Determining the healthiest plant-based milk isn’t straightforward because it depends on your specific health goals. While traditional cow’s milk sets a high nutritional bar, each plant-based alternative brings unique benefits that might make it the “healthiest” choice for your needs.
With 41% of US households now choosing plant-based alternatives, understanding these differences is crucial. Here’s your science-backed guide to choosing the best plant-based milk for your health goals.
A2 | Soy | Hemp | Oat | Almond | Pea | Coconut | Cashew | Rice | Cow’s Milk | Common Myths Debunked | Takeaway
Comparing 10 Different Milk Options
A note on taste expectations: Despite being called “milk,” plant-based alternatives have their own distinct flavors and textures. Keep an open mind and approach each option as its own unique beverage instead of expecting it to taste like dairy milk.
1. A2 Milk
A gentler dairy option
Best for: Easier digestion of dairy
A2 Milk Provides:
- Same protein content as regular milk (8g)
- May be easier to digest than conventional dairy
- Complete amino acid profile
- Natural calcium and vitamins
- No fortification needed
Concerns:
- Still contains lactose
- Higher price point than regular milk
- Limited availability
- Saturated fat content
- Not suitable for dairy allergies
Taste & Texture:
- Cooking: Works exactly like regular milk
- Flavor: Identical to conventional milk
- Mouthfeel: Creamy and full
- Hot drinks: Excellent for coffee and tea
- Cold uses: Perfect for cereal and drinking
2. Soy Milk
The closest plant-based match to dairy
Best for: Protein & overall nutrition
Soy Milk Provides:
- Nearly as much protein as cow’s milk (7-8g)
- Heart-healthy isoflavones
- Complete amino acid profile
- Good calcium absorption when fortified
- Contains omega-3 fatty acids
Concerns:
- Common allergen
- Some brands use GMO soybeans
- Added sugars in flavored versions
- Can have a beany aftertaste
- Some find it causes bloating
Taste & Texture:
- Cooking: Performs like dairy milk in recipes
- Flavor: Distinctly nutty with a subtle bean-like finish. It reminds me of tres leches cake or Lucky Charms cereal.
- Mouthfeel: Creamy and full-bodied
- Hot drinks: Steams well, rarely separates
- Cold uses: Smooth in cereal and refreshing alone
3. Hemp Milk
A nutritional powerhouse
Best for: Essential fatty acids
Hemp Milk Provides:
- Complete protein profile
- Optimal omega-3 to omega-6 ratio
- Naturally occurring iron and zinc
- No common allergens
- Good source of magnesium
Concerns:
- Lower protein than cow’s or soy milk
- Higher price point
- Limited availability
- Not always fortified
- Can separate in hot beverages
Taste & Texture:
- Cooking: Better for savory dishes than baking
- Flavor: Nutty and earthy
- Mouthfeel: Creamy with slight graininess
- Hot drinks: May separate, needs stirring
- Cold uses: Smoothies and cereal
4. Oat Milk
The barista’s choice
Best for: Heart health & coffee drinks
Oat Milk Provides:
- Beta-glucans support heart health
- Good fiber content (2-4g per cup)
- Naturally contains B vitamins
- Iron and zinc content
- Supports healthy cholesterol levels
- Make your own
Concerns:
- Higher in calories than other alternatives
- High carbohydrate content
- May contain gluten. (Read more about reducing gluten sensitivites by improving your gut microbiome health.)
- Often includes added oils
- Lower protein than cow’s or soy milk
Taste & Texture:
- Cooking: Good for baking, similar to whole milk
- Flavor: Naturally sweet with subtle grain notes
- Mouthfeel: Creamy and full-bodied
- Hot drinks: Excellent for coffee, froths well
- Cold uses: Great in smoothies and cereal
5. Almond Milk
The lightest option
Best for: Low-calorie diets
Almond Milk Provides:
- Low in calories (30-40 per cup unsweetened)
- High in vitamin E
- Good source of calcium when fortified
- Low in carbs
- Contains healthy fats
Concerns:
- Very low protein content (1g per cup)
- Less creamy than other options
- Often heavily processed
- Common nut allergen (For nut allergy sufferers, make sure to read our top picks for nut-free protein bars.)
- Many brands contain additives
Taste & Texture:
- Cooking: Good for smoothies and light baking
- Flavor: Light and nutty
- Mouthfeel: Thin to medium body
- Hot drinks: Can separate in coffee
- Cold uses: Refreshing and light
6. Pea Milk
The emerging protein star
Best for: High protein & iron intake
Pea Milk Provides:
- High protein content (8g per cup)
- Iron-rich formula
- Low in saturated fat
- Good source of potassium
- Often fortified with vitamins
Concerns:
- Can have chalky aftertaste
- Limited availability
- Often contains added oils
- More expensive than some options
- May contain added sugars
Taste & Texture:
- Cooking: Works well in most recipes
- Flavor: Neutral with slight vegetal notes
- Mouthfeel: Creamy and smooth
- Hot drinks: Holds up well in coffee
- Cold uses: Good in smoothies and cereal
7. Coconut Milk
The versatile tropical option
Best for: Keto diets & cooking
Coconut Milk Provides:
- Contains medium-chain triglycerides (MCTs), which can help reduce cholesterol and blood sugar
- Natural electrolytes
- Antimicrobial properties
- Good source of iron
- Supports immune function
Concerns:
- High in saturated fat
- Low protein content
- Higher in calories
- Can overpower other flavors
- May cause digestive issues for some
Taste & Texture:
- Cooking: Perfect for curries and baking
- Flavor: Distinctly coconut, naturally sweet
- Mouthfeel: Rich and creamy
- Hot drinks: Good in coffee and tea
- Cold uses: Excellent in smoothies
8. Cashew Milk
The smooth operator
Best for: Creamy texture & low calories
Cashew Milk Provides:
- Heart-healthy fats
- Good source of copper (which helps with red blood and nerve cells) and magnesium
- Antioxidant content
- Low in calories when unsweetened
- Supports immune function
Concerns:
- Low protein content
- Often contains additives
- Common allergen (nuts)
- Limited calcium unless fortified
- Can be expensive
Taste & Texture:
- Cooking: Excellent for creamy sauces
- Flavor: Mild and buttery
- Mouthfeel: Naturally creamy
- Hot drinks: Blends well in coffee
- Cold uses: Smooth in cereals
9. Rice Milk
The most hypoallergenic choice
Best for: Allergy sensitivities
Rice Milk Provides:
- Least likely to cause allergies
- Naturally sweet taste
- Easy to digest
- Low in fat
- Good source of B vitamins
Concerns:
- Very low protein content
- High glycemic index
- Often fortified with additives
- Can be high in carbohydrates
- Thinner than other milk alternatives
Taste & Texture:
- Cooking: Best for light cooking and baking
- Flavor: Mild and sweet
- Mouthfeel: Thin and watery
- Hot drinks: May be too thin for coffee
- Cold uses: Horchata! If you haven’t tried this cinnamon-sweet Mexican beverage, ask about it the next chance you get
10. Traditional Cow’s Milk
Our nutritional benchmark for comparison
Best for: Overall nutrition & protein
Cow’s Milk Provides:
- 8 grams of complete protein per cup
- Naturally occurring calcium with high bioavailability
- Essential vitamins B12 and D
- Complete amino acid profile
- Rich in potassium and iodine, which is great for thyroid health
Concerns:
- Lactose intolerance affects many people
- Saturated fat content may concern some
- Potential hormones in conventional varieties
- Some people report digestive discomfort
- May trigger dairy allergies
Taste & Texture:
- Cooking: Gold standard for baking and cooking
- Flavor: Rich and naturally sweet
- Mouthfeel: Creamy and smooth
- Hot drinks: Performs excellently, great for frothing
- Cold uses: Refreshing and satisfying
Common Health Myths Debunked
Myth: Plant Milk Lacks Calcium
Truth: Many plant milks are fortified with calcium, often containing as much or more calcium than dairy milk. Always check the nutrition label to be sure.
Myth: Soy Affects Hormones
Truth: It’s a common concern because soy contains phytoestrogens, which are plant compounds that mimic estrogen. However, extensive research shows that moderate soy consumption is generally safe and does not have significant hormonal effects for most people. These phytoestrogens are much weaker than human estrogen and do not alter estrogen levels dramatically.
Myth: All Plant Milks Are Equally Nutritious
Truth: Nutrient levels vary among plant milks. For example, almond milk might have more vitamin E, while soy milk often has more protein. Check labels to find what meets your needs.
Myth: Soy milk increases cancer risk
Truth: Research does not support the claim that soy milk increases cancer risk. In fact, some studies suggest that soy may lower the risk of certain cancers.
Myth: Plant milk is always healthier than dairy
Truth: Not necessarily. Plant milks vary in nutrient content, and some might have added sugars or less protein than dairy milk. It depends on your dietary needs and the specific product.
Making Your Choice
The best milk for you might not be the best for someone else, and that’s perfectly fine. Your choice might even vary depending on how you plan to use it – maybe almond milk for smoothies, oat milk for coffee, and cow’s milk for cooking.
Consider trying several options to find what works best for you. Many people keep more than one type at home for different uses. The most important thing is finding an option that fits your nutritional needs and tastes good to you.
Share Your Experiences
- What’s your go-to plant-based milk, and how do you use it differently from dairy milk?
- Did switching to plant-based milk improve your health or solve any dietary issues?
- Which plant-based milk alternative surprised you the most – either better or worse than you expected?
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