The milk section of the supermarket is flooded with many “milk” options, including both dairy and plant-based beverages. You could spend hours reading all the labels and trying to decipher the healthiest choice.
The nutritional value of different types of milk is back in the spotlight after the updated U.S. dietary guidelines were released earlier in January with a new emphasis on full-fat dairy. Previously, the guidelines, which may impact school lunch programs, recommended low- or non-fat milk and yogurt as the healthiest dairy sources. Many nutrition experts have disagreed with this change due to a lack of sufficient data.
No matter the kind of milk you drink, it is a staple in the American diet, and choosing the right type can can help you hit your nutritional needs. To help you navigate the dairy aisle, we’ve rounded up the healthiest milk options, including our top two picks and a few other noteworthy, nutritious options.
What Is the Healthiest Milk?
It’s hard to pick just one for the top spot, so here are two options that include dairy and non-dairy. Both choices are nutritious, accessible and suitable for many different diets.
Cow’s Milk
The word “milk” is synonymous with dairy, so it’s no surprise that cow’s milk tops the list in terms of nutrition. One 8-ounce glass of milk has 8 grams of protein, as well as 13 other essential vitamins and minerals. That’s why the U.S. Department of Agriculture (USDA) recommends all adults get 3 servings of dairy daily.
Cow’s milk has both calcium and vitamin D, two nutrients that work together to support bone health. It also contains B vitamins, vitamin A and potassium, nutrients that contribute to metabolism, energy, eyesight and blood pressure.
There are several varieties of cow’s milk, including skim, 1%, 2% and whole. All types have the same amount of protein, but the fat and calories differ among varieties. Here are the nutrition breakdowns for 1 cup of milk (8 ounces):
Skim: 80 calories; 8 grams of protein; no fat1%: 100 calories; 8 grams of protein; 2 grams of fat2%: 120 calories; 8 grams of protein; 5 grams of fatWhole milk: 150 calories; 8 grams of protein; 8 grams of fat
Cow’s milk contains a simple sugar called lactose. According to the National Institutes of Health, 36% of people in the United States have a problem digesting lactose. For these people, drinking milk may cause bloating, diarrhea or gas, so non-dairy milk may be a better option.
Soy Milk
Soy milk is one of the healthiest non-dairy milks. It stacks up to cow’s milk in the protein department, with 8 grams of protein per 8-ounces. Many brands fortify soy milk with calcium and vitamin D, but be sure to shake it well before drinking since these nutrients can settle on the bottom of the container.
Soy is a solid substitute for those with nut or dairy allergies, but some people suffer from soy allergies, too. It has a neutral taste, making it ideal for mixing with cereals, smoothies or oatmeal or using in baked goods.
Is Whole Milk Healthier Than Low- and Non-Fat Milk?
Whole milk and lower-fat milk have high-quality protein along with key nutrients, like calcium, potassium, vitamin B12, iodine and vitamin D. The main difference is that whole milk contains more calories and saturated fat. One cup of whole milk has about 5 grams of saturated fat (about 25% daily value), whereas a cup of 1% milk has 1 gram of saturated fat (5% DV).
One potential advantage of whole milk is satiety. Because it contains fat, whole milk tends to be more filling and satisfying than skim or low-fat milk, which may help some people feel fuller for longer. Some research has shown that full-fat milk may decrease the risk of obesity, possibly for this reason.
The fat in whole milk also supports the absorption of fat-soluble vitamins like A and D. In recent years, research has also challenged the idea that full-fat dairy automatically increases heart disease risk. Several observational studies suggest that consuming whole-fat dairy is not associated with worse cardiovascular outcomes and may even be linked to a lower risk of Type 2 diabetes, though more research is needed.
That said, whole milk isn’t a better choice for everyone. Because it contains more saturated fat, it can contribute to higher “bad” LDL cholesterol levels in some people, particularly if consumed frequently or alongside other saturated fat–rich foods. For people with high cholesterol, who need to watch calorie intake, or who drink multiple glasses of milk per day, lower-fat milk may be a better option.
Ultimately, whole milk doesn’t need to be avoided by most healthy adults. It can fit into a balanced diet when consumed in moderation. Rather than focusing on the fat content of milk in isolation, it’s more helpful to look at overall eating patterns, especially total saturated fat intake in a day, and choose the milk that best aligns with individual health goals and preferences.
Other Healthy MilksPea Milk
Many milk alternatives containing nuts present issues for individuals with both a dairy intolerance and a nut allergy. Enter pea milk. It’s surprisingly creamy, but the unflavored version has a faint pea-like taste that may be difficult for traditional milk lovers to swallow.
That said, pea milk has similar nutrition stats as soy milk, with 8 grams of protein per 8 ounces. Most brands are fortified with calcium, potassium, vitamin A and vitamin D. Some varieties even contain almost half of your daily calcium needs, but every brand is different, so read the label.
Almond Milk
This nut-based milk is low in calories (40 calories per cup) and has a slightly nutty and sweet taste. Almond milk combines almonds and water, so it has a thinner consistency than most milks. It also has virtually no protein, but it’s usually fortified with vitamin D and calcium.
Some almond milk has added sugar, so look for the unsweetened versions. You may even find unsweetened versions of vanilla and chocolate almond milk.
Hemp Milk
Derived from hemp seeds rich in plant-based omega-3 fatty acid called alpha-linolenic acid (ALA), this milk is beneficial for reducing risk of heart disease and inflammation. Hemp milk is higher in fat content than other milk alternatives, but it makes up for it with a hefty dose of calcium.
It’s low in protein, with 2 grams per 8 ounces, and has about 45 calories per cup. Hemp milk has a grassy or earthy flavor, so it’s definitely an acquired taste.
What About Oat Milk?
Although every brand is different, on average, an 8-ounce glass of unsweetened oat milk has 120 calories, 5grams of fat, 3 grams of protein, 16 grams of carbohydrates, 1 gram of fiber and 350 milligrams of calcium. Compared to other plant milks, like almond milk, it’s higher in calories and carbohydrates. Compared to whole cow’s milk, it has about 30 fewer calories, and less protein and fat.
But it’s much creamier than many other plant-based milks, and it has a neutral flavor. All in all, it’s higher in calories than many other milks and only offers a little bit of fiber and calcium. If you like oat milk for the taste, go for it, but it’s certainly not the healthiest milk around.
