Are Plant Milks Safe for Kids?

May 14, 2025

Parents are no longer simply choosing between whole or reduced fat milk in the dairy aisle. They’re faced with an endless array of options—from cow’s milk to milks made from nuts, grains, legumes, seeds and even fruits like coconuts. Some families turn to plant milks because of a lactose intolerance, dairy allergy or to limit saturated fat or calories. Others make the choice for environmental reasons. But are plant milks a safe choice for kids?

“Plant milks can be a healthy alternative to cow’s milk and a positive part of people's diet,” says David W. Miller, MD, LAc, medical director of Pediatric Integrative Medicine and Family and Child Life Services at University Hospitals. “But plant milks are not a one-for-one nutritional substitute for cow’s milk.”

Dairy vs. Nondairy Milk for Kids

Kids of all ages need a balanced diet with a variety of nutrients from each food group, including fruits and vegetables, grains, proteins and dairy (or fortified plant milk alternatives). Cow’s milk is naturally rich in key nutrients, including calcium, some B vitamins, potassium and vitamin D. “The number one differentiator of cow’s milk is the protein,” says Dr. Miller. One cup of milk typically has eight grams of protein. Cow’s milk also contains saturated fat and lactose, a natural sugar that can be harder for some kids to digest.

Plant milks like soy, oat and almond milk typically don’t contain as much protein or saturated fat, and are higher in healthy, unsaturated fats. (Coconut milk is one plant-based milk that does contain saturated fat.) Many plant milks are fortified with nutrients like calcium, potassium and vitamin A and vitamin D. But they can also contain a lot of added sugars. Dr. Miller suggests choosing products that have less than five grams of added sugar per serving.

“Plant milks can vary vastly in the amount of protein and other nutrients they contain, so parents need to read nutrition labels,” says Dr. Miller. Ideally, when choosing a plant-based alternative to cow’s milk, unsweetened products fortified with key nutrients that are low in saturated fat are best, he says. “Unsweetened oat milk is usually a safe bet.”

Other Considerations

It’s not just the milk itself that’s important to consider. Parents should also take health concerns into account, such as food allergies or intolerances, weight, kidney or heart issues, as well as their child’s overall diet.

“Whether or not a plant milk is good for a child's diet depends on what else the child is eating,” says Dr. Miller. “If they’re eating a very broad diet and the plant milk is just something you're putting on their cereal or you’re giving them a glass of it with a meal, there’s no significant health concern.”

It's more of an issue if the child’s diet is lacking and the parent is choosing plant milk instead of cow’s milk as a primary food source. “The more they're planning to use a plant milk as a nutritional source, the more important it is to steer toward a higher protein product, like cow’s milk or a high-protein plant milk.” There are only a few of the high protein plant milks on the market, says Dr. Miller. He recommends a pea protein-based milk, which is higher in protein from peas.

Drinking large quantities of plant milk also isn’t recommended. “It’s possible to get too much of certain nutrients from the plant milk,” says Dr. Miller. High quantities of calcium, phosphorus, oxalates, sugar (if the product is sweetened) or saturated fat (if it’s a coconut milk) could have negative impacts on your child’s health or on certain health conditions.

Some plant milks may also contain low levels or trace amounts of toxins, like arsenic in rice milk, THC in hemp milk, or cyanide in unpasteurized almond milk. Drinking too much soy milk can have an estrogen-like effect that could impact health. Whether choosing plant or cow’s milk, all should be consumed in moderation.

Age Matters

When deciding which milk is best for your family, it’s also important to consider your children’s ages.

Infants and Children Under 2

Neither cow’s milk nor plant milk should be used as a substitute for breast milk or formula in infants or children up to 2 years old. “If the family needs to use a formula, and they want a plant-based option, there are plant-based formulas that are appropriately balanced with protein, vitamins and other nutrients,” says Dr. Miller. “When the child starts eating meaningful quantities of table food, you can consider switching to a typical cow or plant milk.”

Toddlers

For toddlers, Dr. Miller says it depends on whether the child is a broad or limited eater, and if they need extra calories in their diet. “If you're trying to cut down on calories and they're a really good eater, then a cup or two a day of plant-based milk is a great choice.” On the other hand, he says, “if you have a toddler who's a picky eater and you have a hard time getting protein in them, but they'll drink milk and they don't seem to be having any new negative reactions to it, a cow's milk product would be preferable because it's going to be high in protein.” Otherwise, he suggests going with pea milk.

Adolescents

Dr. Miller notes that adolescents are more independent, so as a parent, it’s important to make sure they’re getting enough protein in their diet. If there’s a risk they’re not, then a cow’s milk or high-protein plant milk may be beneficial. If they need to cut their fat or calorie intake, a plant milk might be a better choice. This is something you can discuss with their healthcare provider or a dietitian. The other important thing, he adds, is to make sure your adolescent is consuming milk—whether cow or plant—in moderation.

One final point to consider, says Dr. Miller, is cost. Plant milks tend to be more expensive. “If you’re considering a plant milk that costs less than cow’s milk, you should definitely read the nutrition label to see what you’re getting.”