What has more vitamin D, cow's milk or almond milk?

November 13, 2025 •

4 min read

According to the Cleveland Clinic, an estimated one billion people worldwide have a vitamin D deficiency. Many consumers turn to milk as a dietary source, but the answer to what has more vitamin D, cow's milk or almond milk, is more complex than it appears, as the nutrient is added, not naturally abundant in either product.

Quick Summary

The vitamin D content in both cow's milk and almond milk is due to fortification, not natural presence. The actual amount varies by brand and type, so consumers must read nutrition labels to compare accurately and ensure adequate intake.

Key Points

Fortification is Key: Both cow's milk and almond milk primarily contain vitamin D because it is added artificially, not because it is naturally present in high amounts.
Check the Label: Since fortification levels and consistency vary between brands and milk types, reading the nutrition label is the only way to accurately compare vitamin D content.
Comparable Vitamin D Levels: Fortified cow's milk and fortified almond milk generally offer comparable levels of vitamin D per serving.
Significant Nutritional Differences: While their vitamin D content may be similar, cow's milk provides significantly more protein and natural calcium, while almond milk is much lower in calories.
Depends on Dietary Needs: The best choice depends on individual needs, such as a preference for a high-protein diet (cow's milk) or a vegan/lactose-free option (almond milk).
Vital for Bone Health: Vitamin D is crucial for absorbing calcium and maintaining strong bones, preventing conditions like rickets and osteomalacia.

Fortification is the Key to Vitamin D in Milk

While cow's milk contains some vitamins naturally, it is not a significant source of vitamin D on its own. Similarly, almonds themselves contain virtually no vitamin D. The vitamin D content in both cow's milk and most commercial almond milks is a result of a process called fortification, where the vitamin is intentionally added to the product by manufacturers. This practice began in the 1930s to help combat rickets and other bone health issues.

For this reason, the specific amount of vitamin D in a glass of either milk depends heavily on the brand and how much they choose to add. Simply assuming one type is superior to the other is incorrect; checking the nutrition label is the only way to know for sure. Some brands may fortify to different levels, and some niche or homemade products may not be fortified at all.

A Closer Look at Fortified Cow's Milk

In many countries, including the United States, milk is a primary vehicle for vitamin D fortification. The process involves adding vitamin D3 (cholecalciferol) concentrate to the milk, typically after pasteurization and standardization to ensure even distribution. A standard 8-ounce serving of fortified cow's milk often contains 100-120 IU of vitamin D, which equates to about 13-15% of the Daily Value.

Key aspects of cow's milk fortification include:

Consistency: Fortification of cow's milk is widespread and standardized in many regions, making it a reliable source for consumers.
Regulatory Standards: Fortification levels are often governed by health regulations, which aim to ensure consistent nutrient intake for the population.
Fat-Soluble Vitamin: Because vitamin D is fat-soluble, it binds with the fat in milk. When producing low-fat or skim milk, manufacturers must add the vitamins back in during the fortification process.

Decoding Vitamin D in Almond Milk

Unlike cow's milk, fortification of almond milk is not always guaranteed and varies significantly among brands. Manufacturers add nutrients like calcium and vitamin D to make almond milk a more nutritionally comparable alternative to dairy. Plant-based milks are typically fortified with vitamin D2 (ergocalciferol), derived from yeast, though some may use D3.

Variable Levels: The vitamin D content in a serving of fortified almond milk can range from 100 IU to 144 IU or more, depending on the brand. This means some fortified almond milks can potentially have slightly more vitamin D than their fortified dairy counterparts.
Label Reading: Because fortification is not universal for almond milk, it is critical to read the nutritional facts to ensure you are getting a vitamin D-fortified product, especially if you rely on it as a source of the nutrient.

Comparison: Cow's Milk vs. Almond Milk


Feature	Fortified Cow's Milk	Fortified Almond Milk
Typical Vitamin D (per cup)	~100-120 IU (2.5-3.0 mcg)	~100-144 IU (2.5-3.6 mcg)
Natural Vitamin D	Minimal amounts; fortification is the primary source	Virtually none; reliant on fortification
Protein Content	Significantly higher (~8 grams per cup)	Very low (~1 gram per cup)
Calcium Content	Naturally high; further enhanced by fortification	Naturally low; made comparable to dairy through fortification
Primary Vitamin D Type	Vitamin D3 (Cholecalciferol)	Often Vitamin D2 (Ergocalciferol)
Suitability	Not for lactose intolerant or vegan individuals	Ideal for vegan and lactose intolerant individuals

Which is the better choice for vitamin D?

From a vitamin D perspective, the choice between cow's milk and almond milk comes down to brand-specific fortification. While the typical fortified amounts are comparable, some plant milks may have slightly higher levels. However, it is essential to recognize the significant differences in overall nutritional profiles, particularly protein and natural calcium content. Cow's milk is naturally higher in protein, while almond milk offers a lower-calorie, dairy-free alternative.

Ultimately, the 'better' choice depends on your personal dietary needs and preferences. For those seeking maximum protein, cow's milk is the clear winner. For those who are vegan, lactose intolerant, or simply prefer the taste and lower calories, fortified almond milk is an excellent option, provided you always verify the vitamin D content on the label.

The Crucial Role of Vitamin D for Health

Regardless of your milk choice, ensuring adequate vitamin D intake is vital. This nutrient, also known as the 'sunshine vitamin,' is essential for multiple bodily functions, with its most well-known role being in bone health. It helps regulate calcium and phosphate levels in the body, which is critical for maintaining strong and healthy bones and teeth. A lack of sufficient vitamin D can lead to conditions like osteomalacia (soft bones) in adults and rickets in children. Beyond bone health, research suggests it also plays a role in immune function and mood regulation.

Bone Mineralization: Vitamin D facilitates the absorption of calcium from the small intestine, which is then used to mineralize bone tissue.
Immune Support: It has been shown to modulate the immune response and may help the body fight off infections.
Muscle Function: Adequate levels of vitamin D are important for muscle strength and can help prevent falls, particularly in older adults.

Conclusion

Neither cow's milk nor almond milk is a natural source of significant vitamin D. The presence of this crucial vitamin is dependent on the fortification process implemented by the manufacturer. While both fortified options typically offer comparable amounts of vitamin D, the specific quantity can vary, making it essential to read nutrition labels before purchasing. Choosing between them should be based on your broader nutritional requirements, dietary restrictions (like veganism or lactose intolerance), and personal taste. Ultimately, both can be a valuable part of a balanced diet that helps you meet your daily vitamin D needs, especially when coupled with other sources like fatty fish, egg yolks, and controlled sun exposure. For additional information on nutrition facts, consult reputable sources like the National Institutes of Health.

Frequently Asked Questions

Cow's milk contains only minimal, naturally occurring amounts of vitamin D. The majority of vitamin D found in commercially sold milk is added during the fortification process.

No, unfortified almond milk has virtually no vitamin D. The almonds used to make the milk are not a source of the vitamin, so it must be added by the manufacturer to be present.

The most reliable way is to read the Nutrition Facts panel on the product label. Fortified milks, both dairy and plant-based, will list the amount of vitamin D per serving in micrograms (mcg) and International Units (IU).

Yes, often. Cow's milk is typically fortified with vitamin D3 (cholecalciferol), derived from animal sources. Plant-based milks are often fortified with vitamin D2 (ergocalciferol), derived from plants or yeast. Both forms are effectively absorbed by the body.

For bone health, both fortified cow's milk and fortified almond milk are beneficial due to their added vitamin D and calcium. However, cow's milk is naturally higher in calcium, which is also crucial for bone density.

For children, especially infants, milk is a key source of vitamin D, but a pediatrician should be consulted. While fortified milk is common, some health experts recommend supplements for breastfed infants or those not getting adequate intake.

Yes, other food sources include fatty fish like salmon and tuna, egg yolks, beef liver, and some mushrooms. Many breakfast cereals and orange juices are also fortified with vitamin D.