Milk

MILK AND PLANT BASED DRINKS

There are many different plant-based beverages (PBB) available in the grocery store and it is important to know how these beverages compare to milk on a nutritional basis so you can help your patients make informed choices.

Download the Milk and Plant Based Alternatives fact sheet

Nutrients in milk vs. PBB

Milk contains 15 essential nutrients:

Protein

Vitamin A

Vitamin B12

Vitamin B6

Riboflavin

Niacin

Thiamine

Pantothenic acid

Vitamin D

Calcium

Magnesium

Phosphorus

Potassium

Zinc

Selenium

There are over 20 PBBs to choose from, which are made from almonds, cashews, coconut, oats, soy hemp, rice or other plants.1 The nutrient content of PBBs have a huge range and are highly variable – some are fortified, some are not, and they all have vastly different panels of Nutrition Facts.2

Consumer confusion

PBBs are often sold in the dairy section of stores in similar packaging to milk, and some consumers mistakenly think milk and PBBs are interchangeable. They are not, for two main reasons:

Milk is considered a whole food; many PBBs are ultra-processed. The only ingredients in 3.25% milk is milk and vitamin D (which is required by law). Some PBBs only contain water, vitamins and the plant they are named for (almond, soy, etc). But buyer beware. Studies show that 90% of PBBs meet the criteria for ultra-processed foods, meaning they contain sweeteners, hydrogenated oils, flavour enhancers, emulsifiers, or thickeners.3 Dietary guidelines recommend eating more whole foods and cutting back on ultraprocessed foods to help lower the risk of chronic disease.4,5

Milk has more protein and a wider variety of vitamins and minerals compared to PBBs. Consumers are not aware that most PBBs are low in protein, and don’t contain the same array of 15 vitamins and minerals found in milk. PBBs nutrients range based on what’s naturally occurring and how much they are fortified. Overall, milk contains more potassium, phosphorus and zinc compared to PBBs.6

Here’s a guide to help your clients make informed choices:

MILK
Calories Fat (g) Carbohydrate (g) Protein (g) Sodium (mg) Potassium (%DV) Calcium (%DV) Vitamin A (%DV) Vitamin D (%DV) Vitamin B12 (%DV)
Skim Milk 90 0 13 9 105 12 30 15 13 45
1% milk 110 2.5 12 9 100 12 30 10 13 45
2% milk 130 5 12 9 100 12 30 10 13 45
3.25% milk 160 8 12 9 100 12 30 10 13 45
Lactose free skim milk 70 0 7 60 5 23 11 13 38
Lactose free 1% milk 90 2.5 7 9 60 5 23 11 13 38
Lactose free 2% milk 110 5 7 9 60 5 23 11 13 38
Lactose free 3.25% milk 140 8 7 9 60 5 23 11 13 38

Health Canada has increased the vitamin D fortification level required in milk which will come into effect in 2026. During this transitional period, on the Nutrition Facts Table of your package of milk, you may notice some milk manufacturers will have the current fortification level, which is equivalent to 13% of the recommended daily value (%DV) of vitamin D in a glass of milk, while others may have already adopted the new level of vitamin D fortification level which is equivalent to 25% of the DV% value.

Plant Based Beverages
Calories Fat (g) Carbohydrate (g) Protein (g) Sodium (mg) Potassium (%DV) Calcium (%DV) Vitamin A (%DV) Vitamin D (%DV) Vitamin B12 (%DV)
Almond (original) 60 2.5 8 1 150 1 23 11 10 42
Almond (unsweetened) 30 2.5 1 1 130 4 23 11 10 42
Cashew (original) 60 2.5 9 1 160 1 23 11 10 42
Cashew (unsweetened) 25 2 1 1 160 1 23 11 10 42
Soy (original) 100 4 8 6 90 8 30 10 45 50
Soy (unsweetened) 80 3.5 4 8 40 9 30 10 45 50
Oat (original) 80 3.5 12 1 100 4 23 11 10 42
Oat (unsweetened) 70 4.5 8 1 90 4 23 11 10 42
Macadamia (original) 70 4.5 7 1 115 0 35 25 20 N/A
Macadamia (unsweetened) 55 6 1 1 110 0 38 25 20 N/A

Download the Milk and Plant Based Alternative brochure

Protein quality and quantity

As the chart above shows, none of the PBBs have the same amount of protein as milk. Soy is a close second, but most PBB have only one gram of protein per cup (compared to nine grams in milk).

In addition to having more protein (quantity), milk also has a higher quality of protein compared to PBBs. Per the Digestible Indispensable Amino Acid Score (DIAAS), milk scores a 1.18, compared to 0.94–0.97 for soy protein isolate, 0.54 for oats, 0.4 for almonds, and 0.37 for rice protein7.

Several studies have compared the protein in milk and PBBs. One study found that one cup of milk provides a greater contribution toward the recommended daily intake (RDI) of all amino acids considered (29–61% contribution to each amino acid except histidine), while PBBs provide 11% or less8.

Calcium Sediment

Calcium in milk is naturally occurring, and one cup of milk provides 30% of your required daily value (DV). Calcium is added to PBBs via fortification, and the amount added can range from 23-38% DV. But there’s one catch. Added calcium sinks to the bottom of the beverage container as sediment. So, the nutrient content of PBBs depends on whether the product has been shaken.9

In a study comparing the calcium content of PBBs based on shaking, researchers learned that unshaken almond and soy samples had 14 and 18% lower calcium contents than their well-mixed samples, while rice and oat samples had 96 and 97% lower calcium contents than the well-mixed samples.10 While there may be comparable amounts of calcium on Nutrition Facts panels, you get more calcium from milk because it doesn’t separate from the beverage and settle on the bottom of the container.11

The bottom line? Milk is a whole food with 15 essential vitamins and minerals. PBBs are not nutritionally comparable as they are lower in protein, vitamins and minerals, and are often ultra-processed.

CITATIONS

Resources

Download useful resources, research studies, and fact sheets on the benefits of dairy

Disease Prevention

Disease Prevention Milk plays a role in disease prevention for many chronic conditions, including heart disease, hypertension, type 2 diabetes..

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Milk and Hypertension

MILK AND BLOOD PRESSURE Milk plays a role in disease prevention for many chronic conditions, including heart disease and hypertension...

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Milk and Mucus

Milk and Mucus The current body of research indicates that milk and other dairy foods do not increase mucus production...

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RESOURCES

Download useful resources, research studies, and fact sheets on the benefits of dairy

Nutrients in Dairy

As a source of complete protein and essential nutrients, drinking milk is a simple way to support optimal health.

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Dairy and Disease Prevention

Naturally nutrient dense, milk helps to combat nutrition deficiencies and ward off heart disease, hypertension, and colorectal cancer.

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Dairy Milk and Plant Based Beverages

All forms of milk, including lactose-free milk, contain complete protein, vitamins, and minerals.

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Heart Health Benefits of Milk

It is estimated that 80% of heart disease cases can be prevented with lifestyle changes that include a nutritious diet, regular exercise, and smoking cessation.

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Dairy and Colorectal Cancer

Studies have shown that high consumption of total dairy products and total milk was associated with a lower risk of developing colorectal cancer.

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Milk and Hypertension

Milk plays a role in disease prevention for many chronic conditions, including heart disease and hypertension. Learn how adding milk into your patients’ diets can help with blood pressure management.

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Milk and Lactose Intolerance

Some people have trouble digesting lactose, but that doesn’t mean giving up dairy! Read on to learn more about lactose intolerance, how it’s formally diagnosed, and how you can provide the best nutrition advice to patients.

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Milk and Physical Activity

Milk has a unique combination of nutrients that make it the ideal beverage for post-exercise rehydration and protein
synthesis.

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Milk and Pediatric Nutrition

Leading pediatric and health organizations recognize the benefits of milk and dairy foods for early childhood. Just how much milk is recommended for children, and which nutrients will kids get from a tall glass of milk?

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Milk and Mucus

When a runny nose or congestion appears, many people believe they need to cut out milk to reduce mucus. It turns out that this is a myth, and studies show that milk does not cause mucus.

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Diabetes Prevention and Milk

Take a closer look at the role of milk in the prevention of T2D. There are potential mechanisms through which milk and dairy foods may play a role in reducing the risk of developing type 2 diabetes

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