Cow's milk and plant-based options vary in their nutrient profiles, advantages, and disadvantages. Your choice of milk depends on your nutritional needs, allergies, intolerances, and dietary preferences.
Cow's milk is a healthy choice that is packed with nutrients:
, and those who are allergic will need to find an alternative. Compared to other plant-based milks, soy milk has higher protein and vitamin content, which may make it a healthier option.
Soy milk contains plant estrogens, called , that studies suggest might help with menopausal symptoms. Concerns about isoflavones negatively impacting male fertility and breast cancer have not been shown in humans.
has about 2.5 grams of fat per cup, most of which is . Compared to cow and soy milk, almond milk contains much less protein and fewer vitamins and minerals. Almond milk requires a lot of water to produce, and some people have concerns about its environmental footprint.
is a plant-based option with rising popularity. Compared to cow's milk and soy milk, oat milk has lower protein and calcium content. It's higher in carbohydrates and offers more fiber than other milk options.
is high in saturated fat and calories. When offered as a plant-based milk beverage, 1 cup contains 5 grams of saturated fat. Coconut milk lacks the protein and many of the vitamins and minerals found in cow and soy milk.
is a plant-based option that is high in carbohydrates. It contains minimal protein and is low in fat and other nutrients. Rice milk may also contain traces of arsenic, which is a toxin.
Plant-based milk alternatives are often fortified with vitamin D and calcium. People who may prefer a plant-based option include those with:
Some plant-based milk alternatives contain sugars and additives to improve their taste and texture and to prevent separation. Although generally recognized as safe for consumption, certain additives, such as carrageenan, may have negative effects. Studies suggest carrageenan may affect the gut microbiome and contribute to inflammation.
Check the label for added sugars and other additives in plant-based options if you drink them regularly, as these may affect your health.