Do you get overwhelmed by all the milk options at the grocery store? Having several choices can make it hard to decide which one to buy. Let’s explore the nutrition facts and discover the differences between the different types of milk.
Milk comes in many forms — both from animals and plants. Dairy milk, most commonly sourced from cows, is rich in nutrients and available in various fat levels like whole, skim or low fat.
For those looking for non-dairy options, plant-based milks such as almond milk, soy and coconut milk have grown in popularity. Each type of milk offers its own unique flavor and texture, making it easy to find one that suits your taste, dietary needs and lifestyle.
You might use Fairlife or half-and-half milk at home to make a protein shake or your favorite coffee drink. But did you know, different types of milk can alter the taste and texture of your drinks?
You can also order different types of milk from your local coffee shop. Starbucks is one of the easiest to do this with, where you can even customize diabetic-friendly drinks.
Milking the facts: Dairy milk vs. non-dairy alternatives
Most of the calcium in American diets comes from milk. The National Academy of Sciences states that calcium is an essential source for strong and dense bones. The body starts to remove calcium from the bones if it does not receive enough.
According to Harvard T.H. Chan School of Public Health, water is about 87% of cow’s milk. The remaining 13% is made up of protein, fat, carbohydrates, vitamins and minerals. The primary differences between dairy milk and non-dairy or plant-based milk based on the study by MDPI were summarized as follows.
Protein content
Dairy milk contains significantly more protein than plant-based milk. Dairy milk also offers a complete profile of essential amino acids, making it a higher-quality protein source, especially important for growing children, teenagers, pregnant women and physically active individuals. Plant-based milk lacks the complete set of essential amino acids found in cow’s milk, leading to potential deficiencies, particularly in individuals with higher protein requirements.
Lipid content
Plant-based milk has a higher lipid content compared to whole cow’s milk. The lipids in plant-based milk, particularly from nuts, are rich in unsaturated fatty acids, antioxidants and other nutrients beneficial for cardiovascular health, skin and blood sugar regulation. Cow’s milk contains a balanced lipid profile but is not as rich in unsaturated fats as plant-based alternatives.
Carbohydrate and caloric content
Carbohydrates are either equal or slightly lower in plant-based milk compared to cow’s milk. Caloric content is similar to both, with dairy milk ranging from 30 to 60.8 kilocalories per 100 milliliter, while plant-based milk ranges from 32.8 to 52.1 kilocalories per 100 milliliter. Higher caloric content in plant-based options is often due to nuts with higher lipid content or added sugars.
Popular types of milk alternatives
According to a study conducted by Current Perspectives on Medicinal and Aromatic Plants (CUPMAP), milk alternatives, derived from various plant sources such as legumes, cereals, pseudocereals and nuts, are popular for their health benefits. These plant-based beverages are created by macerating, grinding and filtering raw plant materials in water. Popular plant-based milk alternatives are usually made of almonds, oats, soy, coconut and rice. Each has a different flavor profile, texture and nutritional content, making them suitable for various tastes and dietary preferences.
Plant-based milks and their comparison to dairy
CUPMAP also states that plant-based milk varies nutritionally, with some being lower in calories than cow’s milk, though not always. They are typically free of cholesterol and saturated fats, and often rich in healthy polyunsaturated fats like omega-3 and omega-6, which support heart health. Almond milk, for example, is rich in antioxidants like vitamins E and C.
Milk like almond, oat, hemp and quinoa each offer unique nutritional benefits, providing micronutrients such as minerals and phytoestrogens, which help with menopause, osteoporosis and heart health. However, their calcium is less bioavailable compared to cow’s milk.
Plant-based milks are often fortified with calcium but may lack protein unless fortified. Dairy milk, on the other hand, naturally contains complete proteins and essential vitamins. However, plant-based options are lactose free, making them ideal for those with lactose intolerance or vegans.
Nutritional benefits of different milk options
Each type of milk has unique nutritional benefits, according to MDPI, making it important to choose based on individual dietary needs and preferences. Fortified plant-based milk can be a great alternative to dairy, especially for those who are lactose intolerant or vegan, while cow’s milk remains a good source of protein and calcium for those who consume dairy.
Choosing the best milk for your needs
With a multitude of milk options flooding the shelves — from creamy cow’s milk to nutty almonds and rich oats — choosing the right one for your diet can be both exciting and overwhelming. Each variety offers unique flavors and nutritional benefits, whether you’re seeking protein, lactose-free choices or plant-based alternatives. Find the perfect milk to complement your lifestyle and health goals.
Lara is a Registered Dietitian Nutritionist and Personal Trainer. She is also a photographer and recipe developer and has a nutrition blog, For Dietitians. Follow for nutrition tips and healthy recipes.
This article originally appeared on For Dietitians.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Food Drink Life, are for informational purposes only and do not constitute medical advice. The Content presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.