The dairy aisle is no longer what it was a decade ago. What once boiled down to whole milk, skim milk and, at most, a soy option has now turned into a shelf packed with alternatives — many of them with no animal origin at all.
With the rise of plant-based diets and growing concerns about food intolerances, sustainability and nutritional profile, the options have multiplied. Today, consumers can choose between traditional animal-based milks and a wide variety of plant-based beverages, such as almond, oat, coconut, cashew, rice and pea.
Although, in practice, almost all of these versions can be used in recipes, coffee or smoothies, there are important differences in flavor, texture, nutritional composition and culinary purpose. Protein content, fat levels, added calcium and sugar amounts vary considerably from one option to another.
Nutrition experts also warn about the importance of checking labels. Many plant-based beverages may contain added sugars, flavorings and thickeners such as carrageenan or xanthan gum. Whenever possible, choosing unsweetened versions with shorter ingredient lists is recommended.
Given so many possibilities, the ideal choice depends on individual goals — whether it is higher protein intake, lower calorie content or simply taste preference. This guide outlines the main differences among the most widely consumed types of milk today, helping you decide which one best fits your dietary routine.
1 – Skim Milk
Fat-free skim milk was all the rage in the 1990s, when low-fat diets dominated. “However, we now know that fat isn’t as bad as once thought,” says Modell. “In fact, studies show that fat actually increases satiety.”
While skim milk can be useful when consumed on its own, Modell does not recommend it for baking or cooking, as it does not add much flavor or richness.
Per cup: 80 calories, 0 g fat (0 g saturated fat), 125 mg sodium, 12 g carbohydrates, 12 g sugar, 0 g fiber, 8 g protein
2 – Whole Milk
“Unlike skim milk, whole milk retains all of its fat content,” says Modell (which, unsurprisingly, increases the calorie count).
Although a glass of whole milk contains five grams of saturated fat, it can still be part of an overall healthy diet.
Whole milk is widely used in cooking and baking and acts as a tenderizer and moisturizer, says Modell. Cakes and muffins made with whole milk tend not to dry out as much and have a finer crumb.
Per cup: 150 calories, 8 g fat (5 g saturated fat), 106 mg sodium, 12 g carbohydrates, 12 g sugar, 0 g fiber, 8 g protein
3 – Reduced-Fat (2%) Milk
“With fewer calories than whole milk, but more than skim milk, reduced-fat milk is a great middle ground.”
When it comes to cooking, it is ideal if you want to reduce fat without completely sacrificing flavor.
Per cup: 122 calories, 5 g fat (3 g saturated fat), 125 mg sodium, 12 g carbohydrates, 12 g sugar, 0 g fiber, 8 g protein
4 – Lactose-Free Milk
“Lactose-free dairy products are a great option for people who are lactose intolerant,” says Modell.
To produce lactose-free milk from regular milk, lactose (the sugar in milk that causes digestive issues for many people) is hydrolyzed or pre-digested. Otherwise, lactose-free milk offers all the same benefits (such as calcium and other nutrients) found in regular milk.
That said, if you can digest regular milk, lactose-free milk may not justify the slightly higher price.
Per cup (lactose-free, reduced-fat): 122 calories, 5 g fat (3 g saturated fat), 115 mg sodium, 12 g carbohydrates, 12 g sugar, 0 g fiber, 8 g protein
5 – Almond Milk
“One of the most popular plant-based milks on the market, almond milk has significantly fewer calories, fat and protein than cow’s milk,” says Modell. “It is naturally rich in several vitamins and minerals, especially vitamin E.”
Although it works in cooking and baking, almond milk has a thinner texture and a different flavor from cow’s milk, and it does not reduce the bitterness of coffee as effectively.
Per cup (unsweetened): 37 calories, 2.5 g fat (0 g saturated fat), 173 mg sodium, 1.5 g carbohydrates, 0 g sugar, 0 g fiber, 1.5 g protein
6 – Cashew Milk
Like almond milk, cashew milk is low in calories and fat. “Cashew milk is also a good source of polyunsaturated fats, vitamin A and vitamin E,” says Modell.
With a rich, nutty and creamy texture, cashew milk is great for making smoothies.
Per cup (unsweetened): 25 calories, 0 g fat (0 g saturated fat), 160 mg sodium, 1 g carbohydrates, 0 g sugar, 0 g fiber, <1 g protein
7 – Oat Milk
“Known for its creaminess and flavor, oat milk has gained popularity this year,” says Modell.
Although it is more caloric than many other plant-based milks, it also contains slightly more protein. That creaminess comes from its higher carbohydrate content, which also provides some additional fiber.
Thanks to its pleasant flavor and texture, oat milk has become a popular plant-based option in coffee shops. Try an oat milk latte.
Per cup (unsweetened): 100 calories, 7 g fat (1 g saturated fat), 100 mg sodium, 9 g carbohydrates, 2 g sugar, 1 g fiber, 2 g protein
8 – Rice Milk
Rice milk is a popular option for people who avoid dairy and are allergic to soy or nuts, says Modell.
Although naturally sweet, it has a distinct flavor that does not closely resemble milk, as is the case with many other plant-based alternatives. Unless you have allergies or a very specific taste preference, rice milk is unlikely to become your go-to option.
Per cup (unsweetened): 113 calories, 2.5 g fat (0 g saturated fat), 94 mg sodium, 22 g carbohydrates, 13 g sugar, 0.5 g fiber, 0.5 g protein
9 – Soy Milk
“A rich source of protein and carbohydrates, soy milk is the plant-based alternative most comparable to cow’s milk.” (It is slightly lower in saturated fat and does not naturally contain calcium, although it is often fortified.)
In Modell’s opinion, if you are going to cook or bake with a milk alternative, soy milk performs very well.
Per cup: 105 calories, 3.5 g fat (0.5 g saturated fat), 115 mg sodium, 12 g carbohydrates, 9 g sugar, 0.5 g fiber, 6.5 g protein
10 – Coconut Milk
Coconut milk is high in fat, particularly saturated fat, which gives it a super thick and creamy texture.
While its fat content makes it excellent for cooking and baking, its distinctive flavor usually does not pair well with coffee or cereal — unless you truly enjoy coconut.
Per cup (full-fat, canned): 445 calories, 48 g fat (43 g saturated fat), 29 mg sodium, 6 g carbohydrates, 4.5 g protein
