Meet the Milks: Dairy and Plant-Based Choices

Cow’s Milk:

Milk from cows

• High in protein (helps build muscles)
• Good source of calcium (helps build strong bones and teeth)
• Usually fortified with vitamin D (helps your body use calcium)
• Has vitamin B12 (helps keep nerves and blood healthy)

• Comes in whole, 2%, 1%, and skim (fat-free)
• Whole milk has the most fat and calories
• Lower-fat milk has less fat but the same protein and calcium as whole or 2% milk

• Families who want a natural source of protein and calcium
• Growing children (whole milk is often recommended for children ages 1-2 unless told otherwise by a healthcare provider)

Soy Milk:

Milk made from soybeans

• High in protein (similar to cow’s milk)
• Often has added calcium and vitamin D
• Contains heart-healthy fats
• Naturally lactose-free

• Most similar to cow’s milk in protein content

• People who cannot digest lactose (milk sugar)
• People who avoid animal products
• Families who want a plant milk with protein similar to cow’s milk

Almond Milk:

Milk made from ground almonds and water

• Low in calories (if unsweetened)
• Often has added calcium and vitamin D
• Lactose-free

• Very low in protein
• Sweetened types can have added sugar

• People looking for a low-calorie milk
• People who avoid dairy
• Those who like a light, nutty taste

Oat Milk:

Milk made from oats and water

• May contain some fiber (depending on the brand), which can support heart and digestion health
• Often has added calcium and vitamin D
• Lactose-free

• Moderate amount of protein (less than cow or soy milk)
• Some types may have added sugar

• People who want a creamy plant milk
• Those who cannot have dairy or nuts
• People who like it in coffee or cereal

Coconut Milk:

A drink made from coconut and water (not the thick canned kind used in cooking)

• Lactose-free
• Low in calories (if unsweetened)

• Very low in protein
• May be low in vitamins unless fortified
• Some types have added sugar
• Some types may contain saturated fat

• People with dairy or nut allergies
• Those who enjoy the coconut flavor

Hemp Milk:

Made from hemp seeds and water

• Has healthy fats, including omega-3 fats (good for heart health)
• Naturally lactose-free
• Often has added calcium and vitamin D
• Contains a small amount of protein

• Hemp seeds come from the hemp plant. Hemp milk does not contain THC. It will not cause a “high.”
• Has less protein than cow’s milk or soy milk
• Some types have added sugar – choose unsweetened when possible
• May cost more than other plant milks

• People who avoid dairy or have nut or soy allergies
• People who want a milk with healthy fats
• People who follow a plant-based diet

Rice Milk:

Made from milled rice and water

• Naturally lactose-free
• Usually free from soy and nuts
• Often has added calcium and vitamin D

• Very low in protein
• Higher in carbohydrates (which can act like sugars in the body)
• May raise blood sugar faster than other milks
• Not usually recommended as the main milk for young children unless advised by a healthcare provider

• People who have dairy, soy, or nut allergies
• People who want a mild, slightly sweet taste
• People who need a simple option with few common allergens