Coconut milk (50 calories; 1g protein)
Credit: Photograph by Michael Pirrocco

It's low-calorie: Drinkable coconut milk (not to be confused with coconut water, or the heavy kind in a can) has about half the calories of skim milk. And though it also has 5 grams of saturated fat per glass, it's a medium-chain fat, which studies suggest may trigger weight loss and help fight heart disease.

It lacks protein: It has only 1 gram of protein, compared with the 8 grams found in cow's milk, and it contains fortified calcium, which isn't as readily absorbed as natural calcium.

Best for
Weight loss. This milk alternative is filling, low in calories, and safe for most people with food sensitivities.