Which milk is healthiest? A breakdown of dairy and plant-based options

Choosing the right milk can be tricky with so many options now available. Both dairy and plant-based varieties offer different health benefits, depending on dietary needs. A closer look at nutrition labels reveals which types stand out for protein, vitamins, and overall balance.

Cow's milk remains a strong contender for nutrition. 1% low-fat milk provides vitamin A, phosphorus, magnesium, zinc, selenium, and B vitamins. Grass-fed varieties add omega-3 fatty acids, which help reduce inflammation, cholesterol, and blood pressure. Fairlife's 1% lactose-free milk goes further, offering nearly double the protein and half the carbs of regular dairy milk. Organic Valley Grassmilk 2% is another tasty choice, though it contains slightly more saturated fat and cholesterol than recommended.

Among plant-based options, soy milk is the closest to cow's milk in amino acid profile and flavour. Brands like Pacific Foods Ultra Soy and Soy Dream Enriched Organic are fortified with calcium and vitamin D, supporting bone health. Hemp milk, such as Pacific Foods Original Hemp Milk, nearly matches dairy in calcium and protein, with strong vitamin D levels. It also contains all nine essential amino acids and omega-3s.

Almond milk is low in calories and carbs but rich in unsaturated fats, vitamin E, and phytonutrients. Malk Organics Unsweetened Almond Milk keeps ingredients minimal but lacks protein, calcium, and vitamin D unless fortified. Silk Original Protein Almond Milk adds these nutrients back in. Oat milk, like Ripple Oat Milk + Protein and Califia Farms Extra Creamy, offers a creamy texture with beta-glucan fibre and B vitamins, though it tends to be higher in carbs.

For those preferring dairy, Skyr leads in calcium (150 mg per 100g) and protein, followed by quark (90 mg calcium, 24g protein per 200g) and yoghurt (130 mg calcium per 100g). Horizon Organic Lowfat Milk is a widely available, balanced choice.

The healthiest milks are usually unflavoured, low in added sugars, and packed with protein, calcium, and vitamin D. Checking labels for saturated fat, fortification, and nutrient content helps match a milk to individual needs. Whether dairy or plant-based, the right choice depends on personal health goals and taste preferences.