Milk options are plentiful, but for most children, these choices are unnecessary: most kids who want to drink milk and who can drink milk should drink cow’s milk.
For those of you navigating cow’s milk allergy, veganism, or avoidance of milk for other reasons, I would like to offer some reminders for alternative milk consumption:
Milk alternatives often have added sugars to make them more palatable. Always read the labels to ensure you are drinking unsweetened milks. Additionally, many milk substitutes have additives, like gums, that help with texture and emulsification. These may upset your gut microbial lining. I recommend only necessary ingredients.
Most milk alternatives are usually lower in protein, fat and calories than cow’s milk. Active, healthy children do not need to routinely limit their protein, fat, or healthy calorie intake. Young children, who may drink 3 cups of milk a day, would miss out on necessary nutrients for brain development if, for example, they were offered almond milk in lieu of whole milk.
For infants under age 1, use breastmilk or formula. Once your child is less dependent on breastmilk or formula for calories, switching to cow’s milk is fine. This is usually approaching age
- There is concern for iron deficiency anemia in children drinking too much cow’s milk at any age, but particularly in infancy and toddlerhood. The reasoning behind this is twofold: they may fill up on milk and miss out on other nutrient-rich foods, and cow’s milk may interfere with absorption of minerals like iron.
Soy milk usually contains more fat and protein than other milk alternatives. Soy milk will often have just as much protein as cow’s milk, about 7-10 grams per 8 oz cup. Fat content is closer to 4-5 grams in soy milk, whereas whole milk will have about 8 grams of fat. 2% (low-fat milk) has about 5 grams of fat. Soy milk provides a healthier fat than the saturated fat of cow’s milk.
Calcium occurs naturally in milk, but it does not occur naturally in milk alternatives. Most of my favorite milk alternatives (see below) are limited in ingredients. This works for me because I do not rely on these products for my calcium, vitamin D or B12. Please use a fortified product if you are looking for these minerals or vitamins as their bioavailability is similar to that of cow’s milk.
When I use milk alternatives: For my children, I use milk alternatives for supplemental purposes, like baking or making smoothies. For myself, I use almond milk and soy milk in my coffee because I lean vegan.
If my child was milk allergic or lactose intolerant, I would use soy milk. Soy has the best balance of healthy fats, protein and calories. In infants with milk-protein intolerance (often called milk allergy though it is a distinct condition), soy products are also avoided because there is sometimes cross-reactivity. These babies typically outgrow their intolerance and can drink regular milk by the time they reach age 1. I rarely use rice milk because of its lack of nutritional value, though it may be helpful in cases of multiple allergies.
Vitamin D does not occur naturally in milk. Keep in mind that vitamin D is added routinely to cow’s milk but not always to milk substitutes. If you or your kids rely on milk for vitamin D, read labels to check whether your milk alternative contains vitamin D. 3 servings of a vitamin D fortified milk will provide about 300 IU of vitamin D. Guidelines vary but recommend somewhere between 400-600 IU daily for kids. This can be found in an over the counter supplement or multivitamin. Breastfed babies definitely need a supplement. Various drops are available.
I don’t like pea protein milk because of the ingredient list: pea protein mixed with a vegetable oil and various gums to maintain consistency. This is essentially a protein shake. So while pea protein milk does offer fat and protein similar to soy or cow’s milk, I would rather eat sauteed peas over pea milk any day.
My favorite milk substitute brands are… I love MALK for almond milk because it has simple, organic ingredients. For soy milk, I prefer unsweetened Westsoy or Edensoy for the same reasons. Edensoy has slightly more protein at 12 grams per 8 oz serving.
My favorite cow’s milk is… I prefer organic cow’s milk, ideally in a glass bottle, with the cream on top (i.e. not homogenized). This is as close to straight from the cow– while still being pasteurized– as possible. The brand I use, Strauss, does not fortify with vitamin D. Most kids, including mine, need a supplement to meet their needs.
Takeaways:
- For most healthy babies, breast milk or formula is best for ages less than
- After age 1, I recommend whole milk for most children, especially until age 3-5. For those who have to watch weight or saturated fat intake for specific reasons, low-fat or nonfat milk is an option.
- If you choose non-dairy milk, please read the Avoid added sugars. If you rely on your milk substitute for calcium and vitamin D, make sure it is a fortified product.
- Look for products with minimal Try to stay real.
- Consider the purpose of your milk. Is it for nutritional value or complementary? For nutrition, soy milk and cow’s milk are For baking, adding to oatmeal, tea, or coffee, any milk substitute will do.
- Below is a comparison table I created for ease of reference:
| Milk Type | Calories | Fat (g) | Protein (g) |
| Cow’s | 150 | 8 | 8 |
| Soy | 80–90 | 4–5 | 7–10 |
| Almond | 30–40 | 2–3 | 1–2 |
| Oat | 120 | 2–5 | 2–4 |
| Pea | 70–100 | 4–5 | 8 |
| Rice | 120 | 2 | <1 |
| Coconut | 45-100 | 5-9 | 1 |
| Milk Type | Pros | Cons | Best For | Avoid If |
|
Cow’s |
High protein, natural calcium |
High in saturated fat, not suitable for lactose intolerant or allergic |
Most people, esp toddlers, nutrition |
Milk allergy, lactose intolerance |
|
Soy |
High protein, healthy fats, often fortified | Potential allergens, some brands have additives | Milk allergy, vegan diets, nutrition |
Soy allergy |
|
Almond |
Low calorie, low fat, often fortified | Very low protein, often contains additives | Adults, baking, low-calorie needs |
Growing young child |
|
Oat |
Creamy texture, often fortified | Low protein, higher in carbs, may contain additives | Coffee, baking, nut allergies |
Growing young child |
|
Pea |
High protein, low allergen, often fortified |
Highly processed, taste, ingredient list |
Protein needs, nut/soy allergies |
Prefer whole foods |
|
Rice |
Sweet taste, hypoallergenic, often fortified |
High in carbs, very low protein, may contain additives |
Nut/soy allergies, baking |
Diabetes, protein needs |
| Coconut | Creamy, flavorful | High saturated fat content | High fat diets | Cardiac concerns |
If you found this helpful or educational, please share, follow on your preferred platform or subscribe below. For parent coaching or consultations, please contact me at www.DrAngel.com.
References:
Collard, Kalyn M, and David P McCormick. “A Nutritional Comparison of Cow’s Milk and Alternative Milk Products.” Academic pediatrics vol. 21,6 (2021): 1067-1069. doi:10.1016/j.acap.2020.12.007
Brusati, Marco et al. “Plant-Based Milk Alternatives in Child Nutrition.” Foods (Basel, Switzerland) vol. 12,7 1544. 6 Apr. 2023, doi:10.3390/foods12071544
Walther, Barbara et al. “Comparison of nutritional composition between plant-based drinks and cow’s milk.” Frontiers in nutrition vol. 9 988707. 28 Oct. 2022, doi:10.3389/fnut.2022.988707
https://www.cdc.gov/infant-toddler-nutrition/foods-and-drinks/cows-milk-and-milk-alternatives.html
