What is the healthiest milk a person can drink?

December 17, 2025 •

4 min read

Did you know that an estimated 65% of the world's population has some degree of difficulty digesting lactose, the sugar found in milk? With the rise of dietary needs and preferences, the search for what is the healthiest milk a person can drink has become more complex than ever.

Quick Summary

The healthiest milk depends on individual needs, including nutritional goals, allergies, and environmental concerns. An in-depth comparison of dairy and plant-based options like soy, pea, oat, and almond milk reveals varied nutrient profiles to consider.

Key Points

Cow's milk is nutrient-dense, but not for everyone: Offers high protein, calcium, and fortified vitamins but contains lactose and can be allergenic.
Soy and pea milks lead in protein for plant-based options: Unsweetened, fortified versions provide complete protein profiles comparable to dairy.
Almond milk is best for low-calorie diets, but lacks protein: Contains few calories and carbs but offers very little protein and uses substantial water in production.
Always check the label for fortification and added sugars: Many plant-based milks require fortification to match dairy's calcium and vitamin D content. Choose unsweetened options to avoid excess sugar.
Sustainability impacts vary greatly among plant-based milks: Pea and oat milks typically have a lower environmental footprint than almond milk, especially regarding water usage.
Listen to your body regarding intolerances: If dairy causes digestive issues, try lactose-free options or plant-based milks like oat, pea, or soy, as many people find them easier to tolerate.

Comparing Dairy and Plant-Based Milks

Determining the "healthiest" milk is not a one-size-fits-all answer; it hinges on personal factors like nutritional priorities, allergies, and ethical considerations. The right choice for a growing child is different from that of a calorie-conscious adult, and lactose intolerance or a vegan lifestyle further narrows the field. Both dairy milk and the wide array of plant-based alternatives offer distinct benefits and drawbacks worth exploring.

The Nutritional Profile of Dairy Milks

For those who tolerate lactose, cow's milk remains a nutrient-dense and affordable option. It provides a complete source of protein, along with a host of essential vitamins and minerals like calcium, vitamin D, and B vitamins.

Whole Milk: Contains the most fat and calories of all dairy milks. It is often recommended for young children needing fat for brain development.
Low-Fat (1-2%) and Skim Milk: Offer all the protein, calcium, and fortified vitamins of whole milk but with significantly less saturated fat and fewer calories, making them a heart-healthy option for adults.
A2 Milk: Contains only the A2 beta-casein protein, which some people find easier to digest than the A1 protein in most conventional cow's milk. It may be a good middle ground for those with mild digestive issues from dairy.
Lactose-Free Milk: Regular cow's milk with the lactase enzyme added to break down lactose, making it easy to digest for those with lactose intolerance. Nutritionally, it is identical to regular milk.

The Rising Popularity of Plant-Based Milks

For individuals with allergies, lactose intolerance, or those following a vegan diet, plant-based milks have exploded in variety. Their nutritional content, however, varies dramatically, and fortification is key to matching dairy's nutrient profile.

Soy Milk: Nutritionally, soy milk is the closest plant-based match to dairy milk, providing a comparable amount of high-quality protein. Unsweetened, fortified varieties are an excellent choice for a well-rounded nutrient boost.
Pea Milk: Emerging as a strong contender, pea milk delivers an impressive amount of protein, rivaling dairy and soy milk. It is also highly sustainable, with a low environmental footprint compared to many other milks.
Oat Milk: Loved for its creamy texture and mild flavor, oat milk is rich in carbohydrates and contains soluble fiber, which can help lower cholesterol. While it has less protein than soy or dairy, fortified versions offer important vitamins and minerals.
Almond Milk: Unsweetened almond milk is significantly lower in calories and carbs than other milks, making it a popular choice for weight management. It is naturally rich in vitamin E but very low in protein. Production also requires large amounts of water.
Hemp Milk: Made from hemp seeds, it provides a healthy dose of omega-3 and omega-6 fatty acids, along with some protein. It has a distinctive earthy flavor.
Coconut Milk (Carton): While offering a pleasant tropical taste, carton coconut milk is low in protein and higher in saturated fat. It should not be confused with the thicker, calorie-dense canned variety.

Comparison at a Glance: Choosing Your Best Milk

To make the right choice, it's essential to compare the key nutritional data. Remember to always check the specific product label for fortification details, as these can vary significantly by brand.


Type of Milk	Protein (per 8oz)	Calories (per 8oz)	Key Benefits	Considerations
Cow's (Skim)	8g	80	High in protein, calcium, Vitamin D. Lower in fat.	Contains lactose; potential allergen.
A2 Milk	8g (similar to cow)	120 (for 2%)	May be easier to digest for some people sensitive to the A1 protein.	Not suitable for lactose intolerance or milk allergy.
Soy (Unsweetened)	8g	80	High protein, often fortified, low saturated fat.	Potential soy allergen; some brands contain added sugar.
Pea (Unsweetened)	8g	70	High protein, excellent calcium source, sustainable.	May have a slightly grassy flavor; limited availability.
Oat (Unsweetened)	3g	120	Rich and creamy texture, some soluble fiber, generally sustainable.	Lower protein than dairy or soy; higher carbs.
Almond (Unsweetened)	1g	40	Very low in calories and carbs, often fortified with calcium and Vitamin E.	Very low protein; high water footprint.

How to Choose the Healthiest Milk for Your Needs

Identify Your Nutritional Priorities: Are you seeking maximum protein, the lowest calories, or a high-fiber option? Your answer will direct you towards cow's milk/soy/pea, unsweetened almond, or oat milk, respectively.
Check for Fortification: Calcium and Vitamin D are crucial for bone health, but many plant-based milks are not naturally rich in these. Always look for brands that are fortified to ensure you meet your daily requirements.
Read the Ingredient Label: Unsweetened milks are best, but many plant-based milks add flavorings and stabilizers. Watch out for added sugars and additives like carrageenan, which can cause digestive issues in some people. A helpful guide to reading labels can be found at the FDA website.
Consider Digestive Tolerance and Allergies: For those with lactose intolerance, lactose-free dairy or plant-based options are necessary. If you have a nut or soy allergy, pea or oat milk provides a safe, creamy alternative.
Evaluate Environmental Impact: If sustainability is a priority, consider the resource intensity of different milks. Production of cow's milk has a higher environmental footprint, and plant-based options vary, with pea and oat generally having lower impacts than almond.

Conclusion: Making an Informed Decision

There is no single best answer to the question, "What is the healthiest milk a person can drink?" The ideal choice is a personal one, based on your individual dietary needs, health goals, and preferences. For a complete and balanced nutritional profile, cow's milk (especially lower-fat versions) is a powerhouse, assuming no intolerances or allergies. For those avoiding dairy, fortified soy milk and pea milk offer the highest protein content, while unsweetened almond milk is excellent for low-calorie diets. Ultimately, a balanced diet that sources nutrients from a variety of foods is more important than focusing on a single milk type. By understanding the nutritional nuances and checking labels, you can confidently choose the option that best supports your overall health.

Frequently Asked Questions

Oat milk is higher in carbs, protein, and fiber, making it creamier and more filling, while unsweetened almond milk is significantly lower in calories and carbs. The healthier choice depends on your specific goals, such as managing weight (almond) versus seeking more fiber and protein (oat).

For weight loss, unsweetened almond milk is often considered the best due to its very low calorie count, typically around 40 calories per cup. However, milk choice should be part of an overall balanced diet that includes other protein and nutrient sources.

Unless there is an allergy or intolerance, cow's milk is typically recommended for children over one year old due to its essential nutrients for growth, like protein, calcium, and vitamin D. Fortified soy milk is the recommended alternative for children with dietary restrictions.

Fortification is crucial for many plant-based milks to ensure you receive adequate amounts of nutrients like calcium and vitamin D, which are naturally high in dairy milk. Always check the label to confirm fortification, especially if relying on plant-based alternatives for bone health.

Lactose-free milk is cow's milk with the lactose predigested, making it easy for most people with lactose intolerance. For those with milk protein sensitivity, A2 milk may be an option, while pea, soy, or oat milk are lactose-free, plant-based alternatives that are generally well-tolerated.

Unsweetened, fortified soy milk is the closest plant-based match to cow's milk, offering a similar amount of high-quality protein and calories. It has less saturated fat and no cholesterol, making it a strong alternative for many diets.

No, there is no single 'all-around' healthiest milk. The best choice depends entirely on individual dietary needs, preferences, and ethical considerations. Focusing on a well-rounded, balanced diet is more beneficial than pinpointing one superior milk.