Do the Math on Milk

Health Milk Calculator

How does your favorite milk stack up? In a grocery aisle where there are not only cow’s milk, but goat milk and oat milk and soy, rice, pea, hemp, cashew, almond, and coconut milk options, the choice isn’t always clear. Cup for cup, which milk is the healthiest? Which has the most protein, or saturated fat? Click below to find out!

Select one or more milks from the left-hand side then one or multiple nutrition parameters from the right-hand side. You can compare one-to-one or all at once. Try it out to find the best milk for your needs. 

Pick Your Milk

  • Oat
  • Soy
  • Pea
  • Cashew
  • Almond
  • Coconut

Pick Your Parameters

  • Calories
  • Protein
  • Calcium
  • Saturated fat

Cow's Milk (1% fat)

Considering cow's milk saturated fat and cholesterol content, it's not a healthy option, no matter how much calcium it contains. Not shown on the label: hormones, IGF-1, and Neu5gc. Milk definitely doesn't do a body good.

Overall Health Rating:
Calories:103
Saturated fat (g):1.5
Protein (g):8
Calcium (mg):305

Oat Milk

Oat milk is all the rage, and for good reason. It's super creamy, tastes great, and fortified options offer some nutritional benefit, too. Oat is ideal for lattes and espresso drinks or sipped straight from the glass!

Overall Health Rating:
Calories:92
Saturated fat (g):0.4
Protein (g):2
Calcium (mg):240

Soy Milk

Soy is the original plant milk, and it's a nutritional powerhouse! Even the USDA says soy milk is nutritionally equivalent to dairy. Blend into a smoothie or foam it up for a silky latte or creamy coffee.

Overall Health Rating:
Calories:80
Saturated fat (g):0.5
Protein (g):7
Calcium (mg):300

Cashew Milk

Cashew milk is a terrific low-calorie and low-fat option. It's neutral in taste and goes with anything. Look for fortified brands if you're looking for a nutritional boost.

Overall Health Rating:
Calories:25
Saturated fat (g):0
Protein (g):>1
Calcium (mg):450

Pea Milk

Made from yellow split peas, this milk is a nutritional contender. It checks all the boxes in terms of protein, calcium, and vitamin D. Try it over cereal or by the glass.

Overall Health Rating:
Calories:80
Saturated fat (g):0.5
Protein (g):8
Calcium (mg):440

Almond Milk

People fell in love with almond milk for its smooth texture and pleasant taste. Nutritionally speaking, it's low in fat, but it could use a bit more protein. Almond milk is very accessible. Find it in most coffee shops and grocery stores.

Overall Health Rating:
Calories:60
Saturated fat (g):0
Protein (g):1
Calcium (mg):450

Coconut Milk

Coconut milk adds a delightfully coconutty taste to whatever you're sipping on. It's light and refreshing, but it's not the most nutrient-dense option. Try it in savory dishes like curries and soups.

Overall Health Rating:
Calories:70
Saturated fat (g):4
Protein (g):0
Calcium (mg):460
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Nutrition information taken from leading plant milk brands. Unsweetened, fortified plant milks were used for this comparison.

Environmental Milk Calculator

How does your milk choice affect the environment? How bad is cow’s milk, really, and are almonds truly as thirsty as everyone says they are? We crunched the numbers on water use, land use, and GHG emissions to help you make more informed decisions about your milk consumption.

Select one or more milks from the left-hand side then one or multiple environmental parameters from the right-hand side. You can compare one-to-one or all at once. Try it out to learn more about the environmental costs of producing milk.

Pick Your Milk

  • Oat
  • Soy
  • Pea
  • Almond
  • Rice

Pick Your Parameters

  • Water Use
  • Land Use
  • Emissions

Cow's Milk (1% fat)

Of all the milks, cow’s milk is the most detrimental to the planet. It requires the most water and land use and emits the most GHG emissions.

Overall Planet Score:
Water Use (liters/glass):120 liters
Land Use (m²/glass):1.75 m
Emissions (kg/glass):0.6 kg

Soy Milk

When it comes to land, water, and emissions, the OG plant milk is a stellar option!

Overall Planet Score:
Water Use (liters/glass):5 liters
Land Use (m²/glass):0.2 m
Emissions (kg/glass):0.22 kg

Almond Milk

Sure, almonds are thirstier than other plant milks, but they still require less water (and land) than cow’s milk.

Overall Planet Score:
Water Use (liters/glass):74 liters
Land Use (m²/glass):0.1 m
Emissions (kg/glass):0.15 kg

Oat Milk

Keep sipping that oat milk latte. This creamy plant milk is planet-approved!

Overall Planet Score:
Water Use (liters/glass):10 liters
Land Use (m²/glass):0.25 m
Emissions (kg/glass):0.2 kg

Rice Milk

Rice milk requires a bit more water than some other plant milks, but its land use is miniscule and emissions are in check.

Overall Planet Score:
Water Use (liters/glass):54 liters
Land Use (m²/glass):0.05 m
Emissions (kg/glass):0.25 kg

Pea Milk

Pea milk is one of the most plant-friendly milks you can buy! Don’t worry, it doesn’t taste like peas.

Overall Planet Score:
Water Use (liters/glass):1.9 liters
Land Use (m²/glass):N/A
Emissions (kg/glass):0.15 kg
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