Food with Nutrition Similar to Milk


image of milk

Similar to Milk

A very popular dairy product, milk is an excellent source of calcium. It also has significant amounts of protein, Vitamin A, Vitamin D, potassium, riboflavin and Vitamin B12. One cup of milk contains about 122 calories.

Many foods are similar nutritionally to milk, including buttermilk, yogurt, feta cheese and vanilla ice cream.

The closest vegan nutritional substitutes to milk include soy milk and oat milk.

Unsurprisingly, the nutritional profile of skim milk is almost identical to milk.

We compared the key nutrients in milk (calcium, protein, Vitamin A, Vitamin D, potassium, riboflavin and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
dairy and eggs: Skim Milk, Buttermilk, Yogurt, Feta Cheese, Vanilla Ice Cream, Egg Yolk, Boiled Egg, Egg, Fried Egg, Half and Half, Kefir, Sour Cream, Greek Yogurt, Cheddar Cheese
vegan: Chocolate Ice Cream, Soy Milk, Oat Milk
seafood: Salmon
other: Quarter Pounder
The details of the top 20 foods most nutritionally similar to milk are below.

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to milk. Skim milk, buttermilk, yogurt, feta cheese and vanilla ice cream are all high in calcium, protein, Vitamin A, Vitamin D, potassium, riboflavin and or Vitamin B12.

Skim Milk

image of skim milk

Similarity: > 99%

Skim milk is also high in calcium and contains some of the same nutrients. Also, skim milk contains more folate than milk.

For 100 grams of milk and skim milk:


Milk
(3/8 cup)
Skim Milk
(3/8 cup)
120
calcium (MG)
122
3.3
protein (G)
3.4
55
Vitamin A (UG)
61
49
Vitamin D (IU)
47
140
potassium (MG)
156
0.19
riboflavin (MG)
0.18
0.53
Vitamin B12 (UG)
0.5
View More
0.999 | 0.999 | 2.3 Complete Comparison:
Skim Milk vs. Milk


Buttermilk

image of buttermilk

Similarity: > 99%

Buttermilk is also high in calcium and contains some of the same nutrients. Also, buttermilk contains more folate than milk.

For 100 grams of milk and buttermilk:


Milk
(3/8 cup)
Buttermilk
(3/8 cup)
120
calcium (MG)
115
3.3
protein (G)
3.2
55
Vitamin A (UG)
47
49
Vitamin D (IU)
52
140
potassium (MG)
135
0.19
riboflavin (MG)
0.17
0.53
Vitamin B12 (UG)
0.46
View More
0.998 | 0.998 | 1.31 Complete Comparison:
Buttermilk vs. Milk


Yogurt

image of yogurt

Similarity: > 95%

Yogurt is also high in calcium and contains some of the same nutrients.

For 100 grams of milk and yogurt:


Milk
(3/8 cup)
Yogurt
(5/8 container)
120
calcium (MG)
121
3.3
protein (G)
3.5
55
Vitamin A (UG)
27
49
Vitamin D (IU)
2
140
potassium (MG)
155
0.19
riboflavin (MG)
0.14
0.53
Vitamin B12 (UG)
0.37
View More
0.963 | 0.963 | 2.14 Complete Comparison:
Yogurt vs. Milk


Feta Cheese

image of feta cheese

Similarity: > 95%

More nutritionally dense than milk, feta cheese is also high in calcium and contains some of the same nutrients. Also, feta cheese contains more protein, Vitamin A and iron than milk.

For 100 grams of milk and feta cheese:


Milk
(3/8 cup)
Feta Cheese
(5/8 cup)
120
calcium (MG)
493
3.3
protein (G)
14
55
Vitamin A (UG)
125
49
Vitamin D (IU)
16
140
potassium (MG)
62
0.19
riboflavin (MG)
0.84
0.53
Vitamin B12 (UG)
1.7
View More
0.958 | 0.958 | 5.04 Complete Comparison:
Feta Cheese vs. Milk


Vanilla Ice Cream

image of vanilla ice cream

Similarity: > 95%

Vanilla ice cream is also high in calcium and contains some of the same nutrients. Also, vanilla ice cream contains more dietary fiber and Vitamin A than milk.

For 100 grams of milk and vanilla ice cream:


Milk
(3/8 cup)
Vanilla Ice Cream
(1.5 serving)
120
calcium (MG)
128
3.3
protein (G)
3.5
55
Vitamin A (UG)
118
49
Vitamin D (IU)
8
140
potassium (MG)
199
0.19
riboflavin (MG)
0.24
0.53
Vitamin B12 (UG)
0.39
View More
0.954 | 0.954 | 2.81 Complete Comparison:
Vanilla Ice Cream vs. Milk


Egg Yolk

image of egg yolk

Similarity: > 95%

More nutritionally dense than milk, egg yolk is also high in calcium and contains some of the same nutrients. Also, egg yolk contains more protein, Vitamin A and Vitamin D than milk.

For 100 grams of milk and egg yolk:


Milk
(3/8 cup)
Egg Yolk
(6 large)
120
calcium (MG)
129
3.3
protein (G)
16
55
Vitamin A (UG)
381
49
Vitamin D (IU)
218
140
potassium (MG)
109
0.19
riboflavin (MG)
0.53
0.53
Vitamin B12 (UG)
2
View More
0.946 | 0.946 | 6.97 Complete Comparison:
Egg Yolk vs. Milk


Boiled Egg

image of boiled egg

Similarity: > 90%

Boiled egg is also high in calcium and contains some of the same nutrients. Also, boiled egg contains more protein, Vitamin A and Vitamin D than milk.

For 100 grams of milk and boiled egg:


Milk
(3/8 cup)
Boiled Egg
(3/4 cup)
120
calcium (MG)
50
3.3
protein (G)
13
55
Vitamin A (UG)
149
49
Vitamin D (IU)
87
140
potassium (MG)
126
0.19
riboflavin (MG)
0.51
0.53
Vitamin B12 (UG)
1.1
View More
0.941 | 0.941 | 4.59 Complete Comparison:
Boiled Egg vs. Milk


Egg

image of egg

Similarity: > 90%

Egg is also high in calcium and contains some of the same nutrients. Also, egg contains more protein, Vitamin A and Vitamin D than milk.

For 100 grams of milk and egg:


Milk
(3/8 cup)
Egg
(2 large)
120
calcium (MG)
56
3.3
protein (G)
13
55
Vitamin A (UG)
160
49
Vitamin D (IU)
82
140
potassium (MG)
138
0.19
riboflavin (MG)
0.46
0.53
Vitamin B12 (UG)
0.89
View More
0.926 | 0.926 | 3.96 Complete Comparison:
Egg vs. Milk


Fried Egg

image of fried egg

Similarity: > 90%

Fried egg is also high in calcium and contains some of the same nutrients. Also, fried egg contains more protein, Vitamin A and Vitamin D than milk.

For 100 grams of milk and fried egg:


Milk
(3/8 cup)
Fried Egg
(2.25 large)
120
calcium (MG)
62
3.3
protein (G)
14
55
Vitamin A (UG)
219
49
Vitamin D (IU)
88
140
potassium (MG)
152
0.19
riboflavin (MG)
0.5
0.53
Vitamin B12 (UG)
0.97
View More
0.926 | 0.926 | 4.52 Complete Comparison:
Fried Egg vs. Milk


Half and Half

image of half and half

Similarity: > 90%

Half and half is also high in calcium and contains some of the same nutrients. Also, half and half contains more Vitamin A than milk.

For 100 grams of milk and half and half:


Milk
(3/8 cup)
Half and Half
(3.5 fls)
120
calcium (MG)
107
3.3
protein (G)
3.1
55
Vitamin A (UG)
97
49
Vitamin D (IU)
2
140
potassium (MG)
132
0.19
riboflavin (MG)
0.19
0.53
Vitamin B12 (UG)
0.19
View More
0.921 | 0.921 | 2.4 Complete Comparison:
Half and Half vs. Milk


Kefir

image of kefir

Similarity: > 90%

Kefir is also high in calcium and contains some of the same nutrients. Also, kefir contains more Vitamin C and Vitamin A than milk.

For 100 grams of milk and kefir:


Milk
(3/8 cup)
Kefir
(3/8 cup)
120
calcium (MG)
130
3.3
protein (G)
3.8
55
Vitamin A (UG)
171
49
Vitamin D (IU)
41
140
potassium (MG)
164
0.19
riboflavin (MG)
0.14
0.53
Vitamin B12 (UG)
0.29
View More
0.918 | 0.918 | 1.42 Complete Comparison:
Kefir vs. Milk


Sour Cream

image of sour cream

Similarity: > 90%

Sour cream is also high in calcium and contains some of the same nutrients. Also, sour cream contains more trans fat and Vitamin A than milk.

For 100 grams of milk and sour cream:


Milk
(3/8 cup)
Sour Cream
(8 tbsps)
120
calcium (MG)
101
3.3
protein (G)
2.4
55
Vitamin A (UG)
124
49
Vitamin D (IU)
0
140
potassium (MG)
125
0.19
riboflavin (MG)
0.17
0.53
Vitamin B12 (UG)
0.21
View More
0.899 | 0.899 | 1.52 Complete Comparison:
Sour Cream vs. Milk


Greek Yogurt

image of greek yogurt

Similarity: 89%

Greek yogurt is also high in calcium and contains some of the same nutrients. Also, greek yogurt contains more protein and Vitamin A than milk.

For 100 grams of milk and greek yogurt:


Milk
(3/8 cup)
Greek Yogurt
(1/2 container)
120
calcium (MG)
115
3.3
protein (G)
10
55
Vitamin A (UG)
90
49
Vitamin D (IU)
0
140
potassium (MG)
141
0.19
riboflavin (MG)
0.23
0.53
Vitamin B12 (UG)
0.52
View More
0.887 | 0.887 | 1.79 Complete Comparison:
Greek Yogurt vs. Milk


Cheddar Cheese

image of cheddar cheese

Similarity: 88%

More nutritionally dense than milk, cheddar cheese is also high in calcium and contains some of the same nutrients. Also, cheddar cheese contains more protein, Vitamin A and riboflavin than milk.

For 100 grams of milk and cheddar cheese:


Milk
(3/8 cup)
Cheddar Cheese
(3/4 cup)
120
calcium (MG)
710
3.3
protein (G)
23
55
Vitamin A (UG)
337
49
Vitamin D (IU)
24
140
potassium (MG)
76
0.19
riboflavin (MG)
0.43
0.53
Vitamin B12 (UG)
1.1
View More
0.883 | 0.883 | 5.35 Complete Comparison:
Cheddar Cheese vs. Milk


vegan


Chocolate Ice Cream

image of chocolate ice cream

Similarity: > 90%

Chocolate ice cream is also high in calcium and contains some of the same nutrients. Also, chocolate ice cream contains more dietary fiber and Vitamin A than milk.

For 100 grams of milk and chocolate ice cream:


Milk
(3/8 cup)
Chocolate Ice Cream
(1.75 serving)
120
calcium (MG)
109
3.3
protein (G)
3.8
55
Vitamin A (UG)
118
49
Vitamin D (IU)
8
140
potassium (MG)
249
0.19
riboflavin (MG)
0.19
0.53
Vitamin B12 (UG)
0.29
View More
0.932 | 0.932 | 2.99 Complete Comparison:
Chocolate Ice Cream vs. Milk


Soy Milk

image of soy milk

Similarity: > 90%

Soy milk is also high in calcium and contains some of the same nutrients. Also, soy milk contains more dietary fiber, Vitamin A and Vitamin B12 than milk.

For 100 grams of milk and soy milk:


Milk
(3/8 cup)
Soy Milk
(3/8 cup)
120
calcium (MG)
123
3.3
protein (G)
2.6
55
Vitamin A (UG)
55
49
Vitamin D (IU)
0
140
potassium (MG)
122
0.19
riboflavin (MG)
0.18
0.53
Vitamin B12 (UG)
0.85
View More
0.922 | 0.922 | 1.25 Complete Comparison:
Soy Milk vs. Milk


Oat Milk

image of oat milk

Similarity: > 90%

Oat milk is also high in calcium and contains some of the same nutrients. Also, oat milk contains more dietary fiber than milk.

For 100 grams of milk and oat milk:


Milk
(3/8 cup)
Oat Milk
(about 3/8 cup)
120
calcium (MG)
125
3.3
protein (G)
1.3
55
Vitamin A (UG)
0
49
Vitamin D (IU)
33
140
potassium (MG)
35
0.19
riboflavin (MG)
0.14
0.53
Vitamin B12 (UG)
0.38
View More
0.906 | 0.906 | 0.82 Complete Comparison:
Oat Milk vs. Milk


seafood


Salmon

image of salmon

Similarity: 88%

More nutritionally dense than milk, salmon contains nutrients similar to milk, but in smaller amounts overall. Moreover, salmon contains more protein, Vitamin D, potassium and niacin than milk.

For 100 grams of milk and salmon:


Milk
(3/8 cup)
Salmon
(3.5 ounces)
120
calcium (MG)
7
3.3
protein (G)
21
55
Vitamin A (UG)
35
49
Vitamin D (IU)
435
140
potassium (MG)
366
0.19
riboflavin (MG)
0.11
0.53
Vitamin B12 (UG)
4.2
View More
0.88 | 0.88 | 5.19 Complete Comparison:
Salmon vs. Milk


other


Quarter Pounder

image of quarter pounder

Similarity: 89%

Quarter pounder is also high in calcium and contains some of the same nutrients. Also, quarter pounder contains more dietary fiber, protein and iron than milk.

For 100 grams of milk and quarter pounder:


Milk
(3/8 cup)
Quarter Pounder
(5/8 burger)
120
calcium (MG)
84
3.3
protein (G)
14
55
Vitamin A (UG)
0
49
Vitamin D (IU)
0
140
potassium (MG)
227
0.19
riboflavin (MG)
0.34
0.53
Vitamin B12 (UG)
1.3
View More
0.888 | 0.888 | 3.23 Complete Comparison:
Quarter Pounder vs. Milk



Other Nutritional Substitutes

Food item missing