What is the healthiest milk alternative in the UK?

December 20, 2025 •

2 min read

According to the Vegan Society, around one-third of people in the UK consume plant-based milk regularly, driving a market valued at over £300 million. With so many options available, from creamy oat to protein-rich soy, determining the healthiest choice is not a simple task and depends heavily on individual nutritional needs and preferences.

Quick Summary

This comprehensive guide explores the nutritional profiles and benefits of popular milk alternatives in the UK, focusing on fortified options like soy, oat, and pea milk.

Key Points

Fortification is Crucial: For most individuals, especially those avoiding dairy, choosing a fortified milk alternative is essential to ensure adequate intake of calcium, B12, and vitamin D.
Soy and Pea Milk Offer High Protein: If protein content is a key concern, unsweetened soy and pea milks are the best plant-based options, with comparable protein levels to cow's milk.
Check for Added Sugars: The 'healthiest' choice is typically an unsweetened variety. Check the label carefully, as many plant milks contain added sugars to improve taste.
Almond Milk is Low-Calorie: Unsweetened almond milk is a good choice for those watching their calorie intake, but be aware it is significantly lower in protein than soy or pea milk.
Organic is Not Fortified: Due to UK regulations, organic milk alternatives are not fortified. Non-organic, fortified versions are generally more nutritious for those replacing dairy.
Children's Requirements Differ: The NHS advises against rice drinks for children under five due to arsenic levels and recommends unsweetened, fortified alternatives from age one.
Environmental Impact Varies: Consider sustainability, as different plant milks have varying environmental footprints (e.g., oat uses less water than almond).

The Quest for the Healthiest Milk Alternative

The move towards plant-based milk alternatives has surged in the UK, driven by dietary restrictions, environmental concerns, and health considerations. However, unlike cow's milk, which has a relatively consistent nutritional profile, plant-based drinks vary significantly. The 'healthiest' choice is highly personal, hinging on factors such as protein content, fat levels, and crucially, fortification with key vitamins and minerals.

Why Fortification is Non-Negotiable

Choosing unsweetened, fortified milk alternatives is widely advised. Fortification adds essential vitamins and minerals not naturally abundant in plant-based options. For those avoiding dairy, look for fortification with Calcium, Vitamin B12, Vitamin D, and Iodine. Note that organic plant milks in the UK cannot be fortified.

The Main Contenders: A Nutritional Comparison

Here is a closer look at popular UK milk alternatives and their nutritional merits.


Milk Alternative	Key Nutritional Features	Best For...
Soya Milk	Comparable protein to cow's milk (~7-8g per cup); often fortified; low in saturated fat.	High protein needs, a direct nutritional swap for cow's milk.
Pea Milk	Excellent source of protein (~8g per cup), rivaling dairy; often fortified; creamy texture and low in saturated fats.	Individuals with nut or soy allergies needing high protein; achieving a creamy consistency.
Oat Milk	Creamy and great for coffee; contains cholesterol-lowering beta-glucans; generally lower in protein.	Coffee and cereals; providing a fibre boost; those with nut and soy allergies.
Almond Milk	Very low in calories and saturated fat; typically fortified; low protein content.	Calorie-conscious individuals; creating light smoothies and recipes.
Coconut Milk	Higher in fat but low in protein; cartoned version is lighter than tinned.	Adding a tropical flavour to smoothies and bakes.

Making an Informed Decision

To choose the best milk alternative, consider your needs:

For high protein, fortified soy or pea milk are recommended.
Unsweetened almond milk is a low-calorie option, though low in protein.
Oat milk offers creaminess but check for added sugars and lower protein.
For children over one, NHS advises unsweetened, fortified soy, oat, or almond, but not rice drinks before age five due to arsenic.
Always check labels for fortification and no added sugars.

Practical Tips for Incorporating Alternatives

Read labels: Compare nutritional information, focusing on fortification and sugar content.
Taste test: Try different types to find your preference for various uses.
Balance diet: If choosing a lower-nutrient alternative, ensure other food sources cover those nutrients.
Environment: Consider the environmental impact of different options.

Conclusion: The Final Verdict

There isn't one single "healthiest" milk alternative in the UK; it depends on individual health goals. For a well-rounded profile, unsweetened and fortified soy or pea milk are often nutritionally closest to cow's milk. Other options like oat or almond milk can suit different needs such as lower calories or managing allergies. The most vital step is selecting a fortified, unsweetened version for essential nutrients. A varied diet also helps ensure all needs are met. For more information, consult the NHS Live Well Eat Well guide.

Frequently Asked Questions

Not necessarily. While oat milk contains beneficial fibre like beta-glucans, soy milk provides a higher, more comparable protein content to dairy. The 'healthier' option depends on whether you prioritise protein, fibre, or other factors.

For a high-protein plant-based alternative, fortified soy milk and pea milk are the top choices. They both offer a protein content similar to cow's milk, making them excellent options for muscle repair and satiety.

In the UK, organic milk alternatives are generally not considered more nutritious than their fortified, non-organic counterparts, as they cannot legally be fortified with vitamins and minerals like calcium, B12, and D. For those replacing dairy, fortification is vital.

Many people prefer oat milk for coffee due to its creamy texture and ability to froth well, especially 'barista' editions. Fortified soy milk is also a popular, high-protein alternative that performs well in hot drinks.

Always check the label to ensure the milk is fortified with essential nutrients like calcium, B12, vitamin D, and iodine. You should also choose an unsweetened version to avoid unnecessary added sugars.

Yes, from the age of one, children can have unsweetened, fortified plant-based milk alternatives like soy or oat drinks as part of a balanced diet. However, rice drinks should be avoided for children under five due to arsenic levels.

Almond milk is not naturally high in calcium, but most commercial versions sold in the UK are fortified to provide a similar amount per serving as cow's milk. The key is to check the label for fortification.