Are plant milks good for you?

Amy Brownstein, MS, RDN - Registered Dietitian Nutritionist

Plant-based milks are gaining popularity, and options abound. But are plant milks good for you? The following article reviews the nutrition content of popular plant milks and compares it to cow’s milk to help you make an informed decision.

Do you find yourself staring at the grocery “dairy” case, amazed at the ever-expanding plant-based, non-dairy options crowding out the cow’s milk? According to data from the USDA, Americans are drinking nearly 21% less cow’s milk now than they did in 2010. Milk consumption has been on a downward trend for years, decreasing more rapidly in recent times. Yogurt and cheese sales are thriving, so you can’t really say it is all about people wanting to decrease animal food intake.

Why have non-dairy, plant-based milks become so popular?

There are several reasons for the change in consumer demand.

One reason consumers are using cow's milk alternatives is lactose intolerance, the inability to digest lactose (cow’s milk sugar).
Health research showing the benefits of a plant-based diet is resulting in people choosing more plant-based milks, like soy or almond milk.
Media coverage, celebrity endorsement, fad diet books, and the plant-based movement are focused on plant-based foods.
A shift to eating for planetary health. More consumers are conscious about the environmental effects of their food choices, opting for more plant-based products.

Not all milks are the same nutritionally

Here are some tips to help you make your choice:

Cow’s milk is loaded with nutrition. It provides a number of important nutrients, including protein, calcium, phosphorus, potassium, vitamin D, and vitamin B12. It is important to look at the food label of non-dairy milks to see if they can match these nutrients. Look for plant-based milks that are fortified with calcium and vitamin D as well as the above nutrients.
Consider your overall diet to ensure you are getting alternative nutrient sources you may be missing when consuming plant-based milks. Are you eating high calcium foods like leafy greens, tofu, broccoli, seeds, and quinoa? Are you including potassium sources like bananas, tomatoes, and peppers? What about vitamin B12 sources like meat, salmon, eggs, and nutritional yeast? If you follow a plant-based diet, consider when and with what you’re drinking plant-based milk. It may be worth choosing a protein-rich plant-based milk. Use the barcode scanning feature on the MyNetDiary app to input data from the nutrition facts panel to inform your milk choice based on nutrient needs.
Look at the ingredient list of your plant-based milk choice. Does it have extra sugar added? Select the unsweetened types and try to limit the added sugar to less than 5 g per serving.
Several brands of nut and grain milks now offer added protein to boost the protein content.

Pros and cons of plant-based milks on the market

All kinds of milk — cow or plant-based — are fluids, so they contain a high proportion of water. Still, there are important nutrient differences between milks.

Soy milk: Closest to cow’s milk in protein content; has a nutty, bean flavor; useful to boost protein in shakes; works well in baking.
Rice milk: Low in calories but also low in protein; has no saturated fat; sweet, nutty flavor; most hypoallergenic choice that is often used for multiple food allergies.
Nut milks (almond, cashew): Plain types are the lowest calorie plant-based milk option; very low carb, so it is a nice choice to pair with cereal for diabetes; nutty flavor.
Pea milk: Another high protein choice; usually has added oil for creaminess; pea flavor that is slightly bitter.
Coconut milk: High in saturated fat; zero protein (unless added); slightly tart coconut flavor.
Oat milk: Has half the protein of cow’s milk; adds fiber to diet; high calorie, high carbohydrate content; has sweet oat flavor.

The below table compares the nutrient composition of popular plant milks with cow’s milk. The nutrient content applies to one cup (8 fluid ounces or 237 milliliters) of unsweetened, fortified milk.

Milk	Calories	Protein	Carbohydrates	Fat	Calcium	Vitamin D
Whole Milk	150 kcal	8 g	12 g	8 g	300 mg	2 mcg
Nonfat Milk	85 kcal	8 g	12 g	< 1 g	325 mg	2.7 mcg
Almond Milk	30 kcal	1 g	1 g	2.5 g	480 mg	2.5 mcg
Soy Milk	80 kcal	7 g	4 g	4 g	300 mg	3 mcg
Rice Milk	70 kcal	0 g	11 g	2.5 g	250 mg	2.5 mcg
Hemp Milk	60 kcal	3 g	0 g	4.5 g	260 mg	2 mcg
Pea Milk	70 kcal	8 g	0 g	4 g	440 mg	5 mcg
Oat Milk	90 kcal	3 g	16 g	1 g	350 mg	3.6 mcg

In general, plant milks are healthy and can be part of a nutritious and balanced eating pattern. Choose unsweetened plant milks fortified with calcium and vitamin D for more nutrition, and select a plant milk based on how it fits with your overall eating pattern.

Be smart and don’t just grab a plant-based milk simply because it’s trendy or showcased in the grocery store. Plant-based milks vary in calories, fat content, and the amount of sweetener added. Do a little homework reading the nutrition facts label to see what might fit your unique nutritional needs. If you like cow’s milk, stick with it! You can always get your plant nutrition directly from the veggies, fruits, and grains.

Adapted from original content by Brenda Braslow

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