Dairy & plant

Milks Compared

Which milks are good, which are not — dairy and plant-based side by side.

Almond milk (fortified)

Light and low-calorie, but low in protein.

Cashew milk (fortified)

Creamy and mild, but low in protein.

Coconut milk (drink)

The carton drink (not tinned) — light and dairy-free but low in protein.

Cow's milk (semi-skimmed)

A nutrient-dense option balancing protein, calcium and moderate fat.

Cow's milk (skimmed)

Cow's milk with almost all fat removed, keeping the protein and calcium.

Cow's milk (whole)

Full-fat cow's milk — nutritious but higher in saturated fat.

Flavoured / chocolate milk

Provides milk's nutrients but with significant added sugar.

Goat's milk

Similar nutrition to cow's milk; some find it easier to digest.

Oat milk (fortified)

A creamy, sustainable plant milk that froths well.

Pea protein milk (fortified)

A newer plant milk with protein levels close to dairy.

Rice milk (fortified)

A hypoallergenic option, but watery and high in carbohydrate.

Soy milk (fortified)

The plant milk closest to cow's milk in protein; a strong all-round choice.

Sweetened condensed milk

Cow's milk with lots of added sugar and water removed — a treat, not a drink.

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