What’s In Your Glass? A Guide to Milk and Plant-Based Alternatives
Walking down the dairy aisle can feel overwhelming. You’re faced with a wall of choices, from skim to 1%, 2%, whole, and dozens of plant-based alternatives. How do you know which one is the best choice for you and your family? Let’s clear up the confusion by breaking down the definitions and nutrition behind your favorite glass of milk.
Types of Milk: What’s the Difference?
The good news is that no matter which type of milk you choose, milk is a powerhouse of nutrition. It is a leading source of calcium to build strong bones and provide our bodies with other important nutrients like protein, potassium, and vitamins A and D.
There is confusion about the names of milk. One misconception is that whole milk, due to its name, means it hasn’t been altered or processed and is “whole”. While skim, 1%, and 2% milk means it only has a certain percentage of nutrients, or it has been “skimmed” of nutrients. The names of milks refer only to the amount of fat the milk contains, and the amount of key nutrients like protein and calcium stays roughly the same, no matter which fat level of milk you choose. Every 8-ounce glass of milk has roughly 8 grams of protein and 300 mg of calcium, which is 25% of your daily calcium needs in just one glass!
So, what’s the actual difference, and which one should you choose? At the end of the day, the main differences relate to saturated fat, calories, and taste. The best choice depends on you and your family’s health goals and preferences.
- Saturated Fat: The 2025-2030 Dietary Guidelines for Americans suggest keeping saturated fat under 10% of your daily calories. Full-fat dairy options like whole milk can be part of a healthy eating pattern, as long as your overall saturated fat intake stays below the recommended limit of 10% of total daily calories or less. For a 2,000 calorie diet, that is about 22 grams of saturated fat per day. Low-fat and fat-free options like 1%, and skim milk are great options if you are already getting a lot of saturated fat from other foods.
- Added Sugar: Flavored milks, like chocolate, strawberry, blueberry, and coffee milk have roughly the same amount of protein and calcium as plain milk, but they also have added sugars. These are best consumed in moderation rather than every day.
- Taste and Texture: Whole milk is creamier and thicker, while skim is thinner. Choose the one that fits your family’s taste and nutritional needs, and remember that some milks work better in certain recipes depending on their fat level.
Plant-Based Alternatives
If cow’s milk is not an option for you, or if you prefer something else, there are many plant-based alternatives available. While these drinks can be a great choice, remember that they can vary widely in nutritional value compared to cow’s milk. Popular plant-based alternatives include soy, almond, and oat milks. When shopping for plant-based alternatives, keep these three tips in mind.
- Check the Protein: Soy milk is the only plant-based alternative that is a closer nutritional match to cow’s milk, as it contains similar amounts of protein. Options such as oat and almond milk contain significantly lower protein. Refer to the protein table below.
- Look for Fortified: Because plant-based alternatives do not naturally contain calcium and vitamin D, these nutrients need to be added (or fortified) into the product. When shopping for plant-based milk alternatives, look for fortified options on the label.
- Limit Added Sugar: Choose unsweetened options, as many plant-based alternatives can contain high amounts of added sugar.
Average Protein Content for Milk and Plant-Based Alternatives
- Cow’s milk (All fat percentages) has 8 grams of protein.
- Soy milk has 7 to 8 grams of protein.
- Oat milk has 2 to 3 grams of protein.
- Almond milk has 1 gram of protein.
Ultimately, the type of milk you choose is one that should align with your specific dietary needs and taste preferences. Whether it’s cow’s milk or a plant-based alternative, being an informed shopper ensures you’re getting the most out of every glass.
Resources
Author
Alex Bosse has been with University of Maine Cooperative Extension as a Youth Curriculum Coordinator and Supervisor for the Expanded Food and Nutrition Education Program since November of 2020. He completed his supervised dietetic internship at the University of Kentucky in August of 2020 and is currently working towards obtaining his Masters in Public Health at the University of Southern Maine. Alex has a passion for research, community nutrition, and working with food insecure/low-income populations to make healthier food choices and to better access food.