Plant-based milk options typically contain less protein and other nutrients than cow’s milk. But they also have fewer calories.
Dairy aisles have exploded with different types of cow’s milk and milk alternatives over the past few years.
Although some people claim that certain types of milk are healthier than others, there’s no single best milk for everyone. The best milk for you will depend on several factors, such as dietary preferences and food intolerances.
Keep reading to learn more about the seven healthiest milk options to add to your diet.
Hemp milk is made from ground, soaked hemp seeds, which are high in protein and omega-3 and omega-6 fatty acids.
According to a 2018 review, hemp milk may help lower cholesterol levels and thyroid hormones. The authors also note that because hemp milk doesn’t contain lactose, it may be a nutritious alternative to cow’s milk and several plant-based milks.
An
- Calories: 60
- Protein: 3 grams (g)
- Carbs: 0 g
- Fat: 5 g
- Phosphorus: 25% of the
Daily Value (DV)Trusted Source - Calcium: 20% of the DV
- Magnesium: 15% of the DV
- Iron: 10% of the DV
Hemp milk is virtually carb-free, but some brands add sweeteners and added sugars. Not only do these increase the carb content, but added sugars are also associated with several chronic conditions, such as obesity, heart disease, and high blood pressure (hypertension), among others.
Check the ingredient label and buy hemp milk without added sugar. Sugar may be listed on the ingredient label as brown rice syrup, evaporated cane juice, or cane sugar.
Oat milk is made by soaking whole oats. It’s one of the most popular and fast-growing cow’s milk alternatives in the world.
According to a 2023 review, the volume of oat milk sales has increased by 71% from 2017 to 2018, and global annual oat milk sales increased by 700% from 2018 to 2019.
Nutritional values can vary by brand and depend on how or whether the milk is fortified. An
- Calories: 120
- Protein: 3 g
- Carbs: 16 g
- Fiber: 2 g
- Fat: 5 g
- Vitamin B12: 50% of the DV
- Riboflavin: 45% of the DV
- Calcium: 25% of the DV
- Phosphorus: 20% of the DV
Oat milk is naturally sweet from the oats and high in carbs. It also contains soluble fiber, which makes it creamier.
Soluble fiber absorbs water in your intestine and turns into a gel during digestion, which helps slow digestion and keeps you full for longer. It can also help stabilize your blood sugar levels and reduce cholesterol levels.
Oat milk also contains a compound called Avns, which may have properties that can fight inflammation, oxidative stress, and allergic responses.
Almond milk is made by soaking almonds in water and then blending and straining away the solids.
It’s a tasty nondairy milk alternative for people who either can’t tolerate or choose not to drink dairy milk, but it’s not safe if you have a tree nut allergy.
On average, an
- Calories: 41
- Protein: 1 g
- Carbs: 2 g
- Fat: 3 g
Unsweetened almond milk is low in calories and much lower in carbohydrates than cow’s milk, making it a good choice for a lower-carb diet.
That said, it’s low in protein and many other nutrients. Many brands are fortified with calcium and vitamins A and D, but the amounts can vary by brand.
Some brands also contain additives like carrageenan to thicken and prevent separation.
Some animal research suggests that carrageenan promotes intestinal inflammation and may damage the gut microbiome. However, more research in humans is needed to fully understand the impact of carrageenan.
Coconut milk is squeezed from the white flesh of a coconut. It has a pleasant flavor, and it’s a good nondairy milk alternative that’s safe if you have a tree nut allergy.
An
- Calories: 46
- Protein: 0 g
- Carbs: 1 g
- Fat: 4 g
Most coconut milk packaged in cartons is blended with water to give it a consistency similar to that of cow’s milk. It has even less protein than almond milk, but many brands are fortified with nutrients like vitamins B12, D, and A, as well as some minerals.
On the other hand, canned coconut milk is usually intended for culinary purposes. It tends to be higher in fat, is unfortified, and has a much more distinctive coconut flavor.
Coconut milk is a bit higher in fat than other plant milks, but the medium-chain triglycerides (MCTs) in coconuts are linked to some heart health benefits, such as higher HDL (good) cholesterol levels.
Cow’s milk is the most commonly consumed dairy milk and a good source of high quality protein.
It’s naturally rich in calcium, B vitamins, and many minerals. It’s also often fortified with vitamins A and D, making it a very nutritious food for both children and adults.
A
- Calories: 156
- Protein: 8 g
- Carbs: 11 g
- Fat: 9 g
- Calcium: 29% of the DV
- Riboflavin: 30% of the DV
- Phosphorus: 32% of the DV
- Vitamin B12: 36% of the DV
- Selenium: 9% of the DV
- Potassium: 8% of the DV
Cow’s milk is also available in reduced-fat versions, such as semi-skimmed, 1%, and skimmed.
Some research suggests that cow’s milk is the best milk source of protein, healthy fats, and micronutrients.
However, the protein in cow’s milk makes it one of the most common food allergens. Most children outgrow it, but some people have a lifelong allergy and need to avoid this beverage and foods containing it.
In addition, an estimated 65% of the world’s population has some degree of difficulty digesting lactose, a type of sugar in cow’s milk. This is known as lactose intolerance.
Approximately 30% of the protein in cow’s milk comes from casein. Most dairy cows in the United States produce milk that has two main types of casein — A1 beta-casein and A2 beta-casein.
When A1 beta-casein is digested, a peptide called beta-casomorphin-7 (BCM-7) is produced. It’s linked to digestive symptoms similar to those of lactose intolerance in some people, including gas, bloating, constipation, and diarrhea.
Certain dairy cows produce milk that contains only A2 beta-casein, which doesn’t form the BCM-7 peptide.
According to a 2023 review, four studies reported that A2 milk may be easier to digest than cow’s milk with A1.
That said, the authors note that more research is needed in humans to fully understand the effects of A1 and A2 casein proteins on digestive health.
Aside from casein, A2 milk is comparable to regular cow’s milk. It’s not a good choice if you have a milk allergy or intolerance, but it might be worth trying if you experience mild digestive problems after drinking regular cow’s milk.
Nutritionally, soy milk is closest to cow’s milk. This is partly because soybeans are an excellent source of complete protein and soy milk is fortified to closely resemble cow’s milk.
Soy milk is a great option if you avoid dairy but want a high protein milk beverage.
A
- Calories: 38
- Protein: 3.5 g
- Carbs: 1.3 g
- Fat: 2 g
- Vitamin B12: 16% of the DV
- Calcium: 10% of the DV
- Riboflavin: 6% of the DV
- Vitamin D: 5% of the DV
- Phosphorus: 10% of the DV
Soy has been controversial because most soybeans grown in the United States are genetically modified to resist the herbicide glyphosate.
However, research suggests that consuming soy milk may have several health benefits, such as improving cholesterol and blood pressure levels.
Furthermore, despite claims that soy may increase breast cancer risk because it mimics estrogen in the body, research suggests that soy products may actually reduce the risk of cancer.
Some brands produce organic soymilk, which is made from non-genetically modified organism (non-GMO) soybeans and free from conventional pesticides and herbicides.
All milk and milk substitutes offer various health advantages, such as reducing cholesterol, boosting antioxidant intake, or keeping you safe from an allergy or intolerance.
Milk is also only one part of your diet. Whichever milk you drink, it’s important to pair it with a balanced diet that consists of nutrient-dense whole foods.
Remember to check the labels for ingredients like added sugar or unwanted additives.
Plant-based milks are generally lower in protein and other nutrients than cow’s milk. Consider speaking with a pediatrician to check whether plant milk is appropriate for young children.
