As an athlete, you know you need to drink plenty of fluids while you’re working out and throughout the day. Water should be a big part of your fluid intake. But another good option is milk, which also gives you nutrients that help you succeed as an athlete. There are many types of milk and plant-based alternatives to choose from, so pick yours carefully.

Cow’s Milk Versus Plant-Based Alternatives

Although there are a wide variety of choices in the dairy case at the grocery store,  none deliver the amount of essential nutrients found in cow’s (dairy) milk. Cow’s milk gives you the biggest nutrition boost. It’s also the least costly. This chart compares calories, some nutrients, and the cost of 8-ounces of a variety of milk and plant-based alternatives.

Milk or Plant -Based Alternatives Calories Fat (grams) Protein (grams) Calcium (milligrams) Potassium (milligrams) Cost*
Cow (Dairy) Milk 80–140 0–8 8 300 366 $0.26
Almond 30–90 2.5 1 450 160 $0.50
Banana 60 3 1 0 350 $1.20
Cashew 60–130 2.5–10 <1–4 450 25 $1.50
Coconut 45–80 4.5 0 450 40 $0.57
Flaxseed 50 2.5 0 300 0 $1.12
Hazelnut 110 3.5 2 300 75 $0.69
Hemp 70–140 5 3 300–500 100 $0.86
Macadamia 50 5 1 450 0 $0.99
Oat 130 2.5 4 350 120 $0.64
Pea 70 4.5 8 450 450 $0.66
Peanut 150 11 6 24 200 $1.50
Quinoa 70 4.5 2 300 77 $0.86
Rice 120 2.5 1 300 65 $0.66
Soy 60–110 1.4–4.5 8 450 150 $0.50

SOURCE: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

*Cost analysis is based on current average price found at popular grocery chains. Prices may vary.

Bottom line: Dairy milk gets you the highest score for your pour.