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Cow-free milk is no passing trend: The milk-alternatives market grew 12.5 percent last year, according to the Beverage Marketing Corporation.

“While cow’s milk contains nutrients such as calcium, vitamin D, and protein, people are turning to nondairy varieties because of allergies, lactose intolerance, and concerns about hormones and antibiotics,” says Elisa Zied, R.D., author of Nutrition at Your Fingertips.

Some faux milks are more beneficial than good old moo juice and clock in at fewer calories (skim has 90 per eight-ounce glass), while others lack nutritional value or harbor hidden calories and sugar, particularly the vanilla-and chocolate-flavored ones. Consult this guide before you drink up.

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