What’s the healthiest type of milk? Here’s how they compare.

A trip to the dairy section of the grocery store has never been more confusing.

For decades, consumers were advised to choose low-fat milk instead of whole milk to reduce their intake of saturated fat, which has been linked to elevated levels of artery-clogging LDL cholesterol and an increase in the risk of cardiovascular disease and stroke.

In recent years, however, emerging research has suggested that saturated fat from dairy products isn't as harmful as previously believed. 

And lots of new options have emerged too. Cow’s milk no longer reigns supreme and the grocery aisles are lined with milks made from the likes of oat, coconuts, nuts, seeds and rice.  

So which one should you choose? Here’s how some of the most popular milks stack up nutritionally.

Dairy milks

The primary differences between whole milk, reduced-fat milk (2 percent), low-fat milk (1 percent) and nonfat (skim) dairy milk are their calorie and fat contents. Otherwise, they contain roughly the same amounts of protein, calcium, vitamins D and B12, potassium, phosphorus, magnesium, and other micronutrients.

(Millions of Americans drink raw milk—but is it safe?)

The American Heart Association recommends limiting saturated fat intake to less than 6 percent of your total daily calories to lower your risk of heart disease. So if you generally consume about 2,000 calories a day, that means a max of 120 calories (or about 13 grams) from saturated fat. Changing up your milk habits has long seemed like an easy way to hit that target.

However, that’s getting a lot more complicated. In a study in the December 2025 issue of the Journal of Nutrition, researchers tracked the dairy consumption of young adults for 25 years. It turned out that those who consumed the most full-fat dairy had a 24 percent lower risk of developing coronary artery calcification than those who consumed the least. 

Scientists aren’t quite sure why. It may be because milk also contains nutrients like calcium, as well as potassium and vitamin D, says study coauthor Ethan Cannon, a cardiovascular disease researcher at the University of Minnesota School of Public Health. Another possibility, he adds, is that dairy may have “replaced unhealthy foods like sugar-sweetened beverages and processed foods in the study participants’ diets.”

(What you've been told about eggs and cholesterol is wrong.)

Then there’s the theory prompted by the results of an earlier study in a 2022 issue of the American Journal of Clinical Nutrition, which suggest that saturated fats from different food sources may have different health effects. While saturated fats are present in full-fat dairy products such as whole milk, butter, ice cream, and cheese, they’re also in fatty cuts of red meat, poultry with skin, fried foods, and tropical oils like coconut oil and palm kernel oil.

“Dairy fat seems to behave differently in the body because it’s part of a food-protein matrix,” explains Keith Ayoob, a registered dietitian-nutritionist in New York City and an associate professor emeritus of pediatrics at the Albert Einstein College of Medicine. “So it doesn’t seem to contribute to heart disease the way a free-standing fat would.”

That’s not to say that you shouldn’t pay any attention to your saturated fat intake. “If you choose whole milk, you have to juggle the saturated fat in your diet”—perhaps by eating less red meat and fried foods, says Joan Salge Blake, a clinical professor of nutrition at Boston University and host of the nutrition and health podcast Spot On!

And don’t forget that saturated fat isn’t the only difference among dairy milks. “I wouldn’t recommend people switch to whole-fat dairy—most people don’t need the extra calories,” Ayoob says. Ultimately, however, he concedes that there’s no reason to get obsessive: “Drink the milk that you like to get enough calcium and vitamin D in your day.”

Plant-based milk alternatives

In recent years, many people have switched to plant-based milks that are derived from grains, legumes, nuts, or seeds, often for reasons related to health, sustainability, or animal welfare. Granted, plant-based milks is a bit of a misnomer because these non-dairy products don’t involve any form of milk.

By any name, they vary considerably in their nutrient content.

“I don’t think plant-based milks should be given a halo because they come from plants—they’re not necessarily healthier,” says Salge Blake. “You need to make sure they’re fortified with calcium and vitamin D and you need to look for added sugars. With cow’s milk, there are no added sugars unless it’s chocolate milk.”

(Should you drink chocolate milk after a workout?)

Keep in mind, too, that “plant milks are not made equally even within the same type,” says Marisa Moore, a registered dietitian-nutritionist based in Atlanta and author of The Plant Love Kitchen. “There are often significant differences in fat content due to oils that are added to give it a creamy mouthfeel.”

Soy milk

A cup of unsweetened soy milk contains 70 calories, 3.5 grams of total fat, and 0 grams of saturated fat. Unlike most plant-based milks, it contains a fair amount of protein—7 grams per cup, which is close to what’s in cow’s milk. (The same is true of beverages made from pea protein.) Soy milk naturally contains calcium, potassium, phosphorus, and magnesium and may have vitamin D added to it.

Research has found that consuming soy milk is associated with reductions in blood pressure, LDL cholesterol, waist circumference, C-reactive protein and other markers of inflammation.

Oat milk:

A cup of unsweetened oat milk contains approximately 120 calories, 5 grams of total fat, and 0 grams of saturated fat. “Nutritionally, it’s different from cow’s milk—it has less protein and more soluble fiber,” says Moore. It also contains calcium, vitamin D, vitamin B12, vitamin A, and other nutrients, as well as beta glucans (a type of soluble fiber) which are beneficial for heart health.

A study in a 2026 issue of Nutrition Journal found that when healthy young women replaced cow’s milk with oat milk for four weeks, they experienced substantial reductions in their total and LDL cholesterol.

Almond milk:

A cup of unsweetened almond milk contains approximately 40 calories and 2.5 grams of total fat, predominantly heart-healthy monounsaturated and polyunsaturated fat. A solid source of calcium and potassium, almond milk also contains considerable amounts of vitamin E, niacin, and vitamin B2. It has some fiber and vitamin D but it’s low in protein, Moore says.

On the downside, the production of almond milk uses more water than others do so it’s not as good for the planet as some other plant-based milks are. As National Geographic reported in 2022, one study showed it takes three gallons to grow just one California almond. 

(Is your favorite plant-based milk good for the planet?)

Coconut milk:

“There are two types of coconut milk,” says Moore—canned coconut milk that you use for cooking and coconut milk in the refrigerator section that’s for drinking.

A cup of the unsweetened version of the latter type of milk contains approxinately 45 calories. It tends to be low in protein and higher in total and saturated fats than cow’s milk and other plant-based milks, research has found. Many brands are fortified with calcium, vitamin D, vitamin A, vitamin B12, and other nutrients.

Rice milk:

A cup of unsweetened rice milk contains 113 calories, 2 grams of total fat, and 0 grams of saturated fat. One of its biggest claims to fame is that it’s allergen safe, which means people who are allergic to soy or nuts or who have lactose-intolerance can consume it, notes Moore. There’s a little protein and fiber but not much; many brands are fortified with vitamins A, B12, and D, and calcium.

Whichever plant-based milk you choose, experts say there’s one important trick to keep in mind: “It’s really important to shake it before you drink it because the nutrients can settle on the bottom,” Moore says. If you don’t, you won’t consistently get what you paid for—which is worth noting because the price of plant-based milks is usually higher than cow’s milk.