Those olden times, Got Milk? Posters, the term "milk" typically referred to cow's milk. Maybe your household included someone who enthusiastically supported plant-based milks like soy, or perhaps you needed a lactose-free alternative due to digestion issues; however, generally speaking, milk referred to the traditional white material found in your refrigerator.
Today, the refrigerated sections in numerous grocery stores abound with a variety of bottled alternatives made from all sorts of ingredients like nuts, seeds, grains, and more. Similarly, getting a cappuccino at most cafes has become quite complex nowadays. Upon being queried about your preferred milk choice, you’re presented with a plethora of selections—often overwhelming in number!
Aside from types of milk, there are so many brands, each with their own recipes and methods. Unlike most dairy milk, a nutrition label on one brand's almond milk could be drastically different from the label on another's carton.
A lot of dietitians view nutrient-rich cow's milk as the "gold standard" and frequently use it as a reference point when assessing the nutritional benefits of alternative milks. Yet, you may choose not to consume it due to moral concerns or health issues, or perhaps just because you find the flavor unappealing without being disguised by cereal or coffee. Nonetheless, numerous plant-based milks don't measure up equally from a nutritional standpoint when compared to cow's milk. This is among the reasons why the FDA has drafted guidelines For categorizing plant-based milk and food substitutes.
So, how do you choose? Kristen Lorenz, R.D., and founder of KLL Nutrition , and Lauren Manaker , R.D., and consultant for the dairy milk advocacy group MilkPEP , share what to consider when buying milk and how common non-dairy milks compare to cow’s milk.
What to Think About When Purchasing Milk
When choosing a carton of milk at the grocery store, you may consider aspects like nutrition along with taste and consistency. Additionally, think about how you plan to use it—whether you'll drink it plain for its proteins or opt for a calorie-light option to blend into your shakes. Maybe you require one that works great when steamed for coffee beverages. Alternatively, you could look for an all-around versatile milk that meets multiple criteria.
Lorenz suggests thinking about plant-based milks as essential ingredients in your kitchen, similar to how various oils or flours have distinct uses. According to her, selecting the “optimal” milk isn’t universal; each type serves specific purposes.
For protein And when considering general nutrition, she suggests opting for either cow’s milk or soy milk. For those seeking a lower calorie choice, unsweetened almond milk or cashew milk could be suitable options. Although I prefer sticking with cow’s milk due to its ideal foaming quality for making cappuccinos, Lorenz advises choosing oat or coconut milk because of their creamy texture.
Navigating Non-Dairy Milk Ingredients
Check out any "milk" aisle at your local supermarket, and you'll probably find numerous brands offering various kinds of plant-based milks along with their distinct versions such as sweetened, unsweetened, flavored, 'barista series,' among others. This variety makes discussing nutrition challenging since there isn’t a uniform nutritional benchmark for oat milk or almond milk.
Don’t evaluate milk based solely on its front label! Turn it around and read the back. nutrition facts Lorenz advises, “When selecting plant-based milk alternatives, opt for those with brief ingredient lists that include fortifications and fewer additives, particularly if consumption is frequent.” She primarily examines three key aspects: protein content, additional sugars, and levels of calcium and vitamin D fortification.
- Protein: She suggests choosing a primary protein source that contains 7 to 8 grams per portion.
- Added Sugars: Stay below 5 grams per serving by choosing unsweetened or mildly sweetened options.
- Includes Calcium and Vitamin D
Additionally, the FDA recommends selecting milk varieties with reduced levels of saturated fats.
Manaker cited a recent study in the Journal of the National Academy of Nutrition and Dietetics When analyzing the nutritional content of 219 plant-based milk items from 21 different brands against cow’s milk, we discovered that fortified soy milk had a nutrient composition most similar to that of dairy milk. However, substantial differences existed among various types of plant-based milks regarding key nutrients such as protein, calcium, and vitamin D.
A lot of plant-based milk varieties contain additional components that aren't actually almonds, oats, or soybeans. Commonly included extras might be gums, carrageenan, lecithin, and various oils—these often function as thickeners or mixing agents. According to Lorenz, “Simpler ingredient lists tend to be preferable.” They point out that with less additives present, there’s typically reduced risk concerning digestion issues or allergic reactions.
She notes that although typically deemed safe, large quantities of gums could potentially lead to irritation, with carrageenan possibly causing gastrointestinal distress in certain individuals. However, some brands provide plant-based alternatives that do not include these additional components.
Below, you'll find a nutritional comparison for dairy milk and common non-dairy milk alternatives, along with pros, cons, and best uses for each.
Note: The nutritional content differs significantly among various milk brands. To simplify the nutrient analysis process, we mainly relied upon Survey Foods from the USDA’s FoodData Central And round off the figures to the closest whole number. Always ensure to verify the labeling. As these numbers may vary between different brands.
Dairy Milk
Although many plant-based milk options are widely available, there has been a discernible trend lately. resurgence of cow’s milk , which includes all nine vital amino acids, making it a full protein source. "Cow's milk is inherently rich in nutrients: It provides high-quality protein, calcium, potassium, and vitamin B12," explains Lorenz.
Although the sugar present (namely lactose) is natural, it should be considered by individuals who must restrict their sugar intake. That said, if you're merely adding a bit to your coffee instead of consuming glasses full, then the comprehensive nutritional benefits of cow’s milk may not be as crucial.
Pros: Complete protein; minimally processed ; no added sugar
Cons: Contains sugar; vegans or individuals with dairy sensitivities should steer clear of it; high in saturated fats
Best Uses: Consuming unflavored coffee, preparing food, and baking
Nutritional content for one cup of whole milk, per USDA :
- Calories: 149
- Fat: 8g
- Carbs: 11g
- Fiber: 0g
- Sugar: 12g
- Protein: 8g
Soy Milk
Owing to its comparable nutrient content to cow’s milk, soy milk enriched with vitamins A and D as well as calcium is the sole plant-based milk product found in the dairy aisle at stores. Dietary Guidelines for Americans Soy milk is regarded as complete protein since it includes all nine crucial amino acids.
Lorenz states that nutritionally, soy milk is the most similar plant-based alternative to cow's milk.
Pros: Full-spectrum protein; abundant protein; rich in nutrients
Cons: Some contain gums
Best Uses: Substitute for cow's milk; consumed as a beverage
Nutrition per cup of soy milk, per USDA :
- Calories: 93
- Fat: 5g
- Carbs: 3g
- Fiber: 0g
- Sugar: 1g
- Protein: 9g
Almond Milk
" Almond milk Lorenz explains that this option is low in both calories and protein, potentially suiting certain dietary requirements or choices. Although it may fall short nutritionally compared to dairy milk from cows or soy milk, its mild taste and lower calorie content make it a simple addition to smoothies when you desire something beyond just water. It’s also versatile enough for me to use elsewhere. overnight oats .
Pros: Generally low in calories and carbohydrates
Cons: Usually lower in protein content; high-protein mixes tend to be more expensive.
Best Uses: Smoothies ; overnight oats
Nutritional content per cup of almond milk, per USDA :
- Calories: 37
- Fat: 3g
- Carbs: 1g
- Fiber: 0g
- Sugar: 0g
- Protein: 1g
Oat Milk
Over the past several years, oat milk has become increasingly popular. According to Lorenz, oat milk boasts a naturally smooth consistency and higher carbohydrate content compared to other non-dairy alternatives, making it an ideal choice for individuals seeking rapid energy boosts or who wish to avoid nuts.
However, oat milk has garnered considerable scrutiny regarding its nutritional aspects, particularly concerning its sugar content and glycemic index. In the manufacturing of unsweetened oat milk, the inherent glucose from oats breaks down into simpler forms, producing basic sugars. Consequently, this elevates the glycemic index of oat milk compared to whole oats—a metric indicating how swiftly foods boost blood sugar levels. Nonetheless, it’s crucial to concentrate instead on glycemic load , Dr. Rosemary Trout , serves as the program director and holds an associate clinical professor position in Culinary Arts & Food Science at Drexel University, previously told truenorthviral This metric assesses the total effect on blood glucose levels, taking into account the portion size along with the blend of nutrients such as fats and fibers. These components help mitigate sharp increases in blood sugar.
Pros: Smooth; high in carbohydrates for energy; a substitute for nut milks
Cons: Higher in carbohydrates and sugars; could cause spikes in blood glucose levels; potentially includes additives like oils and gums.
Best Uses: Coffee beverages; when you desire a consistency akin to dairy milk
Nutritional content per cup of oat milk, per USDA :
- Calories: 110
- Fat: 6g
- Carbs: 13g
- Fiber: 1g
- Sugar: 5g
- Protein: 2g
Coconut Milk Beverage
Don’t confuse this one with the canned version Commonly employed in rich curries and sauces, coconut milk found in the dairy section is usually called a "coconut milk drink." This version differs significantly; it boasts far lower fat content and lacks the thickness of traditional coconut milk. Despite this, it maintains a smooth consistency, ideal according to Lorenz, primarily for culinary uses or adding to beverages rather than serving as a significant source of protein.
Pros: Creamy texture; rich flavor
Cons: Rich in saturated fats; deficient in proteins
Best Uses: Coffee; recipes
Nutrition per cup of coconut milk, per USDA :
- Calories: 76
- Fat: 5g
- Carbs: 7g
- Fiber: 0g
- Sugar: 6g
- Protein: 1g
Pistachio Milk
As a newer milk alternative, pistachio milk might not be as available as others, but those who like the flavor of pistachios might like it. "Pistachio milk is newer to the market and offers antioxidants and a buttery flavor, but it is low in protein and often pricey," Lorenz says.
Pros: Full-protein content despite being low in proteins; includes antioxidants; has a rich, buttery taste
Cons: Low in protein content; frequently costly; some include additives like gums.
Best Uses: Coffee
Nutritional content per cup of pistachio milk, per USDA :
- Calories: 37
- Fat: 3g
- Carbs: 1g
- Fiber: 0g
- Sugar: 0g
- Protein: 1g
Cashew Milk
Much like pistachio, cashew milk hasn’t gained the same level of popularity among plant-based alternatives; however, it excels in terms of consistency. As noted, “cashew milk boasts a rich creaminess that makes it ideal for both cooking and adding to your morning brew. Similar to almond milk, though, it generally contains less protein.”
Pros: Creamy
Cons: Low in protein and various essential nutrients
Best Uses: Coffee; smoothies
Nutritional content for one cup of cashew milk, per USDA :
- Calories: 37
- Fat: 3g
- Carbs: 1g
- Fiber: 0g
- Sugar: 0g
- Protein: 1g
The Bottom Line
In the end, choosing which milk to purchase relies on your health considerations, dietary limitations, and how you plan to use it.
In my view as a dietitian, whole cow's milk is the most nutritious choice overall because of its natural balance of nutrients," explains Manaker, who advises an entity promoting dairy milk intake. "However, when selected carefully, plant-based milks can also have their place within a well-rounded diet, particularly for individuals with specific dietary limitations.
Soy milk and cow’s milk are the only two beverages included in the USDA’s Dietary Guidelines because of their well-rounded nutrient profile. But if you’re not consuming your preferred type of "milk" for its nutrients (and getting protein, vitamins, and calcium elsewhere), non-dairy milk alternatives can be a tasty and allergen-friendly part of a balanced diet.
"The healthiest milk is the one that fits your body's needs, tolerance, and budget," Lorenz says. To recap, here are the best options based on your specific needs:
- Protein and nutrition: cow’s milk, soy milk
- Low in calories: unsweetened almond or cashew milk
- Creamy texture for coffee: almond milk, soy milk, hazelnut milk, macadamia nut milk
