Can vegans have milk in them? A nutritional breakdown

November 11, 2025 •

4 min read

As a core principle of veganism is the avoidance of all animal products, dairy milk from cows, goats, or other animals is not consumed by those following this lifestyle. Many people wonder, however, if and how vegans still include a milk-like product in their diet and can vegans have milk in them from other sources.

Quick Summary

This article explains why traditional milk is not vegan and details the vast array of plant-based milk alternatives available. It offers a nutritional comparison of popular options and guidance on choosing the best products for your needs.

Key Points

No Dairy Milk: Vegans do not consume milk from cows or other animals due to ethical, environmental, and health concerns.
Plenty of Alternatives: A wide variety of plant-based milks like soy, oat, almond, and pea are available to replace dairy.
Nutrient Fortification: To ensure proper nutrition, fortified plant-based milks are recommended for crucial nutrients like calcium and Vitamin B12.
Best for Baking and Coffee: Soy milk works well for baking, while barista-style oat milk is excellent for frothing in coffee.
Read Labels Carefully: Always check the nutritional information for added sugars, vitamins, and potential additives when choosing a store-bought plant milk.
Make Your Own: Plant-based milk can easily be made at home by blending nuts, seeds, or grains with water.

Understanding Veganism and Dairy

Veganism is a lifestyle and diet that excludes all products derived from animals, including meat, fish, eggs, and dairy. The core reasons for this choice are typically ethical, environmental, and health-based. From an ethical standpoint, vegans believe that animals should not be exploited for human consumption. This includes the dairy industry, which involves keeping animals in constant cycles of pregnancy to produce milk, separating mothers from their calves, and eventually sending them to slaughter. Environmentally, animal agriculture, particularly dairy farming, is a significant contributor to greenhouse gas emissions and requires immense amounts of land and water. Health-wise, some people experience digestive issues from dairy (lactose intolerance affects a large portion of the global population), and dairy consumption has been linked to other health concerns like high cholesterol and saturated fat intake.

The Rise of Plant-Based Milks

Because of these factors, the market for plant-based alternatives has exploded, with many options now readily available in supermarkets. These milks are made from plants like grains, nuts, seeds, and legumes. They are often fortified with essential nutrients to rival the nutritional profile of cow's milk.

Popular Plant-Based Milk Alternatives

Choosing a plant-based milk depends on your taste preferences, nutritional needs, and intended use. Here are some of the most common varieties:

Soy Milk: One of the oldest and most nutritionally similar alternatives to dairy milk, especially in protein content. It has a creamy texture and is excellent for baking and savory dishes.
Oat Milk: Known for its creamy texture and mild, slightly sweet flavor, oat milk is a favorite for coffee and lattes because it froths well. It is naturally higher in carbohydrates than other options but typically lower in fat and protein.
Almond Milk: A widely available option that is generally lower in calories and fat, though often lower in protein. Its mild, nutty flavor makes it a versatile choice for cereal, smoothies, and some baking.
Coconut Milk (Cartoned): Unlike the thicker, canned version used for cooking, this beverage is thinner and has a distinct coconut flavor. It is often lower in protein and calcium but can be a good choice for those with nut or soy allergies.
Pea Milk: A newer alternative, pea milk uses protein from yellow split peas. It offers a high protein content comparable to cow's milk and a creamy texture, making it a strong contender for those seeking a protein boost.
Cashew Milk: Known for its rich and creamy consistency, cashew milk is a great base for creamy sauces, desserts, and smoothies. Unsweetened versions are very versatile.

Nutritional Considerations for a Vegan Diet

For vegans, it is crucial to ensure a balanced intake of nutrients often associated with dairy, such as calcium, vitamin D, and B12. Fortified plant-based milks can be a primary source for many of these, but a varied diet is also key.

Key Vegan Sources for Essential Nutrients

Calcium: Fortified soy, oat, and almond milks; calcium-set tofu; leafy greens like kale and broccoli; tahini; and sesame seeds.
Vitamin D: Fortified milks and cereals, direct sunlight exposure, and supplements.
Vitamin B12: As B12 is not naturally present in plant foods, it must be obtained from fortified products (milks, cereals, nutritional yeast) or via a supplement. This is particularly important for vegans to monitor.

Making Your Own Plant-Based Milk

For those who prefer to control ingredients and avoid additives, making milk at home is a simple process. The basic method involves soaking the plant base (e.g., nuts, seeds, oats), blending with water, and then straining. You can adjust the water-to-base ratio for your desired creaminess and add natural sweeteners like dates or a pinch of salt for flavor. Homemade milk is fresh, but it lacks the fortification of commercial versions, so be mindful of your overall nutrient intake.

Choosing the Best Plant-Based Milk

When selecting a store-bought plant milk, always read the nutrition label. Look for unsweetened varieties to minimize added sugars and check for fortification, especially with calcium and vitamin B12. It is also wise to be aware of certain additives like gums and oils, which can sometimes be hard on the digestive system for some people.

Cow's Milk vs. Plant-Based Milks Comparison


Feature	Cow's Milk	Soy Milk	Oat Milk	Almond Milk	Pea Milk
Protein Content	High	High, similar to cow's milk	Low	Low	High, similar to cow's milk
Calcium	Naturally high	Often fortified to match dairy levels	Often fortified to match dairy levels	Often fortified to match dairy levels	Often fortified to match dairy levels
Vitamin B12	Naturally present	Typically fortified	Typically fortified	Typically fortified	Typically fortified
Saturated Fat	High (in whole milk)	Low	Low	Low	Low
Best for Coffee	N/A	Good, especially barista blends	Very good, barista blends froth well	Can curdle, best in barista blends	Good, creamy
Best for Baking	N/A	Excellent, aids browning	Good, adds moisture	Good, neutral flavor	Good, creamy texture
Flavor Profile	Creamy, sweet	Creamy, neutral	Creamy, subtly sweet, oaty	Light, nutty	Creamy, mildly sweet

Conclusion

In summary, the question of "Can vegans have milk in them?" is best answered by understanding the fundamental principles of a vegan diet. Vegans do not consume dairy milk or any other animal-derived milk. Instead, they choose from a diverse and ever-growing market of plant-based milk alternatives. These options provide a wide range of flavors, textures, and nutritional profiles, with fortified versions being a vital source of calcium and vitamins. By understanding the options and reading labels carefully, vegans can easily find a suitable milk alternative to enjoy in their favorite beverages, recipes, and meals while staying true to their ethical, environmental, and health-based choices.

For more information on the ethical and environmental aspects of dairy and veganism, you can visit the Generation Vegan website.

Frequently Asked Questions

Going vegan does not cause lactose intolerance, but a person with lactose tolerance can lose the enzymes needed to digest lactose if they stop consuming dairy for a long time. However, this tolerance can often be rebuilt by reintroducing dairy slowly.

While all vegan products are dairy-free, a dairy-free product is not always vegan. For example, a dairy-free item could still contain other animal products like honey or eggs. The vegan label ensures no animal products are used.

Many people find that barista-style oat milk or soy milk is the best for coffee because they froth well and have a creamy texture. The best choice depends on personal taste.

Vegans can get enough calcium by consuming fortified plant-based milks and yogurts, calcium-set tofu, leafy green vegetables like kale and broccoli, and seeds such as tahini and sesame seeds.

Homemade plant-based milks contain fewer additives and more of the primary ingredient than many commercial brands. However, they lack the vitamin and mineral fortification (like B12) found in store-bought versions, so nutritional needs must be met elsewhere.

Look for products that are unsweetened to avoid added sugars and are fortified with key nutrients like calcium and vitamin B12. Some people also prefer to avoid brands with added gums or oils for better digestion.

Most of the global soy production is for animal feed. Soy milk brands in Europe and other regions often source beans ethically and sustainably, and soy farming requires less land and water than dairy farming.