Milk, yogurt, and soy milk, as three commonly consumed healthy beverages in China, each have unique nutritional components and health benefits. Especially regarding calcium supplementation, all three have their own strengths. So from a nutritional perspective, which one is the wise choice? Can the nutrition of the three be substituted for one another? Today we will explore this in detail.

1. For calcium supplementation

Milk:

Milk is a good source of calcium. Generally, the calcium content in every 100 milliliters of milk ranges from 90 to 120 milligrams, and some high-calcium milks have even higher calcium content.

The lipids, proteins, lactose, amino acids, and small amounts of vitamin D in milk jointly promote calcium absorption, so milk is very effective for calcium supplementation.

Yogurt:

Yogurt is also a good source of calcium; the calcium content in 100 grams of yogurt is typically around 100–150 mg.

Although the calcium content in yogurt may be slightly lower than that of some milk varieties, the calcium in yogurt is more easily absorbed by the body because the lactic acid in yogurt not only gives it a mild tang and smooth texture but also helps dissolve and facilitate calcium absorption.

Soy milk:

The calcium content of soy milk is relatively low, with only about 10 mg of calcium per 100 ml. Therefore, from the perspective of calcium supplementation, soy milk is not the best choice.

2. Protein

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The protein content in milk is relatively rich, typically around 3 grams of protein per 100 milliliters of milk.

The proteins in milk are mainly casein and whey protein, both high-quality proteins that contain all essential amino acids required by the human body in proportions close to human needs, and are easily absorbed and utilized.

The protein content in yogurt is similar to that of milk; generally, the protein content in every 100 g of yogurt is about 2.5–3 g.

The proteins in yogurt are also high-quality proteins, containing essential amino acids for the human body and are easily absorbed and utilized. In addition, the probiotics in yogurt help improve intestinal digestive function and promote the digestion and absorption of protein.

Soy milk contains abundant plant protein; every 100 grams of soy milk contains approximately 2.4 grams of protein. Soy milk does not contain lactose, so it is a good source of protein for people who are lactose intolerant or who cannot consume dairy products for various reasons.

Although the protein content in soy milk is not low, compared with animal protein (such as the protein in cow's milk), plant protein may be slightly inferior in amino acid composition and in digestibility and absorption.

3. Other nutrients

In addition to calcium and protein, milk also contains vitamin A, B-complex vitamins, small amounts of vitamin D and other micronutrients, as well as minerals such as potassium, sodium, and magnesium. These nutrients collectively maintain normal physiological functions of the human body.

Yogurt, while retaining most of milk’s nutrients, also contains added components such as probiotics that help improve gut microbiota balance and prevent intestinal diseases. However, it should be noted that some commercial yogurts may have relatively high sugar content, and calories and fat content may be higher than milk.

Soy milk contains a large amount of dietary fiber, potassium, iron, and other nutrients. Dietary fiber helps promote intestinal peristalsis and reduce constipation; potassium and iron are essential minerals for the human body.

Soy milk also contains plant nutrients such as soy isoflavones and soy saponins, which have antioxidant effects, can lower cholesterol, and help control blood glucose; they are especially beneficial for women in preventing menopausal syndrome and osteoporosis.

For vegetarians, people with lactose intolerance, and those needing to control cholesterol intake, soy milk is still a good option. But to meet calcium supplementation needs, it is recommended to pair it with other high-calcium foods, such as leafy green vegetables, nuts, and soy products.

How to choose wisely?

1. If you need to supplement calcium: milk and yogurt are both good choices. Soy milk has a lower calcium content and is not suitable as a calcium-supplementing food.

2. If you need protein intake: milk and yogurt both contain high-quality protein that is easily digested and absorbed. Soy milk is rich in plant protein, but its amino acid composition and digestibility/absorption are slightly inferior to milk and yogurt. It can be used as an alternative when dairy products are truly not suitable.

3. Other considerations: take personal taste, physical condition, and needs into account. Those with lactose intolerance can choose yogurt; people who need to control weight or have cardiovascular/cerebrovascular disease can choose soy milk or skimmed milk/yogurt; while those who need comprehensive nutritional supplementation are better advised to choose milk or yogurt.

At the same time, you should also pay attention to the sugar content, caloric content, and personal taste of the beverages. Of course, choosing a combination of all three is also a good option; selecting what suits you best is the wisest choice.