While you’re probably familiar with soy milk, almond milk, and coconut milk, the other options may shock you—pea milk, oh really? (FYI, it’s delish). Read on to see on how they stack up flavor-wise and to read each one’s nutritional facts—then see our guide to the healthiest milk alternatives according to an RD. Spoiler alert: Make sure you read the nutrition label before you buy, because some of these contain a lot of sugar and very little protein. And according to nutrition expert Marisa Silver, RDN, the first thing you should do is look at the list of ingredients on the back of the container. “The best choices contain one or two recognizable ingredients, such as almonds and water,” says Marisa Silver, RDN. She recommends avoiding milks with a long list of unfamiliar substances: whole-food ingredients are the safest and most nutritious. Nutritional Value (1 cup): 110 calories, 4.5 grams fat, 9 grams carbohydrates, 6 grams sugar, 2 grams fiber, 8 grams protein Nutritional Value (1 cup unsweetened): 60 calories, 2.5 grams fat, 8 grams carbohydrates, 7 grams sugar, <1 protein Nutritional Value (1 cup): 120 calories, 5 grams fat, 16 grams carbohydrates, 7 grams sugar, 2 grams fiber, 3 grams protein Get the Recipe: Trader Joe’s Officially Sells Oat Milk—Here’s What You Should Know Nutritional Value (1 cup): 50 calories, 4 grams fat, 2 grams carbohydrates, 0 grams sugar, 0 grams fiber, 1 gram protein Nutritional Value (1 cup): 45 calories, 4 grams fat, 1 grams carbohydrates, 1 grams sugar, 0 grams fiber, 0 grams protein RELATED: 6 Genius Ways to Cook With Canned Coconut Milk Nutritional Value (1 cup): 100 calories, 4.5 grams fat, 6 grams carbohydrates, 6 grams sugar, 0 grams fiber, 8 grams protein Nutritional Value (1 cup): 80 calories, 8 grams fat, 1 gram carbohydrates, 0 grams sugar, 0 grams fiber, 2 grams protein Nutritional Value (1 cup): 80 calories, 3.5 grams fat, 9 grams carbohydrates, 7 grams sugar, 1 gram fiber, 2 grams protein Nutritional Value (1 cup): 110 calories, 3.5 grams fat, 19 grams carbohydrates, 14 grams sugar, 1 gram fiber, 2 grams protein Nutritional Value (1 cup): 120 calories, 2.5 grams fat, 23 grams carbohydrates, 10 grams sugar, 0 gram fiber, 1 gram protein