Comparing Milk Options
One of the most commonly searched items on our site is a milk comparison chart. We decided to do an updated list, ranking both cow’s milk and plant-based milks based on saturated fat, added sugar, protein, and calcium content.
Overall, plant-based “milks” tend to be lower in protein, and their calcium content varies by brand, ranging from more to less than milk. A standard reference is 30% of the daily value or 300 mg, which is found in one cup of skim milk. The reason for the calcium variation is that plant-based milks are fortified with calcium by the manufacturer.
Cow’s milk is higher in protein than plant-based milk and consistently an excellent source (more than 20% daily value) of calcium. As long as you choose skim or 1% milk, it is low in saturated fat. If it is unflavored, it does not contain added sugars. Whole cow’s milk is high in saturated fat, while flavored whole cow’s milk is on the worst side of the chart for the amount of saturated fat and sugar it contains.
So the answer to “what is the best milk?” is that “it depends” on the nutrition facts label, budget, and personal preferences that have to be considered. Some people want a vegan option or cannot tolerate lactose, found in cow’s milk.
Here is the checklist everyone should consider when shopping for milk:
The cost if you are on a budget, plant-based, is usually more expensive
The calcium content, with 30% or more being ideal, but plant-based foods can exceed this amount if you read the label
How much saturated fat, with “less is better” and zero being ideal, can both milks fulfill this requirement if you read the label
Is there added sugar? Most milk contains 12 g of sugar, but flavored milks and plant-based milks have added sugar.
A personal taste and preference - some people only want vegan, or they are lactose intolerant, while others don’t like anything “watery”
Ultra-processed food avoidance - plant-based milks are considered to be “ultra-processed”
For "added sugar," it's essential to distinguish between naturally occurring sugars (such as lactose in cow's milk, approximately 12 g) and sugars added during processing. This list prioritizes lower saturated fat and lower added sugar. Calcium values in plant-based milks are due to fortification by the manufacturer.
Here's a general list of milks ordered from worst to best based on saturated fat and total sugar (with an emphasis on added sugar), including approximate values for an 8-ounce (1 cup) serving:
Flavored Cow's Milk (e.g., Chocolate Milk, Sweetened Vanilla)
Calories: 180-200
Saturated Fat: 4-6g
Added Sugar: 8-16g (on top of ~12g natural lactose)
Protein: 8g
Calcium: 300mg (25% DV)
Notes: High in both saturated fat and significant added sugars. Total sugar can be 20-28g.
Whole Cow's Milk
Calories: 150
Saturated Fat: 4.5-5g
Added Sugar: 0g (all ~12-13g is natural lactose)
Protein: 8g
Calcium: 275-300mg (20-25% DV)
Notes: Highest saturated fat among plain cow's milk options. No added sugar, but naturally contains lactose.
Coconut Milk Beverage (Sweetened)
Calories: 80-100
Saturated Fat: 4-5g
Added Sugar: 6-10g
Protein: <1g
Calcium: 450mg (35% DV, fortified)
Notes: High in saturated fat compared to most plant milks, and sweetened versions have substantial added sugar. Very low in protein.
Coconut Milk Beverage (Unsweetened)
Calories: 45-50
Saturated Fat: 4-5g
Added Sugar: 0g (0-1g natural sugar)
Protein: <1g
Calcium: 450mg (35% DV, fortified)
Notes: While it still has notable saturated fat, it's very low in sugar with no added sugar. Low in protein.
Reduced-Fat (2%) Cow's Milk
Calories: 120-130
Saturated Fat: 2.5-3g
Added Sugar: 0g (all ~12-13g is natural lactose)
Protein: 8g
Calcium: 285-300mg (25% DV)
Notes: Lower saturated fat than whole milk, no added sugar.
Low-Fat (1%) Cow's Milk
Calories: 100-110
Saturated Fat: 1.5-2g
Added Sugar: 0g (all ~12-13g is natural lactose)
Protein: 8g
Calcium: 290-300mg (25% DV)
Notes: Even lower saturated fat than 2%, no added sugar.
Oat Milk (Sweetened/Original)
Calories: 120-150
Saturated Fat: 0.5-1g
Added Sugar: 5-10g (can be from added sugars or enzymatic breakdown of oats)
Protein: 2-3g
Calcium: 350-450mg (25-35% DV, fortified)
Notes: Low saturated fat, but "original" versions often contain a fair amount of sugar from the oats' natural carbohydrates and potentially added sugars.
Rice Milk (Sweetened/Original)
Calories: 120-150
Saturated Fat: 0-0.5g
Added Sugar: 5-10g (can be from added sugars or enzymatic breakdown of rice)
Protein: <1g
Calcium: 280-450mg (20-35% DV, fortified)
Notes: Very low in saturated fat, but naturally higher in carbohydrates, which contribute to sugar, and often contains added sugar. Very low protein.
Soy Milk (Sweetened/Original)
Calories: 100-130
Saturated Fat: 0.5-1g
Added Sugar: 6-9g
Protein: 6-8g
Calcium: 300-450mg (25-35% DV, fortified)
Notes: Low in saturated fat, but "original" often means sweetened with added sugars.
Skim (Non-fat) Cow's Milk
Calories: 80-90
Saturated Fat: 0-0.5g
Added Sugar: 0g (all ~12-13g is natural lactose)
Protein: 8g
Calcium: 300-310mg (25% DV)
Notes: Virtually no saturated fat. No added sugar, but contains natural milk sugar. Good protein source.
Oat Milk (Unsweetened)
Calories: 90-120
Saturated Fat: 0-0.5g
Added Sugar: 0g (0-4g natural sugars from oats)
Protein: 2-3g
Calcium: 350-450mg (25-35% DV, fortified)
Notes: Low in saturated fat and no added sugar. Natural sugars from the oats are present. Decent protein for a plant milk.
Soy Milk (Unsweetened)
Calories: 80-90
Saturated Fat: 0.5-1g
Added Sugar: 0g (1-4g natural sugars)
Protein: 7-9g
Calcium: 300-450mg (25-35% DV, fortified)
Notes: Low in saturated fat and very low in sugar with no added sugar. High protein content, comparable to cow's milk.
Rice Milk (Unsweetened)
Calories: 110-120
Saturated Fat: 0-0.5g
Added Sugar: 0g (8-10g natural sugars from rice)
Protein: 0-1g
Calcium: 280-450mg (20-35% DV, fortified)
Notes: Very low in saturated fat and no added sugar. However, its natural carbohydrate breakdown leads to higher natural sugar content. Very low protein.
Almond Milk (Unsweetened)
Calories: 30-40
Saturated Fat: 0-0.5g
Added Sugar: 0g (0-1g natural sugar)
Protein: 1g
Calcium: 450-500mg (35-40% DV, fortified)
Notes: Generally the lowest in calories, saturated fat, and sugar (no added sugar). Very low in protein compared to dairy or soy milk.
Sources: USDA and manufacturers’ data, on average.
You can see there are a lot of choices on the dairy shelf! Younger children should have milk that is high in protein and calcium and lower in fat. Older adults may want to choose a milk that is lower in fat, sugar, and added calories but higher in calcium. And, of course, your personal preference and budget also matter. Read the nutrition facts label and choose wisely. Milk and high-calcium dairy foods are recommended at least 3 times a day for most people by the Dietary Guidelines and MyPlate.
