A dietitian ranked every popular milk – and the winner isn’t what you might expect
Major supermarkets now stock up to 200 different milk products across roughly 11 categories, each claiming unique health benefits that surpass traditional cow’s milk.
Yet even traditional dairy has fragmented into numerous choices, including full cream, lite, skim, A2 and lactose-free varieties.
Major supermarkets now stock up to 200 milk products. So what’s the healthiest option? Jo Abi
Full cream cow’s milk remains Australia’s top seller, followed in order by lite, lactose-free, A2 and skim.
Among non-dairy alternatives, or so-called plant-based milk, almond milk leads sales, followed by oat, soy – which previously dominated the plant-based market – coconut, and niche options like rice and macadamia.
Most cafés accommodate these shifting tastes by offering full cream, skim, oat, almond and soy milks, alongside occasional requests for lactose-free, coconut or macadamia.
On The Nutrition Couch podcast, dietitians and nutritionists Susie Burrell and Leanne Ward ranked popular milk options by protein, calcium and overall nutritional quality, challenging common consumer assumptions about plant-based alternatives.
1. Cow’s/dairy milk
“The best milk, nutritionally, is cow’s milk. In terms of nutritional properties, it is my go-to for the majority of my clients,” Ward said.
She noted that whether consumers select full cream, lite, skim or A2 matters very little.
“Cow’s milk is naturally high in protein, you’re going to get about 8-10g of protein per cup,” she added.
“You get a really decent amount of calcium per cup as well, and you are also getting some other nutrients like iodine and vitamin B12, as well.”
Ward said unless you have particular reason to avoid dary, cow’s milk is “a fantastic all-round option”, particularly for children and as an everyday household staple.
“In terms of nutritional properties, [cow’s milk] is my go-to for the majority of my clients,” Leanne Ward says. Jo Abi
2. Soy milk
The next best option, and Ward’s personal choice, is soy milk.
“These days, if [my clients are] not into cow’s milk, my next general preference for them would be soy milk,” she said.
“It is very similar naturally to cow’s milk. It is high in protein, it is often very well fortified with calcium and sometimes B12 as well.
Aalmond milk leads the sales of non-dairy options, followed by oat and soy. Jo Abi
“But ideally, you want to choose an unsweetened variety, and ... one without added vegetable oils as well.”
3. Almond milk
Almond milk remains another hugely popular selection, partly because it is low in calories, Ward said. But she cautioned this is primarily because most products are “90 per cent plus water”.
“Most almond milks on the market are only 2-4 per cent almond, so you are actually paying for very expensive water in the majority of cases.”
When almond milk first boomed in 2014, dietitians worried about the lack of fortification, leaving consumers short on calcium. Fortunately, the market has adapted.
Most cafés accommodate shifting tastes by offering a range of milk options. Getty
“In this day and age, the majority of almond milks on the market are actually well fortified, and if you are a big fan of almond milk you are looking for about 300mg per cup of calcium,” Ward said.
4. Oat milk
Oat milk is currently enjoying a surge in popularity due to a rich creaminess that mimics real dairy.
However, Ward warned it is naturally higher in carbohydrates and lower in protein than dairy or soy.
“A lot of people don’t realise the oat milk they are getting from the café are actually sweetened as well, so you’re getting a large carbohydrate and sugar load from them as well.”
Ward noted almond milks used in cafés are frequently unfortified as well.
5. Coconut milk
Coconut milk, much like almond, remains lower in calories and protein.
“You will get some fortification depending on the brand, but if you enjoy the taste I think it’s fine,” Ward said.
“But nutritionally, it just doesn’t really stack up compared to dairy and soy.”
Coconut milk is lower in calories and protein. Jo Abi
‘Plant-based’ doesn’t equal healthier
Ward’s broader advice for anyone skipping dairy or soy milk is to choose an unsweetened variety fortified with around 300mg of calcium per cup, and to check labels to avoid added vegetable oils – especially if you’re consuming it daily in your morning coffees or cereals.
Ideally, look for brands fortified with vitamin B12 and iodine as well.
Ward’s broader advice for anyone skipping dairy or soy is to choose an unsweetened variety of milk. Getty Images
Meanwhile, Burrell opts for dairy in her coffee, alternating between full cream and skim milk because she prefers the slightly sweeter taste of skim.
“For people who are adding sugar to skim, perhaps you are better off having the full cream and not add the sugar. It depends on how many coffees you are having,” she said.
Burrell emphasised that milk choice ultimately comes down to personal preference, but cautioned consumers against believing plant-based options are inherently superior for your health.
“I would argue it’s more processed ... it’s not a naturally occurring calcium, which is better absorbed in the body, magnesium phosphorus that comes from dairy,” she said.
“If you’re simply having plant-based because you believe it to be healthier, I would refute those claims nutritionally, and argue that dairy is the healthiest option followed by soy, if that is your preference.”
