From Cow's Milk to Plant-Based Milk, There Are a Lot of Options Out There—So Which One Is Healthiest?

Beth Ann Mayer
·7 min read

There was a time—not too long ago—that you knew with 100% certainty what someone was talking about when they asked you if you wanted milk in your coffee or beside cookies. For older children and adults, milk has long meant one thing: liquid from a cow.

However, plant-based milk alternatives are causing a stir—and not necessarily in a bad way. Retail sales of milk alternatives rose to $2.4 billion in 2020, up from $1.5 billion in 2016. In 2016, 1 in 3 U.S. families purchased non-dairy milk, an increase from 1 in 5 families who said the same in 2010.

That's a lot of data. The bottom line? These days, you've got options when searching for milk. However, what's the healthiest non-dairy milk? Actually, what's the healthiest milk, period? Dietitians spilled, and we don't think you'll spend a second crying over what they had to say about milk, health and nutrition.

Related: Here's What It Means If You're Suddenly Craving Milk

What Milk Is Healthiest?

It's not a straightforward answer, but skim or low-fat cow's milk is often a dietitian's first choice. With that in mind, "There's no single healthiest" milk," says Kalyn True, RD, a registered dietitian at Memorial Hermann. "It depends on your individual needs and dietary goals."

Still, the question "What is the healthiest milk?" is worth asking.

"Understanding the health and nutrition of different milk options is key because they vary greatly," True says. "Here's why: Cow's milk is a good source of calcium and protein but is higher in saturated fat. Plant-based alternatives may be lower in fat, and some are lactose-free but often lack protein and require fortification to match certain nutrients found in cow's milk."

Generally, good old-fashioned cow's milk is a fine choice for its nutritional benefits. One of its most significant distinctions from plant-based milk alternatives that are gaining popularity is its protein content. Protein is essential for building and maintaining muscle, which helps us lift and reach for items (and people) and open and close doors.

Another RD agrees that cow's milk is an excellent option. "Cow’s milk is a great choice for those that can tolerate it," says Edwina Clark, MS, RD, CSSD, a registered dietitian and owner of Edwina Clark Nutrition. It’s naturally rich in calcium and phosphorus, and both of these nutrients are important for bone health. In addition, it’s rich in protein and an amino acid called leucine, which support muscle building and maintenance."

Lori Barrett RDN, LD, a registered dietitian with Top Nutrition Coaching, agrees that cow's milk is a good source of protein. What is the downside of some forms of cow's milk? "Different versions of cow’s milk can go from 0 to 8 grams of fat in a serving size while the protein amount stays the same," Barrett says. "Most of us don’t need or want that extra fat."

The solution: skim milk, which has an unheralded benefit. "Since skim milk is fat-free, when the fat is taken out, the calories go down, and the calcium amount goes up," Barrett says. "Skim milk has 80 calories, while whole milk has 150. Do you want an extra 70 calories of fat?"

Related: Following This Type of Diet Can Cut Your Risk of Early Death by One-Third, According to New Research

What's the Healthiest Milk Alternative?

The non-dairy milk marketplace has expanded significantly in recent years. However, dietitians say soy milk—a standard bearer in the space—often tops their lists of healthiest milk alternatives.

"Soy is one of the few plant-based proteins that is complete," Clark says. "That is, it contains all of the essential amino acids that our body cannot manufacture on its own."

Barrett echoes these sentiments. "Soy milk that is unsweetened has the closest composition compared to cow’s milk," Barrett says. "It’s in the 80-calorie range too."

Barrett says you can increase the nutritional benefits of soy milk by opting for one enriched with calcium, vitamin D and vitamin A and without added sugars.

Related: ‘I’m a Cardiologist, and This Is the One Type of Cheese (Yes, Cheese) I Swear By for Heart Health’

Other Healthy Milk Alternatives

1. Pea milk

Clark says pea milk, specifically Ripple pea milk, is a good choice because it provides "more protein than most plant-based milk options, and this helps boost satiety and supports muscle maintenance."

Unsweetened Ripple pea milk has 8 grams of protein and is 70 calories. Bonus: Unlike popular picks like oat and almond milk, pea milk is accessible for people who are lactose-intolerant and have nut allergies.

2. Almond milk

Like soy milk, almond milk is a long-timer in the non-dairy space. "Almond milk is lower in calories and fat but lower in protein as well," True says. "Be sure to choose unsweetened varieties."

An 8-ounce serving contains about 1 gram of protein, less than 40 calories and about 35% of your daily calcium needs. If you're looking for the healthiest milk alternative for the environment, know that almond is controversial. It needs fewer greenhouse gases and less land to produce than soy. However, data shows almond milk production requires more water.

3. Oat milk

True loves that oat milk boasts fiber "which can promote gut health and keep you feeling fuller for longer."

One cup of oat milk contains 120 calories, three grams of protein (so less than cow's milk) and 7% of your daily fiber needs. Some brands have unsweetened versions, which remove added sugar. Research published in 2023 suggested that oat milk contained more unsaturated fatty acids, bioactive compounds and dietary fiber, which could help prevent diseases.

The Milk To Avoid

Raw milk may be trending on social media, but dietitians urge people to give this one a hard pass. "Raw milk should be avoided and especially for pregnant, immune-compromised people or on immune-suppressing medications," Barrett says. "Raw milk can come with bacterial contamination and food-borne bacteria that can cause illness to all. The FDA and CDC both recommend to avoid ingesting raw milk." 

Pasteurized animal milk undergoes a quick heating process that kills bacteria associated with illnesses like typhoid fever and tuberculosis. Heck, researchers found high levels of bird flu virus in refrigerated raw milk five weeks later.

How To Choose Your Healthiest Milk

Whether you're into expert recommendations for cow's or soy milk or want to try something else, different kinds of milk offer distinct benefits. Answering a few questions can help you get the right option for your tastes and goals at the grocery store. True gave this quick-and-dirty cheat sheet.

  • If you're lactose intolerant: "Opt for lactose-free cow's milk or plant-based alternatives like almond or oat milk," True says.

  • If you want protein: "Cow's milk or soy milk might be your best bet," True explains.

  • If you want a lower-fat option: "Skim or low-fat cow's milk or some plant-based options would be the better choice," True recommends.

"Ultimately, the best milk for you is the one that aligns with your dietary needs and preferences," True says. "Read labels carefully, and consider factors like protein, fat content and added sugar. Then, choose the option that best complements your overall diet."

Next up: 'I'm 72 and In the Best Shape of My Life—This Is the Exact Workout Routine I Swear By'

Sources

  • Up next
  • Up next
  • Up next
  • Up next
  • Up next
  • Up next
  • Up next