Which Milk Is Best? How to Choose the Right One for You

There’s a lot to choose from when it comes to milk these days. Full-fat, trim, oat, soy, almond… the options seem endless, and confusing. If you're standing in the dairy aisle wondering which milk to buy, you're not alone.

As a Clinical Nutritionist, I often get asked: “What milk should I be drinking?” The answer? It depends - on your goals, preferences, and health needs.

Let’s break down the most common options:

🥛 Cow’s Milk

This is still the most nutrient-rich option for many people. It’s naturally high in calcium and a good source of protein, around 3.4g per 100ml.

• Blue Top (Full-fat) is a great option for kids, teens, or adults who need more energy and don’t have weight or cholesterol concerns.

• Green or Light Blue Top (Trim/Low-fat) contains the same amount of protein and calcium, just with less fat and slightly fewer calories.

💡 Not dairy-sensitive? Cow’s milk is hard to beat nutritionally.

🌱 Plant-Based Milks

These can be a good option for people who are vegan, allergic to dairy, or simply prefer the taste, but not all are equal when it comes to nutrition.

• Soy Milk is the closest to cow’s milk in terms of protein and is often fortified with calcium and B vitamins. A solid choice if you’re avoiding dairy but want similar benefits.

• Oat Milk is creamy and popular in coffee, but has more carbohydrates and less protein (around 1g per 100ml). Some brands add oil to improve texture, worth checking the label.

• Almond Milk is usually low in calories, but it’s also low in protein. In many cases, it’s mostly water and additives, check how many almonds are actually used!

  
  

🔍 A Few Things to Watch Out For

• Added sugar: This is a big one, especially in flavoured or barista-style options. Always check the label. Aim for <5g sugar per 100ml.

• Protein content: Many plant milks fall short here. If you’re using milk as a protein source (e.g. in smoothies or with cereal), this matters.

• Fortification: Not all plant milks are created equal. Look for added calcium (at least 100mg per 100ml), especially if dairy-free.

• Ingredients list: The shorter, the better. A long list of emulsifiers, gums, and oils can be a sign of heavy processing.

  
  

🧠 What I Recommend

Start with your goals.

• If you’re after protein and nutrients: Stick to cow’s milk or soy.

• If you’re dairy-free: Look for fortified options and check the label carefully.

• Just want something for your coffee? Any milk will do, but watch the sugar content in flavoured or creamy versions.

  
  

Milk can be part of a healthy diet, just make sure you’re picking the one that supports your needs.

Want to see a side-by-side comparison? Check out the post I did comparing some of the more popular milks.

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And if reading labels still feels overwhelming, I can help with that too. Book a free 30 minute discovery call with me.