The milk aisle in the supermarket has long since ceased to be simple. Alongside regular cow’s milk stand soy milk, oat milk, almond milk, pea milk, and more. For many consumers, the choice has become confusing: What is really the healthiest? What is best for bones? What provides more protein? And is whole milk better than low-fat—or the other way around?
These questions have recently returned to the headlines following an update to the dietary guidelines in the United States, which included renewed emphasis on full-fat dairy products. This change sparked debate among nutrition experts, some of whom argue that there is still insufficient evidence to prefer whole milk over low-fat milk for the general population.
So how do you choose? To bring some order, we will examine the healthiest milk options—with an emphasis on protein and calcium—and understand who each one is suitable for.
The two leading options: Cow’s milk and soy milk
It is hard to choose “one winning milk,” but there are two options that stand out above the rest—one animal-based and one plant-based.
Cow’s milk: Still the nutritional standard
When people say “milk,” most still mean cow’s milk—and not by chance. Cow’s milk provides a unique combination of high-quality protein and calcium, alongside a wide range of vitamins and minerals.
One cup of milk (about 240 ml) contains:
- 8 grams of complete protein
- Calcium and vitamin D—essential for bone health
- B vitamins, vitamin A, and potassium
This is also why health ministries in many countries recommend consuming dairy products as part of a balanced diet.
What about fat percentages?
The protein is the same in all types, but the calories and fat vary:
- Fat-free milk (0%): about 80 calories, no fat
- 1%: About 100 calories, 2 grams of fat
- 2%: About 120 calories, 5 grams of fat
- Whole milk: About 150 calories, 8 grams of fat
However, it is important to remember that milk contains lactose—a milk sugar. About 30–40% of the population have difficulty digesting lactose, which can cause bloating, gas, or diarrhea. For them, lactose-free milk or plant-based beverages may be preferable.
Soy milk: The best plant-based alternative
Among all plant-based beverages, soy milk is the closest to cow’s milk in nutritional values. It provides about 8 grams of protein per cup—a relatively rare figure in the world of plant-based milks.
Most brands are fortified with calcium and vitamin D, but it is important to shake the carton well, as the added nutrients tend to settle.
Additional benefits:
- Suitable for vegans and those sensitive to lactose
- Relatively neutral taste—good for breakfast cereals, coffee, smoothies, and cooking
- Nut-free (but not suitable for those allergic to soy)
Whole milk versus low-fat: Which is better?
Whole milk contains more calories and saturated fat—about 5 grams of saturated fat per cup, compared to just one gram in 1% milk. In the past, saturated fat was considered a clear risk factor for heart disease, but in recent years the picture has become more complex.
Observational studies have found that consumption of full-fat dairy products is not necessarily associated with an increased risk of heart disease, and may even be linked to a reduced risk of type 2 diabetes. One possible explanation is satiety: Whole milk is more filling and may reduce food intake later in the day.
In addition, the fat in milk helps with the absorption of fat-soluble vitamins such as A and D.
However, not everyone will benefit from whole milk:
- People with high LDL cholesterol
- Those who consume large quantities of milk
- Those who need to limit calories
For them, low-fat milk may be a more balanced choice.
Other milk beverages worth knowing
Pea milk
An excellent option for those allergic to milk and nuts. Provides about 8 grams of protein per cup, is usually fortified with calcium and vitamin D, but its taste is less familiar and requires adjustment.
Almond milk
Low in calories (about 40 calories per cup), but almost devoid of protein. Usually fortified with calcium and vitamin D. It is important to choose a version without added sugar.
And what about oat milk?
Oat milk is creamy and pleasant to drink, but:
- Higher in carbohydrates and calories
- Relatively low in protein
- Provides little fiber and calcium
Tasty—yes. Especially healthy—less so.
The bottom line
There is no single milk that suits everyone. For those looking for high amounts of protein and calcium—cow’s milk and soy milk are the leading choices. The choice between whole milk and low-fat milk depends on the overall health profile, not on a single cup.
The main thing: Read labels, choose unsweetened versions, and match the milk to personal needs—not to trends.