Health Calculator for Milk
Oat milk VS cow’s milk? Soy milk VS almond milk? Which milk is better for you? 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?
Select one or more milks then one or multiple nutrition parameters. You can compare one-to-one or all at once. Try it out to find the best milk for your needs.
Pick Your Milks:
Pick Your Parameters:
Health Parameters
Environmental Factors
or
per 8oz glass
Cow's Milk (Whole)
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.
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!
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.
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.
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.
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.
Rice Milk
Rice milk doesn’t get as much attention anymore. Most varieties are shelf-stable, making a convenient option to keep stocked if you’re in a pinch.
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.
Hemp Milk
Hemp milk makes a great option because it contains all nine essential amino acids. It has a neutral flavor profile, making it versatile for all your needs.
Banana Milk
Banana milk is one of the more unique options out there. It’s the perfect milk to use in smoothies and protein shakes.
References
- Water Use and CO2 source: Buchholz, K. (2023, August 22). Infographic: Which (Plant) Milk Is the Most Sustainable? Statista Daily Data. https://www.statista.com/
chart/22659/cows-milk-plant- milk-sustainability - Land Use and rice milk GHG emissions source: Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers.
- GHG emissions (sans rice and hemp milk) source: Santo, R. (2025). Which Milks Are Best for the Planet? https://www.wri.org/insights/
milks-environmental-impact - Hemp milk GHG emissions source: Ferdouse, J., Silva, B. Q., Baune, M.-C., Terjung, N., & Smetana, S. (2024). Life cycle assessment of hemp-based milk alternative production in Lower Saxony, Germany, based on a material flow analysis of a pilot scale. The International Journal of Life Cycle Assessment, 29(4), 652–668.