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(Bellingham, WA - May 19, 2010) - June is Dairy Month, which makes it a great time to take a good look at what kind of milk your family is drinking. These days, there's a milk to suit every preference, from those with lactose intolerance to those who prefer not to consume animal products. But how do all the new milk products on grocery store shelves stack up when in comes to nutrition and calcium content?

HealthCastle.com, the largest nutrition network run by Registered Dietitians, reviewed and analyzed 45 milk products, including cow's milk, goat's milk, almond milk, soy milk, hazelnut milk, rice milk, coconut milk, oat milk, and hemp milk for their Go UnDiet - Packaged Food Review tool.

"People tend to think these products all have similar characteristics to cow's milk," said Gloria Tsang, RD, editor-in-chief of HealthCastle.com. "But just because we call something milk doesn't mean it's high in calcium - or even that it's all that good for us. Non-dairy milks can be a good option for many people, but you can't assume the nutrition value is the same as regular milk."

Here are some of the findings from HealthCastle.com:

• Check the calcium: Although most non-dairy beverages are called "milk," they are naturally low in calcium. Some, but not all, have been fortified to offer a similar amount of calcium to cow's milk, but you can't assume. To be considered a good source of calcium, a product must contain at least 20% DV of calcium per serving.
  
  
• Wide ranges of protein and calories: Rice milk contains the least amount of protein, at only 1 g per serving, while cow's milk and soy milk provide up to 11 g. Calories range from a low of 50-60 per cup for almond milk up to 150 for whole milk and 160-170 for chocolate milk.
  
  
• Flavored milk = sugar: Sweetened versions of milks (like vanilla or chocolate flavors) usually add about 4 teaspoon of sugar in a serving. For non-dairy milks, choose unsweetened, plain, or original (slightly sweetened) instead.
  
  
• Surprise saturated fat: Most plant-sourced milk is low in saturated fat, as is low-fat cow's milk. The surprise? Despite being low in calories, coconut milk contains 5 g of saturated fat.
  
  
• Skip the light version: Most non-dairy milks are low in fat to begin with, so light or fat-free versions are not necessary, and realistically save only 30 to 40 calories. Water and thickeners such as carrageenan are often added to dilute the calorie level in these light milk.

With all the new milk options available on grocery store shelves, dairy month is a good time to finally learn what's in your milk - and whether you might want to consider making a switch. The Go UnDiet - Packaged Food Review tool allows users to sort milk products by protein, calcium, calories, sugar, saturated fat, and more, and to filter out products that contain less than 20% DV of calcium per serving. Each milk's description also includes an "RD's take" summary to help interpret the nutrition facts.

In addition to sorting, you can do a side-by-side comparison, and based on what's most important for your family, you can choose the milk that best suits your needs.

About HealthCastle.com: HealthCastle.com is the most comprehensive nutrition community run by Registered Dietitians on the web. The dietitians at HealthCastle.com have been sharing their passion for nutrition and health since 1997. For fun and practical healthy eating tips, exclusive nutrition guides, and nutrition podcasts, visit www.HealthCastle.com.

To speak to HealthCastle.com's Editor-in-chief Gloria Tsang, please contact Tracey Johnston at . HealthCastle.com is an official USDA MyPyramid Partner.

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