The Recipes

Cow vs Plant Milk. Which is Better in Smoothies?

SmoothieBox Super Smoothies are carefully crafted to strike a healthy balance between nutrition and taste. Because of this, all four SmoothieBox Super Smoothie flavors are delicious, whether they're blended with water or milk. Blending SmoothieBox's Super Smoothies with milk, however, is a super easy way to charge your smoothie with extra protein to fuel your day.

Nowadays, it seems like there are almost too many milk options. Having a wide variety of choices can complicate healthy decisions. What's the difference? Which milk is more nutritious? We get it. We're there with you, standing half inside the milk cooler comparing nutritional labels and brands. If you're just getting started on your smoothie journey, here's a breakdown of an 8 ounce serving of the most popular kinds of milk their nutritional values.

Whole Cow Milk

Whole cow milk is high in protein and vitamin B12, but higher in saturated fat than milk alternatives.

  • Calories: 150
  • Total Fat: 8
  • Protein: 8
  • Sugar: 12
  • Calcium: 30% DV

Soy Milk

Soy milk is a complete protein similar to cow's milk but lower in calories. Soy is a plant-sourced estrogen, which can affect hormonal balance.

  • Calories: 110
  • Total Fat: 4.5
  • Protein: 8
  • Sugar: 6
  • Calcium: 45% DV

Almond Milk

Almond milk is high in magnesium, selenium, and vitamin E, cholesterol-free and low in sodium, but not an adequate source of protein.

  • Calories: 60
  • Total Fat: 2.5
  • Protein: 1
  • Sugar: 7
  • Calcium: 45% DV

Rice Milk

Rice Milk is very low in fat and contains high levels of magnesium, but is also high in sugars, calories, and carbohydrates.

  • Calories: 120
  • Total Fat: 2.5
  • Protein: 1
  • Sugar: 10
  • Calcium: 30% DV

Coconut Milk

Coconut milk has a natural coconut flavor and is safe for most people with nut allergies, but lacks protein.

  • Calories: 70
  • Total Fat: 4.5
  • Protein: 0
  • Sugar: 7
  • Calcium: 10% DV

Cashew Milk

Cashew milk is low in calories and fat but also provides almost no protein, which is something people look for in a milk substitute.

  • Calories: 60
  • Total Fat: 2.5
  • Protein: <1
  • Sugar: 7
  • Calcium: 45% DV

Oat Milk

Oat milk is high in soluble fiber and contains beta-glucans, but lacks vitamins and minerals.

  • Calories: 120
  • Total Fat: 5
  • Protein: 3
  • Sugar: 17
  • Calcium: 15% DV

What's The Best Milk to Blend in Healthy Smoothies?

The best milk to add to your smoothie depends on your dietary needs and personal taste preferences:

  • Dairy-Free
    If you prefer to be dairy-free, nut milks like almond and cashew provide added protein, nutrients, and unique flavor. 
  • High Protein
    If you want a high-protein smoothie, add cow or soy milk to your smoothies. 
  • Low Calorie
    If you want to keep it light and low in calories, use almond or coconut milk. 

More Than Milk

With SmoothieBox Super Smoothies, you have the freedom to customize your smoothies with any milk or liquid. Many of our members add

What are your favorite SmoothieBox Super Smoothie combinations?


Hochwald, L. (2019, October 1). The Differences Between 8 Kinds of Milk.  

Castaneda, R. (2019, July 25). "Which Type of Milk Is Healthiest?" U.S. News & World Report, U.S. News & World Report. 

Krans, B. (2020, March 5). "Almond Milk vs. Cow's Milk vs. Soy Milk vs. Rice Milk." Healthline, Healthline Media.

Audrey Herndon



Audrey is a summer intern for SmoothieBox working in the marketing and social media department. She is a rising junior at Elon University with a marketing major and strong passion for health, wellness and fitness! In her free time you can find her going for a run or at the beach with friends.

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