within the body.

Water is crucial for developing youngsters, who should consume at least six to eight glasses per day. Outside of drinking actual water, milk includes a significant amount of water molecules and is regarded as the greatest fluid for rehydration.

Water makes up more than 80% of our body mass, and maintaining a healthy balance of fluids in our bodies is critical for every single bodily action. As a result, dehydration is such a serious and severe issue, as it jeopardizes all of our metabolic functions. So, if you can’t find any water, a glass of milk will suffice!

It reduces the risk of obesity

This one is for you, Weight Watchers. You can get a full feeling from a cup of milk. Furthermore, by simply adding anything from chocolate powder to fruits, it meets your diverse cravings. Just don’t add too much sugar, and you’ve got yourself the healthiest drink on the planet.

Furthermore, it is a fraction of the cost of the pricey diet supplements that most individuals purchase.

The benefit of milk on the skin

Milk is an excellent ingredient for the skin, this is why many DIY skincare routines include milk in their recipes, from face masks to scrubs and so on. The lactic acid in milk deep cleans pores and eliminates acne-causing germs that collect on the skin’s surface during the day. Milk can be used to cleanse the skin or as a face mask to cure acne and reduce the inflammation associated with pimples, resulting in clear, smooth skin.

Also, the potent moisturizing properties in milk nourish flaky skin and leave you with baby soft skin. Furthermore, Beta hydroxy acid found in milk is an exfoliating agent, which exfoliates the skin when applied topically. It makes it simple to slough away dead skin cells, revealing smooth, luminous skin beneath. This helps to balance out skin tone while also reducing blemishes.


14 Different Types of Milk

a deep look into milk and different types of milk


There’s a lot more to a simple glass of milk. We assume it’s just milk, but there are so many different types of milk, for different nutritional purposes. Here are 20 different types of milk you should know about:


1.      Whole Milk

This is cow’s milk whose fat content hasn’t been stripped away.  This type of milk is usually very thick, rich, and creamy. Whole milk is basically milk in its raw form, just as it comes from a cow before processing.  Although it is pasteurized and probably even homogenized, the ratio of fat to milk in whole milk is the same as raw milk.

2.      Skim milk

This is a variety of milk where all its fat content has been removed. It is said to be the healthiest variety of milk because it is very low in calories. It has the least amount of calories compared to all other forms of milk.  Although after removal, roughly 0.1% of the fat remains, this is still a low enough percentage to be labeled as skim milk.

Although this type of milk costs a few cents more than other types of milk because of the extraction process, the difference in price isn’t so much. A distinctive pink cap or label can often be used to identify skim milk when shopping.

3.      Rice milk

This type of milk is made from rice. It is made commercially by pressing the rice through a grinding mill, followed by filtration and blending in water. It may be made at home using rice flour and brown rice protein, or by boiling brown rice with a large volume of water, blending and filtering the mixture.

It is often fortified with nutrients such as proteins and micronutrients, such as vitamin B12, calcium, iron, or vitamin D.

4.      Soy milk

Soy milk is a plant-based, non-dairy beverage consumed most times as an alternative to whole milk. Often called soymilk or soya milk, this type of milk is produced by soaking and grinding soybeans, boiling the mixture, and filtering out remaining particulates. It is a stable emulsion of oil, water, and protein. Its original form is an intermediate product of the manufacture of tofu.

5.      Almond milk

This is imitation milk and doesn’t contain any dairy at all, and just like soy milk, it is a great alternative for vegans and people who are lactose intolerant. This type of milk has a creamy texture and a nutty flavor. Although some types or brands are flavored in imitation of cow’s milk. It does not contain cholesterol or lactose and is low in saturated fat.

6.      Oat milk

Oat milk is a plant milk made by extracting the plant material from entire oat grains with water. Oat milk comes in a variety of tastes, including sweetened, unsweetened, vanilla, and chocolate, and has a creamy texture and oatmeal-like flavor.

Despite the fact that the sugar is natural, this type of milk has a high carbohydrate content. Oat milk has more riboflavin, or vitamin B-2 than cow’s milk, along with soy milk. To boost the nutritional value of oat milk, many manufacturers add additional vitamins and minerals.

7.      Quinoa Milk

Some people make this milk using raw quinoa, but quinoa has a coating of saponins. Quinoa milk has a distinctive flavor that is sweet and nutty. In comparison to other non-dairy milk, it has a moderate amount of calories, protein, and carbohydrates. It contains high-quality protein, making it a wonderful choice for vegetarians and vegans.

This type of milk is a good source of manganese, which helps a dozen various metabolic processes by acting as a cofactor for many enzymes. Quinoa Milk has 111 calories, 1.6 grams of fat, and 3.8 grams of protein per 8-ounce drink. Quinoa milk is another great alternative, especially for people who have gone gluten-free because their body can’t process, or has an immune reaction to, wheat proteins, since it is high in protein.

8.      Groundnut (peanut) milk

Peanut milk is a dairy-free beverage made from ground peanuts and water. Salt, sugars, and grains are all options in this recipe. It contains no lactose and is therefore acceptable for lactose sensitivity sufferers. It is the best way to benefit from the high protein content of groundnuts (peanuts).

Here is a delicious groundnut milk recipe here on The African Food Network; click the link below to view the recipe:

Groundnut (Peanut) Milk Recipe

9.      Condensed milk

Condensed milk is cow’s milk that has had the water removed. It’s most commonly seen with sugar added in the form of sweetened condensed milk, to the point where the terms “condensed milk” and “sweetened condensed milk” are now interchangeable.

10.      Evaporated milk

Evaporated milk, known in some countries as “unsweetened condensed milk”, is a shelf-stable canned cow’s milk product where about 60% of the water has been removed from fresh milk. It differs from sweetened condensed milk, which contains added sugar.

The biggest difference between condensed and this type of milk is the sugar content. Both are made by reducing a percentage of the water content from the milk but the condensed version has sugar added, which caramelized to thicken the milk, so it is called Sweetened Condensed Milk.

11.      Coconut milk

Coconut milk is a milky-white, opaque liquid made from the grated pulp of ripe coconuts. Coconut milk’s opacity and rich flavor are attributable to its high oil content, the majority of which is saturated fat. This type of milk is a traditional Southeast Asian, Oceanian, South Asian, and East African cuisine component.

12.      Goat milk

Goat milk is the most widely-eaten dairy product on the planet. This type of milk accounts for 65 to 72 percent of all dairy consumed worldwide. This is partly owing to the ease with which goats may be kept in underdeveloped countries, as opposed to cows, where goat milk provides a valuable source of calories, protein, and lipids.

What Are The Health Benefits Of Goats Milk?

  • Less alpha-s1-casein.
  • Slightly lower in lactose.
  • Goat milk contains a lot of calcium.
  • Naturally Lower In Cholesterol.

13.      Hemp milk

Hemp milk, also known as hemp seed milk, is plant milk produced from soaked and crushed hemp seeds. In terms of color, texture, and flavor, the finished product of this type of milk looks and tastes like milk. Hemp is well-suited to being cultivated and labeled organically. Hemp milk can be sweetened or flavored in addition to being plain.

14.      Ultra-filtered milk

Ultrafiltered milk, also known as diafiltered milk, is a type of milk protein concentrate made by pressing milk through a thin, porous membrane to divide the components of the milk into different sizes. Ultrafiltration, in particular, allows tiny lactose, water, mineral, and vitamin molecules to flow through the membrane while the bigger protein and fat molecules (essential ingredients in cheese production) are preserved and concentrated.

(The fat in whole milk may be eliminated before filtration, depending on the intended use of the UF milk product.) Water and lactose are removed from milk, reducing its volume and lowering its transportation and storage costs.

Ultrafiltration makes cheese manufacturing more efficient. Ultrafiltered milk is also sold directly to consumers under brands like Fairlife and Simply Smart, which tout its higher protein content, lower sugar content, and creamier taste.

Share this post:
Amarachi Irobi
Amarachi Irobihttp://@Amara_ii
My name is Amarachi Irobi, a content writer and food lover who loves to explore traditional African cuisine.

Must Try Recipes

You'll also love