Cow’s Milk vs. Plant Milk: Which Is Healthier?

The Basics

Cow’s milk is nutrient dense and essential for brain development in kids.

Plant milks are usually lower in calories and saturated fat than cow’s milk, and some have fiber.

Protein

Cow’s milk is a rich source of protein, most plant milks are not.

Unsaturated Fat

Most plant milks have no saturated fat and are high in healthy unsaturated fats.

Lactose

Cow’s milk contains lactose, a natural sugar. Plant milks are good for lactose intolerance or allergy.

Added Sugars

Unless a plant milk is labeled unsweetened, it’s likely a hidden source of added sugars.

Nutrients

Cow’s milk is a good source of calcium, vitamin D and potassium. Many, but not all, plant milks are fortified with these important micronutrients.

Cost

Plant-based milks typically cost more than dairy milk.

The best type of milk for each person depends on many factors.