The plant-based milk market has exploded in recent years, offering options from almonds to oats to even peas. As veganism, vegetarianism, and lactose intolerance become more common, consumers face a growing number of choices. But which milk truly stands out in terms of health benefits? We’ve broken down the key differences between oat, almond, and cow’s milk, consulting experts to provide a clear guide.
Understanding the Milks: Production and Nutrition
Each milk is produced differently, impacting its nutritional profile.
Oat Milk: Made by soaking and blending oats with water, commercial brands often add sugar, salt, vitamins, or thickeners to enhance flavor and texture. A cup typically contains 90-120 calories, 2-4 grams of protein, and 300-350 milligrams of calcium (though some unfortified versions may have as little as 10mg).
Almond Milk: Similar to oat milk, it’s made by blending almonds with water and often includes added sugar, vitamins, and stabilizers. It’s notably water-intensive to produce, especially in drought-prone areas like California, where 80% of the world’s almonds are grown. A cup provides 30-60 calories, 1 gram of protein, and 300-450 milligrams of calcium (or just 7mg if unfortified).
Cow’s Milk: Derived from dairy cows, it’s commonly pasteurized to ensure safety and shelf life. Available in whole, 2%, 1%, skim, lactose-free, and protein-type (A2) varieties, a cup of whole milk delivers 150 calories, 8 grams of protein, and 275-300 milligrams of calcium.
Expert Insights: What Dietitians Say
Experts weigh in on the benefits and drawbacks of each milk, highlighting that the “best” choice depends on individual needs.
Isabel Garza, RD, emphasizes that cow’s milk remains the most nutrient-dense option, providing complete protein, calcium, vitamin B12, and fat-soluble vitamins essential for bone health and satiety. She recommends A2 or lactose-free milk for those with intolerance. However, she cautions that oat milk’s higher glycemic impact can cause blood sugar spikes, particularly when paired with caffeine. Almond milk, while hypoallergenic, offers minimal nutrition unless heavily fortified.
Rhyan Geiger, RDN, presents a contrasting view, noting that oat milk may lower cholesterol and reduce the risk of kidney stones compared to cow’s and almond milk. She suggests fortified almond milk as a calcium source but points out its low protein content. Geiger ultimately recommends soy or pea milk as staples for plant-based diets due to their higher protein levels (around 7-8 grams per cup).
Amelia Winslow, MS, MPH, echoes the consensus that cow’s milk excels in protein and calcium, but acknowledges that plant-based milks vary significantly in nutrition based on brand and fortification. She highlights oat milk’s beta-glucans for cholesterol reduction and almond milk’s low calorie count. Winslow emphasizes choosing organic options where possible to support sustainable farming practices.
The Bottom Line
Ultimately, the best milk depends on individual health goals and preferences. Cow’s milk provides the most comprehensive nutrient profile, while oat milk may offer heart health benefits. Almond milk is a low-calorie alternative but lacks substantial protein. Choosing an unsweetened, minimally processed option is key, regardless of your preference.
No single milk is universally superior; the ideal choice aligns with your digestion, metabolic health, and nutritional needs rather than fleeting food trends.
