11 Healthy Milks You Should Try: A Dietitian’s Ranking

Introduction
Milk is a staple in many diets worldwide, providing essential nutrients like calcium, vitamin D, and protein. However, with the rise of plant-based diets and lactose intolerance, a wide variety of milk alternatives have emerged on the market. These alternatives range from traditional cow’s milk to options made from nuts, seeds, and grains. With so many choices available, it can be challenging to determine which milk is the healthiest for you. This article ranks the 11 healthiest types of milk based on their nutritional content, health benefits, and potential drawbacks.

1. Cow’s Milk (Organic, Grass-Fed)
Nutritional Highlights:

• Protein: 8 grams per cup
• Calcium: 300 mg per cup (about 30% of the daily value)
• Fat: 8 grams per cup (whole milk), 5 grams (2% milk), 2.5 grams (1% milk), 0 grams (skim milk)
• Vitamins: High in vitamin D, vitamin B12, and riboflavin

Health Benefits: Organic, grass-fed cow’s milk is one of the most nutrient-dense options available. It’s a complete protein source, providing all the essential amino acids your body needs. Grass-fed cows produce milk higher in omega-3 fatty acids and conjugated linoleic acid (CLA), which are beneficial for heart health. Additionally, cow’s milk is naturally rich in calcium and fortified with vitamin D, supporting bone health.

Drawbacks: Some individuals are lactose intolerant or allergic to cow’s milk protein. It also contains saturated fat, which may be a concern for those managing cholesterol levels.

2. Soy Milk
Nutritional Highlights:

• Protein: 7 grams per cup
• Calcium: 300 mg per cup (fortified)
• Fat: 4 grams per cup
• Vitamins: Often fortified with vitamins A, D, and B12

Health Benefits: Soy milk is a popular plant-based alternative that closely resembles cow’s milk in protein content. It’s made from soybeans, which contain phytoestrogens, compounds that may have health benefits such as reducing the risk of heart disease and supporting bone health. Soy milk is often fortified with calcium and vitamin D, making it a good choice for those looking to support bone health.

Drawbacks: Some people may be allergic to soy, and there is ongoing debate about the potential effects of phytoestrogens on hormone levels.

3. Almond Milk
Nutritional Highlights:

• Protein: 1 gram per cup
• Calcium: 450 mg per cup (fortified)
• Fat: 2.5 grams per cup
• Vitamins: Often fortified with vitamins A, D, and E

Health Benefits: Almond milk is low in calories and fat, making it a popular choice for those managing their weight. It’s also a good source of vitamin E, an antioxidant that supports skin health. Many brands fortify almond milk with calcium and vitamin D, making it a nutritious alternative to cow’s milk.

Drawbacks: Almond milk is low in protein compared to cow’s milk and soy milk, so it may not be the best choice for those looking to increase their protein intake.

4. Oat Milk
Nutritional Highlights:

• Protein: 3 grams per cup
• Calcium: 350 mg per cup (fortified)
• Fat: 2.5 grams per cup
• Vitamins: Often fortified with vitamins A, D, and B12

Health Benefits: Oat milk is a popular dairy-free alternative that’s naturally sweet and creamy. It’s high in fiber, particularly beta-glucan, which can help lower cholesterol levels. Oat milk is also typically fortified with calcium and vitamin D, supporting bone health. It’s a good choice for those with nut allergies who are looking for a plant-based milk.

Drawbacks: Oat milk is higher in carbohydrates than other milk alternatives, which may be a consideration for those managing blood sugar levels.

5. Hemp Milk
Nutritional Highlights:

• Protein: 3 grams per cup
• Calcium: 300 mg per cup (fortified)
• Fat: 7 grams per cup (mostly unsaturated fats)
• Vitamins: Often fortified with vitamins A, D, and B12

Health Benefits: Hemp milk is made from hemp seeds and is rich in omega-3 and omega-6 fatty acids, which are beneficial for heart health. It’s also a good source of plant-based protein and is often fortified with calcium and vitamin D. Hemp milk is free from common allergens like soy, nuts, and gluten, making it a suitable option for those with food sensitivities.

Drawbacks: Hemp milk has a distinctive, earthy flavor that may not appeal to everyone. It’s also lower in protein than cow’s milk and soy milk.

6. Coconut Milk
Nutritional Highlights:

• Protein: Less than 1 gram per cup
• Calcium: 450 mg per cup (fortified)
• Fat: 5 grams per cup (mostly saturated fat)
• Vitamins: Often fortified with vitamins A, D, and B12

Health Benefits: Coconut milk is rich in medium-chain triglycerides (MCTs), a type of fat that is easily absorbed and used by the body for energy. It’s naturally lactose-free and has a creamy texture, making it a good option for cooking and baking. Coconut milk is also often fortified with calcium and vitamin D.

Drawbacks: Coconut milk is low in protein and high in saturated fat, which may not be suitable for those managing heart health or looking to increase their protein intake.

7. Pea Milk
Nutritional Highlights:

• Protein: 8 grams per cup
• Calcium: 450 mg per cup (fortified)
• Fat: 4.5 grams per cup
• Vitamins: Often fortified with vitamins A, D, and B12

Health Benefits: Pea milk, made from yellow split peas, is a relatively new milk alternative that’s high in protein and low in carbohydrates. It’s also rich in omega-3 fatty acids, calcium, and vitamin D, making it a nutritious choice for those looking to support muscle and bone health. Pea milk is also free from common allergens like soy, nuts, and gluten.

Drawbacks: Pea milk has a thicker texture and a slightly earthy taste, which may not be appealing to everyone.

8. Rice Milk
Nutritional Highlights:

• Protein: Less than 1 gram per cup
• Calcium: 300 mg per cup (fortified)
• Fat: 2 grams per cup
• Vitamins: Often fortified with vitamins A, D, and B12

Health Benefits: Rice milk is one of the most hypoallergenic milk alternatives, making it a suitable choice for those with multiple food allergies. It’s naturally sweet and light in texture, and it’s often fortified with calcium and vitamins. Rice milk is also a good option for those with lactose intolerance or those looking for a low-fat milk alternative.

Drawbacks: Rice milk is low in protein and can be higher in carbohydrates and sugar compared to other milk alternatives. It may not be the best choice for those looking to manage blood sugar levels or increase protein intake.

9. Cashew Milk
Nutritional Highlights:

• Protein: 1 gram per cup
• Calcium: 300 mg per cup (fortified)
• Fat: 3.5 grams per cup
• Vitamins: Often fortified with vitamins A, D, and E

Health Benefits: Cashew milk is creamy and rich, with a slightly sweet flavor. It’s lower in calories than cow’s milk and is often fortified with calcium and vitamin D. Cashew milk is also a good source of vitamin E, an antioxidant that supports skin health.

Drawbacks: Cashew milk is low in protein, so it may not be the best option for those looking to boost their protein intake.

10. Macadamia Milk
Nutritional Highlights:

• Protein: 1 gram per cup
• Calcium: 300 mg per cup (fortified)
• Fat: 5 grams per cup (mostly monounsaturated fats)
• Vitamins: Often fortified with vitamins A, D, and B12

Health Benefits: Macadamia milk is rich in heart-healthy monounsaturated fats, similar to those found in olive oil. It’s creamy and low in carbohydrates, making it a good choice for those following a low-carb or ketogenic diet. Macadamia milk is also often fortified with calcium and vitamin D.

Drawbacks: Like other nut-based milks, macadamia milk is low in protein. It also tends to be more expensive than other milk alternatives.

11. Flax Milk
Nutritional Highlights:

• Protein: 0 grams per cup
• Calcium: 300 mg per cup (fortified)
• Fat: 2.5 grams per cup
• Vitamins: Often fortified with vitamins A, D, and B12

Health Benefits: Flax milk is made from cold-pressed flaxseed oil and is rich in omega-3 fatty acids, which support heart health. It’s a good option for those with nut or soy allergies and is often fortified with calcium and vitamin D. Flax milk is also low in calories and carbohydrates, making it suitable for those managing their weight.

Drawbacks: Flax milk is low in protein and has a thinner texture, which may not be as satisfying as other milk alternatives.

Conclusion
Choosing the healthiest milk depends on your individual nutritional needs, dietary preferences, and potential allergies. Whether you prefer the protein-packed benefits of cow’s milk, the heart-healthy fats in almond and macadamia milk, or the plant-based protein of soy and pea milk, there’s a milk option that can support your health goals. Remember to consider factors like protein content, fat composition, and fortification with essential vitamins and minerals when selecting the best milk for you.