Cow's milk vs. plant-based milk

Cow’s milk has ample competition in the dairy case, with an ever-growing array of ‘milks’ made from almonds, cashews, peas, oats, hemp and more. These plant-based alternatives make us feel like we’re doing something good for our bodies, but are they really any better? The answer is… complicated. Registered dietitian Molly Kimball gives us the rundown on top picks for cow’s and plant-based milk.

Cow's milk nutritional value for comparison

Per cup: 12 grams sugar; 8 grams protein. 50% more sugar than protein [lactose, naturally-occurring milk sugar]. Excellent source of vitamins A+D.

Ultra-filtered milk – familiar in varieties like Fairlife and Trader Joe’s – improves these stats, with 50 percent more protein and 50 percent less sugar than regular milk.

Plant-based nutritional value

Protein varies, 0-10 grams per cup (coconut and almond milk are among the lowest). Added sugar can be a drawback, with even ‘original’ varieties of many plant-based milks packing in ample added sugar.

Most plant-based milks are made from nuts, seeds or grains mixed with water and salt; many major brands also include thickeners and emulsifiers like guar gum or gellan gum.

3 best plant-based picks: Molly’s current favorites

1. Ripple Pea Protein Milk (original, unsweetened)

• Per cup: 80 calories, 0 carbohydrates, 0 sugar, 8 grams protein
• Ingredients include pea protein, sunflower oil, algal oil, vitamin/mineral blend, water, sunflower lecithin, sea salt, organic guar gum, gellan gum

2. Keto Mylk by Mooala

• Per cup: 70 calories, 7 grams fat, 0 carbohydrates, 0 sugar, 1 gram protein
• Ingredients include water, organic coconut cream, MCT oil, coconut oil, also small amounts of pea protein, calcium, vitamin D, gellan gum

3. MALK unsweetened almond milk

• Per cup: 70 calories, 6 grams fat, 3 grams carbohydrate, 3 grams fiber, 0 sugar, 2 grams protein
• Ingredients: water, organic almonds, Himalayan Pink Salt

MALK, along with Forager and Three Trees, doesn’t include any stabilizers or emulsifiers – just the nuts or seeds, water, and potentially flavor enhancers like sea salt or vanilla beans).

3 of Molly’s Least-Favorite Milk Options:

• Oatmilk | high carb, also high sugar, with only low-to-moderate protein
• Lava Milk [made from pili nut] | high carb, high sugar, low protein
• Rice Milk | carb heavy, with minimal protein

THE BOTTOM LINE

The good news is that for those who wish – or need – to avoid cow’s milk for dietary, nutritional or environmental reasons, there is a milk alternative to suit nearly any taste preference, intolerance or sensitivity. The key is to check labels closely to find the milk alternative with the most nutrients you’re looking for without the stuff you don’t want.

Editor’s note: Registered dietitian Molly Kimball offers brand-name products as a consumer guide; she does not solicit product samples nor is she paid to recommend items.