Choosing the right “milk” might seem like a confusing choice to make these days. I recently wrote an article on the differences between plant and animal milk for a medical newsletter, and found some information to be pretty insightful! As a nutritionist, I think it’s always important to understand what we’re consuming in order to make the best choices for our health. Below I’m sharing some of the main nutritional differences between animal and some common plant milks to help you get to know them a little better!

Cow’s Milk

Calories: ~150 per cup (whole milk) | Protein: ~8g | Best for: High-protein needs, kids, and active lifestyles

Cow’s milk has been a dietary staple for centuries, and for good reason! It’s one of the most nutrient-dense beverages available, naturally providing complete protein, calcium, potassium, phosphorus, and vitamin B12, all essential for bone health, muscle repair, and energy metabolism. Unlike most plant-based options, it doesn’t rely on fortification to deliver its nutrients.

Even though it has a great nutritional profile, it’s still not perfect for everyone. Around 65% of adults globally are lactose intolerant, meaning they lack the enzyme needed to digest lactose (the sugar found in milk). For those individuals, consuming regular dairy can cause discomfort, though lactose-free cow’s milk offers an alternative with the same nutrition.

Main Takeaways

  • Naturally rich in calcium, potassium, B12, and phosphorus.
  • Contains lactose: May cause digestive issues in sensitive individuals.
  • Highest in protein: 8g per cup of complete protein – excellent for muscle recovery!
  • Best use: Ideal for children, athletes, or those with higher protein and calcium needs.

Almond Milk

Calories: ~37 per cup | Protein: 1g | Best for: Light smoothies, cereal, and those watching calories

Almond milk has a light, nutty flavor and a creamy feel. But most of it is water – which means it’s low in protein and key nutrients unless fortified. If you’re cutting calories or can’t tolerate dairy, unsweetened almond milk is fine. Just know it’s not a protein replacement for cow’s milk.

Main Takeaways

  • Low-calorie: Great for monitoring energy intake.
  • Low in protein: Won’t keep you full like cow’s or soy milk.
  • Watch for added oils and sugars in flavored versions.
  • Best use: Smoothies, cereal – not ideal as a protein source.

Oat Milk

Calories: ~120 per cup | Protein: 3g | Fiber: 2g | Best for: Lattes and baking

Oat milk has quickly become a coffee-shop favorite for its creamy texture and naturally sweet taste. It’s higher in carbs and sugars than most plant milks, so unsweetened versions are your best bet. While it does contain some fiber, you’d get far more from eating oats directly.

Main Takeaways

  • Creamy and delicious: Excellent in coffee or baking.
  • Moderate nutrients: Some fiber, some protein, still not a full meal replacement.
  • Watch the sugar: Many commercial brands sweeten heavily.
  • Allergen-friendly: Free of nuts and soy.
  • Best use: Great for coffee lovers and those avoiding nuts or dairy

Pea Milk

Calories: ~70 per cup | Protein: 7g | Best for: Protein boosts and smoothies

These stats surprised me! Pea milk is made from yellow split peas, which are high in protein and environmentally efficient (they require far less water than almonds or dairy cows). Nutritionally, it’s one of the closest plant milks to cow’s milk, rich in phosphorus, zinc, and selenium.

Best overall pick for nutrition.

Main Takeaways

  • Protein-packed: Comparable to cow’s milk – 7g per cup!
  • Nutrient-rich: Naturally higher in phosphorus, zinc, and selenium.
  • Watch for additives: Some brands add gums or flavoring.
  • Best use: Smoothies, cereal, or as your daily milk alternative.

Soy Milk

Calories: ~80–100 per cup | Protein: 7g | Best for: Daily drinking and balanced diets

Soy milk has stood the test of time, and for good reason. It’s high in protein, low in fat, and when fortified, provides nearly the same nutrient balance as dairy. It’s also an excellent source of potassium and supports heart health.

Main Takeaways

  • Nutrient-balanced: Closest plant milk to cow’s milk in protein and vitamins.
  • Heart-friendly: May help lower LDL (“bad”) cholesterol.
  • Potential allergen: Avoid if you’re sensitive to soy.
  • Best use: Everyday milk for cereal, cooking, or coffee

Which Milk Is Best for You?

Choosing the right milk really comes down to your body, your goals, and your values. There’s no universal winner, just the best match for your lifestyle. Here’s a quick guide that might help in deciding which milk may be best for you:

If You Want the Most Nutrition

Go for cow’s milk, soy milk, or pea milk. These three pack the most protein, vitamins, and minerals – ideal for muscle recovery, bone health, or anyone needing sustained energy. Choose lactose-free dairy or fortified soy/pea milk if you’re sensitive to lactose.

If You’re Focused on Weight Management

Pick unsweetened almond milk or pea milk. They’re low in calories but still creamy and versatile. Just pair them with protein-rich foods like eggs, nuts, or tofu for a more balanced meal.

If You Have Allergies or Food Sensitivities

Try oat milk or pea milk. They’re naturally free of lactose, nuts, and soy – a safe choice for most people with common allergens.

If You’re All About Taste & Texture

Oat milk is the barista’s dream – silky, slightly sweet, and foams beautifully for coffee or matcha. If you prefer a neutral flavor for smoothies or cooking, soy or pea milk offer creaminess without overpowering the dish.

Bottom Line

There’s really no need to necessarily pick sides when it comes to milk. Some weeks, it could mean dairy in your morning coffee. Other times, it could mean almond milk in your overnight oats. The best choice really comes down to one that will best support your dietary needs and taste preferences!