Khaberni - The dairy section may need a new name, given the variety of products displayed. Dana Ellis Hunnes, a senior clinical dietitian in the health department at the University of California, says that local grocery stores often provide more non-dairy milk options than dairy alternatives.
According to "Verywell Health," the best choice depends on your individual needs and preferences, as Hunnes says. Someone might want to add more protein to their diet, while another might aim to increase their calcium intake. Flavor and texture are also important considerations.
While natural milk is still the most common choice, alternatives are always available. Here is what experts say about how to choose the right type for your lifestyle.
How to Choose Alternative Milk
Adults use alternative milk types for various reasons, including following a plant-based diet, reducing their carbon footprint, or dealing with lactose intolerance.
Abigail Johnson, assistant professor and assistant director of nutrition coordination at the University of Minnesota's School of Public Health, says, "What is healthy or not is a personal matter. You need to consider which nutrients you need and choose the milk that best adds them to your diet."
In a 2025 study assessing the nutritional content of plant-based milk available in the United States, the study, which examined 219 plant-based milk alternatives from 21 brands, found that these alternatives were generally lower in protein and saturated fatty acids than natural milk. Nutrients are often added to help plant-based milk compete with natural milk; 70 percent of the products are fortified with calcium and vitamin “D,” and other research shows that alternative types of milk are sometimes also fortified with vitamins “A” and “B12.”
Adults may not need to choose alternative milk that exactly matches the nutrient content of cow's milk; because they get these nutrients from other sources in their diet, unless they are particularly concerned about the amount of calcium they consume, explains Dr. Joan Sabaté, professor and executive director of the Center for Nutrition, Lifestyle, and Disease Prevention at Loma Linda University.
Checking the label is crucial when determining the right product for you. The study found that the nutritional content of alternative milk types varies. For example, soy milks may contain different amounts of protein. Johnson says, "You can't simply pick up any plant-based milk off the shelf and assume it will meet your calcium needs."
If a person seeks more protein but with as little sugar as possible, they might consider choosing unsweetened pea protein milk or unsweetened soy milk, says Johnson.
For most people, alternative milk types are only a small part of their overall diet, as Hunnes says. With this in mind, these types of milk "will neither improve nor spoil a person's health,” says Hunnes. “People should focus on the type they prefer."
Do alternative milk types contain seed oils?
Since many alternative milk types lack fats, manufacturers may add seed oil to give the liquids a smooth taste and texture. Seed oils can also be used to prevent the separation of ingredients.
Hunnes explains that some seed oils may cause inflammation if consumed in very large amounts, but the quantity of seed oil in some types of alternative milk isn’t concerning; as people are likely to consume only a half-cup or a full cup daily.
Research also suggests that plant-derived oils may reduce risk factors for cardiovascular disease, Johnson adds. She says, “There's not necessarily anything wrong with wanting to avoid seed oils and emulsifiers, but some perceived risks may not be accurate."
What are the pros and cons of each type of alternative milk?
Soy milk:
Johnson’s study found that soy-based products nutritionally resemble dairy milk. That’s why Sabaté recommends soy milk. It is very similar to cow's milk.
Sabaté says that soybeans also contain several beneficial and natural chemical compounds, which can support heart, kidney, and liver health. These compounds include isoflavones, which structurally resemble the hormone estrogen.
Oat milk:
Oat milk can be a good option for those wanting a creamy alternative, says Hunnes. According to a 2022 report from the University of California, Davis, oat milk is the most popular alternative after almond milk and demand for it is increasing. This may be due to its sensory characteristics resembling natural milk; oat milk typically contains more sugar than almond, soy, pea, and coconut milk.
It also contains phytates, compounds with antioxidant properties that can help prevent bone loss and the formation of kidney stones. Also, some research suggests that oat milk might be a suitable dairy alternative for people suffering from irritable bowel syndrome or inflammatory bowel disease due to its anti-inflammatory properties. Oat milk also contains more fiber than many other milk alternatives, except for rice milk.
Almond milk:
Hunnes says those looking for a low-calorie product or those concerned about blood sugar levels might want to try unsweetened almond milk. It may also attract consumers who prefer minimally ingredient foods; there is growing interest in simplifying ingredient lists, enabling consumers to better understand the health impacts of the product.
However, a 2023 study discovered that almond milk contains less protein than cashew, hemp, pea, and soy milk, while it has more protein than coconut and rice milk.
Producing almond milk also requires using more water compared to other plant-based milks, although dairy production still consumes much more water.
Coconut milk:
Coconut milk has high levels of saturated fats; thus, it is often marketed as resembling full-fat milk, explains Johnson.
The American Heart Association recommends limiting saturated fats to less than 6 percent of total calorie intake; therefore, experts advise moderation in its consumption.
More research is needed to understand the health effects of coconut milk, but there's some evidence that it contains antioxidant compounds that protect against DNA damage associated with aging diseases.
Rice milk:
Made from ground rice and water, rice milk is often fortified with calcium and vitamin “D.” Because it’s very low in protein; one serving might have just 0.9 grams of protein, compared to 2.4 grams in oat milk and 1.7 grams in almond milk, experts recommend combining it with other protein-rich foods.
Rice milk might appeal to some due to its low saturated fat and cholesterol content and is the least likely to cause allergies among milk alternatives. It is sometimes the optimal choice for athletes and others with high energy needs as it contains higher carbohydrate levels.
Some reports advise caution when giving it to children.
Blended milk:
Blended milk is relatively new and needs further study. A 2024 study suggests that blended milk tastes similar to natural milk compared to unblended alternatives.
Some alternative milk products combine diverse plant protein sources, and may be fortified with calcium, vitamin “D,” and other nutrients.
If you want a protein-rich product, choose soy or pea, which naturally contain protein, or blended products containing these ingredients, as Johnson says. For example, pea milk may contain 7 grams more protein per cup than almond milk and also naturally contains vitamin “A”. Research indicates that blending different plant proteins can produce a more nutritious product.
