Understanding Different Types of Milk: How to Choose What Works for Your Family
Written by Tia Duesling
If you’ve stood in the milk aisle lately, you’ve probably noticed that the options extend far beyond “2%” or “whole.” Almond, oat, soy, coconut, lactose-free, fortified, and unsweetened are just some of the words you’ll see on cartons today. For many families, the variety can feel overwhelming.
You might be asking:
Is one healthier?
Is plant-based milk nutritious enough?
How can I use plant-based milks?
Is dairy milk necessary for my child to grow properly?
The answer is not the same for every household. Understanding where different milks come from and how they compare nutritionally can help you make a choice that fits your family’s needs, preferences, values, and budget.
Where Different Milks Come From (1,2,3)
Dairy milk comes from cows raised on farms. After milking, it is pasteurized to ensure safety, and in Canada it is fortified with vitamin D by regulation. It naturally contains protein, calcium, and several B vitamins.
To put it simply, plant-based beverages are typically made by blending a plant ingredient with water and straining the liquid. Store-bought versions may also include ingredients such as emulsifiers and stabilizers to help keep the beverage smooth and prevent separation.
Common varieties include:
Almond
Oat
Soy
Coconut
Most commercially available plant-based beverages are fortified with calcium and vitamin D so their nutrient profiles more closely resemble dairy milk, which can make them a more suitable everyday option compared to non-fortified varieties.
Nutrition: What Is Actually Different? (1,2,4,5,6,7)
Rather than asking which milk is “best,” it is more helpful to ask what your family needs most from it. For example, cow’s milk and fortified soy beverages provide about 8 to 9 grams of protein per cup, while many almond, oat, and coconut beverages contain much less unless specifically formulated. If milk is an important source of protein in your child’s diet, that difference can matter.
Cow’s milk naturally contains calcium and is fortified with vitamin D in Canada. Many plant-based beverages are fortified with these nutrients as well, but the amounts vary by brand, so checking the Nutrition Facts table is important.
A Side-by-Side Look at Milk and Plant-Based Beverage Nutrition
The values in this table were gathered from the Nutrition Facts tables of common dairy milks and plant-based beverages available in Canadian grocery stores. They reflect typical fortified and unsweetened versions, but nutrition content can vary depending on the brand, flavour, and formulation.
This table is meant to provide a general comparison to help you think about how different options stack up in terms of protein, calories, and key nutrients.
A Note on Children’s Milk Consumption
For young children, adequate protein, fat, calcium, and vitamin D are important for growth and development. If you are unsure whether a different milk meets your child’s needs, speaking with a registered dietitian or health professional can be helpful.
Texture Matters: How Milk Choices Affect Cooking and Taste (7,8)
Nutrition is only one part of the decision. Texture and flavour can also make a big difference in how milk performs in your kitchen. Some milks are thin and light, while others are creamier or thicker. This affects how they blend in smoothies, foam in coffee, or hold up in baking and cooking.
The table below compares common dairy and plant-based beverages based on texture, flavour profile, and practical kitchen uses.
How Different Milks Perform in the Kitchen: Texture and Common Uses
Thinking About Sustainability (9,10)
Dairy production involves livestock, feed production, land use, water use, and greenhouse gas emissions. Plant-based beverages generally have lower greenhouse gas emissions and require less land overall.
However, environmental impact varies by product. For example:
Almond production can require significant water compared to other plant milks.
Oats and soybeans generally require less water and land compared to almonds.
There is no single perfect option. Sustainability also depends on the broader pattern of how we shop, cook, and reduce waste.
Cost and Accessibility
For many families, cost is just as important as nutrition or sustainability.
In Canada, dairy milk and plant-based beverages are widely available and often similarly priced. Cost can vary based on brand, fortification, and ingredients, so comparing prices and reviewing nutrition labels can help you assess overall value.
Building Food Literacy at Home (11)
Food decisions are shaped by more than just taste. They connect to nutrition, culture, budget, and personal values. Creating space at home to explore these factors together helps children understand how and why choices are made, rather than simply what to choose.
With your family, you can:
Compare protein amounts between products
Look at ingredient lists
Taste-test different options and discuss texture
Talk about where foods come from and how they are produced
These small conversations spark curiosity and encourage children to develop confidence and critical thinking around food choices.
Milk choices today reflect broader conversations about health, environment, and access. The goal is not to label one option as good or bad. It is to make an informed choice based on your needs. By understanding the differences, families can choose intentionally, based on what works best for them.
References
https://www.canada.ca/en/health-canada/services/fortified-food/canadas-approach.html
https://food-guide.canada.ca/en/tips-for-healthy-eating/sugar-substitutes-and-healthy-eating/
https://food-guide.canada.ca/en/applying-guidelines/nutrition-considerations-children-adolescents/
https://albertacancer.ca/leap-magazine/choosing-the-right-milk-alternative/