28 November 2025

Plant-based vs dairy milk: Nutritional comparison

28 November 2025

Plant-based milks are becoming more popular as people look for alternatives to traditional dairy. One of the biggest nutritional differences is protein. Dairy milk naturally provides about 8 grams of complete, high-quality protein per cup, while most plant-based milks offer much less. Soy milk is the only option that comes close in protein content.

Calcium and vitamins also differ between the two. Dairy milk naturally contains calcium, B12, and iodine, while plant-based milks usually rely on fortification. This means the nutritional value of plant milks can vary widely depending on the brand and formulation.

Calories and fat content are another point of comparison. Almond milk is generally the lowest in calories, oat milk is higher because it contains more carbohydrates, and coconut milk is richer in saturated fat. Dairy milk has versions from whole to skim, allowing consumers to choose their preferred fat level.

Environmental impact is also an important consideration. Plant-based milks usually have a smaller carbon footprint than dairy, though some types, like almond milk, require considerable water. Overall, the best choice depends on personal needs—dairy is ideal for protein and natural nutrients, while plant-based milks suit those who are lactose intolerant, vegan, or environmentally conscious.

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