1 cup of soy milk: 127 calories, 4.7g fat (0.5g saturated), 0mg cholesterol, 12g carbohydrate (1.2g sugar), 10g protein

Pros: A complete protein, without the fat of cow’s milk. Also contains 30% of daily vitamin A requirement, 15% iron and 9% calcium requirements.

Cons: Sweetened varieties can be high in sugar

Soy milk comes from soy beans – it’s got no cholesterol, is lactose free and fine for vegans. It contains plenty of protein, and fortified versions have calcium, too.