Which Milk Is Healthiest? Experts Reveal the Best Dairy and Plant-Based Alternatives

Choosing the healthiest milk is not always as simple as picking between dairy and plant-based options. With supermarket shelves offering everything from traditional cow's milk to oat, almond, coconut, soya and pea milk, consumers have more choices than ever. However, a recent study has raised questions about whether all plant-based alternatives provide the same nutritional benefits as dairy milk.

Research published in The Lancet Planetary Health suggests that replacing dairy milk with plant-based alternatives could increase the risk of missing important nutrients, particularly iodine. This essential mineral supports normal thyroid function and plays an important role in brain development and health.

So, which milk is actually the healthiest? According to registered nutritionist Rob Hobson, fortified soya milk and pea milk are among the best plant-based alternatives for people who want to maintain a balanced nutritional intake.

Let's explore the nutritional benefits and drawbacks of the most popular types of milk.

1. Cow's Milk: A Nutrient-Rich Everyday Choice

Cow's milk remains one of the most convenient sources of essential nutrients. A 200ml glass typically provides approximately 7g of high-quality protein, alongside calcium, vitamin B12, riboflavin and iodine.

These nutrients contribute to several important bodily functions. Calcium supports healthy bones and teeth, while vitamin B12 helps maintain healthy blood cells and the nervous system. Iodine is particularly important for producing thyroid hormones, which regulate metabolism.

According to nutritionist Rob Hobson, dairy milk is also a significant source of iodine in the UK diet.

Whole, semi-skimmed and skimmed milk offer broadly similar amounts of protein and calcium. Their main differences relate to fat and calorie content. Whole milk contains more fat and calories, while skimmed milk has a lower fat content.

For people who tolerate dairy products, cow's milk remains a convenient way to obtain several essential nutrients in one serving.

2. Almond Milk: A Low-Calorie Alternative

Almond milk is a popular choice among people looking for a lighter, dairy-free drink. Unsweetened varieties are generally low in calories and saturated fat, making them suitable for people who want to reduce their overall calorie intake.

However, almond milk has one significant nutritional disadvantage: its protein content is usually very low. Some varieties contain less than 1g of protein per 100ml.

It is also important to understand that almond milk does not provide the same nutritional benefits as eating whole almonds. Most commercial varieties contain relatively small amounts of almonds, meaning they offer considerably less protein, fibre and healthy fats than the whole nuts.

If almond milk is your preferred option, look for products fortified with calcium and vitamins. Those who use it as a complete replacement for dairy should also ensure they obtain sufficient protein and iodine from other foods.

3. Oat Milk: Popular but Lower in Protein

Oat milk has become particularly popular because of its creamy texture and naturally mild sweetness. It is frequently used in coffee, tea, smoothies and breakfast recipes.

Although oat milk can be fortified with essential vitamins and minerals, it generally contains less protein than cow's milk or soya milk.

Oat milk also tends to contain more carbohydrates than some other plant-based alternatives. During processing, enzymes break down oat starch into smaller sugars. This means some products can contain naturally occurring sugars even when no additional sugar has been added.

Although oats are known for containing beta-glucan, a type of soluble fibre associated with cholesterol management, most commercial oat drinks do not provide enough beta-glucan to deliver the same benefits as eating whole oats.

For a healthier everyday option, consider unsweetened oat milk with added calcium and vitamins. It can form part of a balanced diet, but should not be relied upon as a major source of protein.

4. Soya Milk: One of the Healthiest Plant-Based Options

When it comes to nutritional value, fortified soya milk is often considered one of the strongest alternatives to cow's milk.

Nutritionist Rob Hobson identifies fortified soya milk as his preferred plant-based replacement because it provides a similar amount of protein to dairy milk.

A 200ml serving typically contains around 7g of protein. Soya also provides all nine essential amino acids, making it a high-quality plant protein.

Another advantage is its relatively low saturated fat content. Soya milk generally contains more unsaturated fats, which can make it a useful choice as part of a heart-conscious eating pattern.

However, not every soya milk product contains the same nutrients. Fortified varieties can provide additional calcium, vitamin B12, riboflavin and iodine, helping them more closely match the nutritional profile of dairy milk.

For the best nutritional benefits, choose an unsweetened, fortified version and check the packaging carefully.

5. Coconut Milk: A Flavourful but Less Nutritious Choice

Carton coconut milk is another alternative available in most supermarkets. It should not be confused with canned coconut milk, which is considerably richer and commonly used in curries and other cooking recipes.

Carton coconut milk is generally low in calories and protein. However, compared with several other milk alternatives, it may offer fewer essential nutrients.

Many varieties also contain little or no iodine, while some have higher saturated fat levels than other plant-based drinks.

Coconut milk can still be enjoyed as part of a balanced diet, particularly if you like its distinctive flavour. However, it is not the strongest option if you are looking for a nutritional replacement for cow's milk.

Choose a fortified variety where possible and make sure your diet includes sufficient protein, calcium and iodine from other sources.

6. Pea Milk: An Alternative Worth Considering

Pea milk may not be as familiar as almond or oat milk, but it is gaining attention because of its nutritional potential.

Made using protein extracted from peas, this plant-based drink can provide considerably more protein than almond, oat or coconut milk. Some brands offer protein levels approaching those found in dairy milk.

Pea milk is also generally low in saturated fat and can be fortified with important nutrients, including calcium and vitamins.

Another advantage is that it provides an alternative for people who prefer to avoid both dairy and soya.

However, nutritional content varies between manufacturers. Before buying, check the label for protein levels and added calcium, vitamin B12, riboflavin and iodine.

A well-fortified pea milk can be a useful addition to a balanced plant-based diet.

So, Which Milk Is the Healthiest?

There is no single healthiest milk for everyone. The best option depends on your nutritional requirements, dietary preferences and whether you can consume dairy.

For people who eat dairy, cow's milk provides a convenient combination of protein, calcium, iodine and vitamin B12.

For those following a plant-based diet, fortified soya milk is one of the closest nutritional alternatives. Pea milk is another promising option, particularly for people looking for a higher-protein drink without dairy or soya.

Almond, oat and coconut milk can all be enjoyed, but they may not provide sufficient protein or iodine to replace dairy milk nutritionally.

The most important advice is to read product labels rather than assuming every plant-based drink is nutritionally complete.

Final Thoughts

Plant-based milk alternatives can be part of a healthy, balanced diet, but choosing the right product matters. The latest research highlights the importance of considering nutrients such as iodine when replacing dairy products.

If you are looking for a plant-based drink that offers a nutritional profile closer to cow's milk, fortified soya milk is a particularly good starting point. Fortified pea milk is another option worth exploring.

Ultimately, the healthiest milk is the one that fits your dietary needs while helping you meet your daily nutritional requirements.

Source: The Independent, published 5 November 2026. The article reports findings from research published in The Lancet Planetary Health.

Disclaimer: This article is for general informational and educational purposes only. It is not intended to replace professional medical or nutritional advice. Nutritional values vary between brands and products. Anyone concerned about iodine intake, nutrient deficiencies or dietary changes should consult a qualified healthcare professional or registered dietitian.