Nutrition Diet: Which milk is closest to normal milk?

October 7, 2025 •

3 min read

With approximately 65% of the global population experiencing some form of lactose intolerance, the search for a suitable dairy replacement is more common than ever. For those transitioning away from cow's milk, a key question arises: Which milk is closest to normal milk?.

Quick Summary

An examination of various milk alternatives reveals that nutritional profiles differ significantly from traditional cow's milk. Soy milk and pea milk offer the most comparable protein content, while other options vary widely in calories, fats, and essential micronutrients. Fortification is a crucial factor to consider when replacing dairy milk.

Key Points

Soy Milk: Nutritionally the closest plant-based alternative to cow's milk, with comparable protein levels and often fortified with vitamins.
Pea Milk: Another high-protein, plant-based option with a neutral flavor and creamy texture, making it a versatile dairy substitute.
Oat Milk: Offers a similar creamy mouthfeel to dairy milk, excellent for coffee, but is higher in carbohydrates and lower in protein.
Almond Milk: Best for low-calorie diets, but provides very little protein and requires fortification to be nutritionally comparable to cow's milk.
Fortification Matters: For alternatives to be nutritionally similar to cow's milk, especially regarding calcium, Vitamin D, and B12, they must be properly fortified.
No Single 'Best' Option: The ideal milk depends on individual dietary needs, taste preferences, and health goals, as each alternative has a distinct nutritional profile.

For many, the term 'normal milk' refers to cow's milk, which is a nutrient-dense food rich in protein, calcium, vitamins B12 and D, and phosphorus. The best substitute depends on which nutritional aspects—protein, calcium, or overall profile—you value most. While no single alternative perfectly replicates cow's milk, some come closer than others. Understanding the strengths and weaknesses of each option is key to making an informed choice for your dietary needs.

The Nutritional Benchmark: Cow's Milk

To understand which alternatives are closest, it's essential to first establish the baseline nutritional content of whole cow's milk. Per cup, it provides around 150 calories, 8 grams of high-quality protein, and significant amounts of calcium and vitamin D, among other micronutrients. The protein in cow's milk is particularly noteworthy because it is a 'complete protein,' containing all nine essential amino acids. Lactose is the primary carbohydrate. Different types, like reduced-fat (1% or 2%) and skim, vary primarily in their fat and calorie content.

Plant-Based Alternatives with High Protein

Soy Milk

Nutritionally, unsweetened soy milk is considered one of the closest plant-based substitutes to cow's milk, particularly concerning its protein content. It typically offers 7 to 8 grams of protein per cup, similar to cow's milk, and is often fortified with calcium, vitamin D, and vitamin B12. Soy protein is a complete protein.

Pea Milk

Pea milk is another high-protein, dairy-free alternative, providing about 8 grams of protein per cup. Made from yellow split peas, it has a creamy texture and neutral flavor and is usually fortified with essential nutrients.

Other Common Plant-Based Milks

Other plant-based options vary in nutritional profile and do not replicate the nutrient density of cow's milk.

Oat Milk

Popular for its creamy texture, oat milk is lower in protein (around 3-4 grams per cup) and higher in carbohydrates than cow's milk. It contains beta-glucans, a soluble fiber.

Almond Milk

Unsweetened almond milk is a low-calorie option, but it is also very low in protein (about 1 gram per cup). Fortification is essential as processing removes nutrients. It has a mild, nutty flavor.

Coconut Milk

Cartoned coconut milk is low in protein and calories but contains more saturated fat than other plant milks. Fortification varies, so checking labels is important. It has a distinctive tropical flavor.

Rice Milk

A hypoallergenic choice, rice milk is very low in protein and high in carbohydrates. Due to concerns about arsenic levels, health authorities advise against giving rice milk to young children.

Other Animal Milks

For those avoiding cow's milk but not animal products, options include goat's milk and sheep's milk. Goat's milk is nutritionally similar to cow's milk with slightly less lactose. Sheep's milk is richer and creamier, higher in calcium, protein, and fat, and may be easier to digest for some.

The Importance of Fortification

Fortification is crucial for plant-based milks to be nutritionally comparable to cow's milk. When choosing, look for products fortified with calcium, vitamin D, and vitamin B12, especially important for vegans.

Comparison Table


Feature	Cow's Milk (Whole)	Soy Milk (Fortified, Unsweetened)	Pea Milk (Fortified, Unsweetened)	Oat Milk (Fortified, Unsweetened)	Almond Milk (Fortified, Unsweetened)
Protein (per cup)	~8 grams	~7-8 grams	~8 grams	~3-4 grams	~1 gram
Complete Protein	Yes	Yes	Yes	No	No
Calories (per cup)	~150	~90	~80-100	~110	~30-60
Saturated Fat	High (~4.6g)	Low	Low	Low	Free
Key Fortification	Vitamin D, A (often added)	Calcium, Vitamin D, B12	Calcium, Vitamin D, B12	Calcium, Vitamin D, B12	Calcium, Vitamin D
Lactose	Yes	No	No	No	No
Allergens	Dairy	Soy	None (common)	Gluten (check label)	Nuts
Texture	Creamy	Creamy	Creamy	Creamy	Thin
Flavor	Rich, Dairy	Neutral, sometimes beany	Neutral	Sweet, Oaty	Mild, Nutty
Environmental Impact	Higher	Lower	Lower	Lower	Variable

Conclusion

Choosing the milk closest to 'normal milk' depends on individual priorities. Fortified soy or pea milk are nutritionally closest among plant-based options, particularly in protein content. Oat milk is excellent for creaminess in coffee, while almond milk is suitable for low-calorie diets, though low in protein. Goat's milk is an option for those avoiding cow's milk but not animal products. Always check labels for fortification and added sugars to ensure your chosen milk meets your dietary needs.

Frequently Asked Questions

Yes, fortified soy milk is often recommended as the best plant-based alternative for growing children due to its high protein content and similar nutritional profile to cow's milk.

Oat milk is a popular choice for coffee and lattes because of its creamy texture and ability to froth well, thanks to its higher carbohydrate content.

Unsweetened almond milk and unsweetened cashew milk are typically the lowest-calorie milk options available.

Goat's milk is nutritionally similar to cow's milk but has a slightly different casein protein and less lactose, which some people find easier to digest.

Toddlers and young children should avoid rice drinks due to potential inorganic arsenic content, as recommended by health authorities like the NHS.

Yes, it is often recommended to shake plant-based milk cartons before serving to redistribute any fortified vitamins and minerals that may have settled at the bottom.

Fortification is very important, as plant-based milks do not naturally contain the same levels of vitamins and minerals as cow's milk. To get adequate amounts of calcium, vitamin D, and vitamin B12, always choose a fortified version.