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.
Recommended Brands:
NONE.
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!
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.
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.
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.
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.
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.
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.
Soy Milk
When it comes to land, water, and emissions, the OG plant milk is a stellar option!
Almond Milk
Sure, almonds are thirstier than other plant milks, but they still require less water (and land) than cow’s milk.
Oat Milk
Keep sipping that oat milk latte. This creamy plant milk is planet-approved!
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.
Pea Milk
Pea milk is one of the most plant-friendly milks you can buy! Don’t worry, it doesn’t taste like peas.
References:
Life Cycle Assessment of Ripple Mon-Dairy Milk
Reducing food’s environmental impacts through producers and consumers
