How to choose the healthiest milk alternative

All of these “milks” mimic dairy milk, which is packed with protein, calcium, and essential vitamins like B12, A, and D. But dairy milk isn’t the only place to get these important nutrients in our diet.

Soy milk is packed with B vitamins, often fortified with calcium, and contains more protein than other plant-based milks.

Almond milk contains less protein and calcium than dairy milk, and can contain a lot of added sugar. Some brands fortify their almond milk with calcium.

Oat milk provides fiber and vitamin E, but it’s considered high in carbohydrates and low in protein and calcium. Oat milk is also not gluten-free.

This high-fat milk may be great for curries, but it’s low in protein and not considered a nutritional substitute for dairy milk.

This high carb, high sugar milk also has a high glycemic index, which means the glucose is more readily released into the bloodstream. It also doesn’t contain much protein.

Each milk alternative comes with its own pros and cons. For the healthiest choice, look for unsweetened varieties fortified with a similar amount of calcium to that provided by dairy milk.