Not all milks are equal: comparing dairy and plant-based options
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Milk and plant-based milk alternatives can look similar, but their nutrients are often very different. Dairy milk naturally provides protein, calcium, vitamin D, potassium, and other key nutrients that support bone and muscle health. Plant-based alternatives, such as almond, oat, soy, coconut, rice, and cashew milk, can be good options for people with lactose intolerance, dairy allergy, vegan diets, or personal preferences, but their nutrient content varies greatly by brand and type. For example, soy milk is usually closest to dairy milk in protein, while almond, oat, coconut, and rice milk may contain much less protein and may have added sugars.
Source
Johnson, A. J., Stevenson, J., Pettit, J., Jasthi, B., Byhre, T., & Harnack, L. (2025). Assessing the Nutrient Content of Plant-Based Milk Alternative Products Available in the United States. Journal of the Academy of Nutrition and Dietetics, 125(4), 515–527.e8. https://doi.org/10.1016/j.jand.2024.06.003
Additional Reading
https://nutrition.org/nutritional-content-of-most-milk-alternatives-doesnt-measure-up-to-cows-milk/