What are the healthiest non-dairy milk options?

Plant-based milks vary widely in nutrition, so the healthiest choices depend on what a person needs to replace from dairy: high-quality protein, calcium and vitamin D, low saturated fat, or fewer added sugars. Soy milk most consistently matches dairy for protein and can be fortified to provide calcium and vitamin D, making it a strong all-around substitute. Walter Willett at Harvard T.H. Chan School of Public Health notes that soy offers a complete protein profile and that fortified soy beverages are useful for people avoiding animal milk.

Nutritional strengths and trade-offs

Oat and almond beverages are popular for taste and texture but differ nutritionally. Oat milk provides more carbohydrates and often more fiber than many plant alternatives, and it contains beta-glucans that can support heart health when consumed as part of a balanced diet, but oat formulations are usually higher in calories and may be sweetened. Almond milk tends to be low in calories but also low in protein, so relying on almond beverages alone can leave a protein gap unless dietary patterns compensate elsewhere. Coconut “milk” beverages used as drinks are low in protein and often contribute little calcium unless fortified; they may have more saturated fat when using thicker canned products rather than the slim beverage versions.

Protein-focused plant options and fortification

For people prioritizing protein, soy remains the best-established choice among plant milks; newer pea-protein beverages are emerging as another higher-protein alternative and can be suitable for those with nut allergies. Fortification is critical for bone and metabolic health: fortified plant milks that supply calcium, vitamin D and, if needed, vitamin B12 are more comparable to cow’s milk. Winston J. Craig and Ann Reed Mangels at the Academy of Nutrition and Dietetics emphasize that well-planned vegetarian and vegan diets, using fortified plant milks where appropriate, can meet nutrient needs across the lifespan.

Special populations and safety considerations

Infants and young children require particular caution. The Committee on Nutrition at the American Academy of Pediatrics warns that plant-based beverages should not replace breast milk or infant formula in the first year because many lack sufficient energy, protein, and micronutrients for growth. Allergies and intolerances shape choices: soy is a common allergen in some children and nut milks pose risks for people with tree-nut allergies.

Cultural and environmental context

Cultural foodways influence acceptance and preparation. Soy milk has deep roots across East Asia as a traditional beverage and food ingredient, while oat and almond milks have become widely used in Western retail markets. Environmental consequences vary: almond cultivation is water-intensive in major producing regions, whereas oats and peas often have lower water footprints but differ by local agricultural practices. Consumers balancing personal health, cultural preference, and environmental impact will choose differently, but as a practical rule, select unsweetened, fortified plant milks and match the beverage to nutritional needs—soy or other high-protein fortified options for protein replacement, oat or almond when calories or texture matter, and avoid giving unfortified plant beverages to infants.