Can I drink soy or rice beverages instead of milk?
A. No, soy and rice beverages don’t stack up to milk. They naturally contain very little calcium, only about 10 mg per serving. Even when soy and rice beverages are fortified to the same level as milk, the body absorbs that calcium only 75% as efficiently as milk, according to a study published in the American Journal of Clinical Nutrition. Further, a study published in Nutrition Today found that much of the calcium in calcium-fortified soy and rice beverages settles to the bottom of the containers, even after vigorous shaking. The study concluded that milk is the most reliable source of calcium.