May 23, 2019

 

I get asked about what type of milk someone should drink almost on a daily basis.  So, here is a nutritional breakdown of all the different types of “milks” (or at least the most popular types).  I’ll follow by giving you my professional recommendations as to what I recommend and why!

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My General Recommendation of “which milk to choose” as a Dietitian:

Generally speaking, if you do not have medical conditions preventing you from drinking cow’s milk, I recommend drinking cow’s milk because:

1)    It is very affordable

2)    It is a good source of lean protein (if you purchase low-fat/non-fat options)

3)    It naturally provides nine essential nutrients (calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin, and niacin) many of which most Americans are deficient in.

Why does this matter?

Most people eat too much saturated fat from high fat animal protein sources like fatty cuts of meat, butter, etc. Choosing low-fat dairy products gives your diet a source of lean protein (aka protein that doesn’t contain as much saturated fat).  Additionally, cow’s milk is an excellent source of vitamins and minerals needed to promote and maintain bone strength.  A diet that includes the right amount of dairy products can reduce the risk for developing osteoporosis. Cow’s milk conveniently contains several nutrients that most Americans are deficient in, like: calcium, vitamin D, and potassium.  

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However, some people cannot drink cow’s milk for medical reasons, or they may choose not to for environmental and/or ethical reasons.  That is perfectly fine too.  If you can’t or don’t want to drink cow’s milk, I have completed a nutritional comparison below so you can understand the nutritional differences in cow’s milk compared to other plant-based milks.

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 First, let’s start off by understanding what is in cow’s milk so we have some nutritional standards to compare plant-based milks too.

 Cow’s Milk (1% Fat)

 

 

*A recipe or food is classified as a “good” source when it contains at least 10% of the Daily Value (or standard daily recommended intake) and is classified as an “excellent” source when it contains at least 20% of the Daily Value. For example, an 8 oz. glass of cow’s milk provides 30% of the Daily Value of calcium, therefore milk is considered an “excellent” source of calcium. This means than an 8 oz. glass of milk will give them 30% of the calcium their body needs that day.

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Now let’s compare the plant-based milks to cow’s milk to see how they compare nutritionally.

Comparison of other “milks” to Cow’s Milk

Soy Milk (Silk Original Soy Milk)

 

 

 Pros:

• Good source of lean protein

• Excellent source of calcium (if you get fortified versions)

• Excellent source of vitamin B12

• Excellent source of phosphorus (~25% of DV)

• Good source of potassium (~10% of DV)

• Excellent source of Riboflavin (~30% of DV)

• Good source of Vitamin A

• In a diet low in saturated fat and cholesterol, 25 grams of soy protein per day may reduce the risk of heart disease.

 Downsides:

• Contains added sugars (you can look for varieties with no added sugars)

• Lower in Vitamin D

• Higher price per serving

Bottom Line Dietitian Takeaway:  Overall, if you can’t have or don’t want to drink cow’s milk, soy milk is the next best option because it has a nutritional profile most similar to cow’s milk. This means you are going to get most of the same nutritional benefits as cow’s milk when drinking soy milk. 

Make sure to choose “fortified” versions to make sure you get similar levels of the important vitamins/minerals like calcium, potassium, riboflavin, and vitamin B12.

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Oat Milk (Quaker Oat Beverage, unsweetened)

 

 

 Pros:

• Excellent source of calcium (if you get fortified versions)

• Good source of Vitamin A

• Excellent source of Vitamin D

• 4 g Fiber per serving

• No added sugar

• Three grams of oat soluble fiber from oat bran daily, as part of a diet low in saturated fat and cholesterol, may reduce this risk of heart disease.

• Great reviews of great flavor and more “creaminess” compared to other non-dairy milks.

 Downsides:

• Low in protein

• Higher price per serving

• No Vitamin B12, riboflavin, phosphorus, or potassium listed

Bottom Line Dietitian Takeaway: Oat milk (or this version anyway) is lower in protein and does not contain all the vitamins and minerals that cow’s milk does.  It is also pricier.  If you choose to use oat milk over cow’s milk, make sure to get the nutrients and protein missing from other foods.

Make sure to choose “fortified” and “unsweetened” versions to make sure you get similar levels of the important vitamins/minerals like calcium and Vitamin D without the added sugar.

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Almond Milk (Silk Original Almond Milk)

 

 

Pros:

• Excellent source of calcium (if you get fortified versions)

• Good source of Vitamin A

• Excellent source of Vitamin D

Downsides:

• Low in protein

• Higher price per serving

• Contains ~7 g added sugar

• No Vitamin B12, riboflavin, phosphorus, or potassium levels listed 

Bottom Line Dietitian Takeaway: Almond milk is lower in protein and does not contain all the vitamins and minerals that cow’s milk does.  It is also pricier.  If you choose to use almond milk over cow’s milk, make sure to get the nutrients and protein missing in almond milk from other foods.

Make sure to choose “fortified” and “unsweetened” versions to make sure you get similar levels of the important vitamins/minerals like calcium and Vitamin D without the added sugar. 

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Rice Milk (Rice Dream Enriched Original Rice Milk)

 

 

Pros:

• Excellent source of calcium (if you get fortified versions)

• Good source of Vitamin A

• Excellent source of Vitamin D

• No added sugar

Downsides:

• Low in protein

• Higher price per serving

• No riboflavin, phosphorus, or potassium levels listed

Bottom Line Dietitian Takeaway: Rice milk is lower in protein and does not contain all the vitamins and minerals that cow’s milk does.  It is also pricier.  If you choose to use rice milk over cow’s milk, make sure to get the nutrients and protein missing in rice milk from other foods.

Make sure to choose “fortified” and “unsweetened” versions to make sure you get similar levels of the important vitamins/minerals like calcium and Vitamin D without the added sugar.

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Coconut Milk (Silk Original Coconut Milk)

 

 

Pros:

• Excellent source of calcium (if you get fortified versions)

• Excellent source of Vitamin A

• Good source of Vitamin D

Downsides:

• Low in protein

• High in saturated fat

• Contains 5 g added sugars

• Higher price per serving

• Low in potassium

• No riboflavin or phosphorus levels listed

Bottom Line Dietitian Takeaway: Coconut milk is lower in protein and does not contain all the vitamins and minerals that cow’s milk does.  It is also high in saturated (unhealthy) fat, contains added sugars, and is pricier.  If you choose to use coconut milk over cow’s milk, make sure to get the nutrients and protein missing in coconut milk from other foods and watch your daily saturated fat intake.

Make sure to choose “fortified” and “unsweetened” versions to make sure you get similar levels of the important vitamins/minerals like calcium and Vitamin D without the added sugar.

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Be sure to check out these other milk related articles:

• Should You Be Drinking Raw Milk?

• Can Kids Drink Too Much Milk?

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Sources:

1. Wright KC. The Coup in the Dairy Aisle. Today’s Dietitian. 2018;20(9):28. https://www.todaysdietitian.com/newarchives/0918p28.shtml.

2. Midwest Dairy. Milk Alternatives. https://www.midwestdairy.com/nutrition-and-health/milk-alternatives/.