Milk Decoded: From Plant to Dairy & Beyond

Milk is daily for most of us – in our coffee, breakfast, and whipped into sauces or smoothies. But standing in the milk aisle today can feel more like choosing a political stance than picking a drink. Dairy or plant-based? Organic or fortified? Oat or almond? The options are endless.

Beyond taste and texture, each milk carries its own nutritional pros and cons, as well as environmental and ethical considerations. So whether you're loyal to dairy or exploring alternatives, here’s a breakdown of some of the most popular types of milk I get asked about.

Dairy

Classic dairy milk has nourished generations and is still a staple for many. It’s naturally rich in calcium, protein, vitamin B12 and iodine – nutrients that support bone health, red blood cell formation and thyroid function. It also contains all nine essential amino acids, making it a complete protein.

However, dairy has come under scrutiny. Some people find it hard to digest due to lactose intolerance, while others choose to avoid it for ethical or environmental reasons. Still, it remains one of the most nutrient-dense milks, especially when opting for organic, raw or grass-fed varieties.

Almond

Once the darling of the dairy-free world, almond milk is praised for its low calorie content and subtly sweet, nutty flavour. It’s often fortified with calcium, vitamin D and E, and is naturally lactose and cholesterol-free.

But there’s a catch. Almond milk is very low in protein (around 1g per 200ml), and from an environmental standpoint, almonds are thirsty crops. A single almond takes roughly 3.2 gallons of water to produce, and most commercial almonds come from drought-prone California.

Oat

Creamy, slightly sweet, and excellent in coffee, oat milk has surged in popularity for good reason. It froths like dairy when stabilised with oil, is nut-free, and usually comes fortified with B vitamins and calcium. It also contains beta-glucans – a type of soluble fibre linked to heart health and cholesterol reduction.

From a sustainability perspective, oat milk shines: oats require relatively little water and are often grown in cooler climates, meaning less pesticide use and lower emissions.

With oat milk it’s important to check the ingredients – ensure you’re buying a milk that is just oats, water and salt, no added oil as this is where the health profile of this milk drastically changes (added rapeseed oil is found in many oat milks now, and when heat treated this oil becomes inflammatory and can be tricky on digestion too).

Coconut

Coconut milk (the carton kind, not the canned cooking version) has a distinct taste that people tend to love or hate. It’s high in saturated fat, but also contains lauric acid, a fatty acid believed to have antimicrobial properties.

Nutritionally, it’s low in protein and carbs and unless fortified, doesn’t offer much in the way of calcium or B12. Environmentally, coconuts fare better than almonds or soy in terms of water use, but concerns have been raised about farming practices and habitat loss in some growing regions.

Soy

Soy milk was the original dairy-free option, and it’s still one of the most nutritionally robust. It offers nearly the same amount of protein as cow’s milk (around 7g per 200ml), and is rich in potassium, calcium (when fortified), and B vitamins.

It’s worth knowing that soy also contains phytoestrogens, plant compounds that mimic oestrogen in the body. While most research suggests moderate soy intake is safe and may even reduce the risk of heart disease and certain cancers it’s something to be aware of for those with hormone-sensitive conditions.

Environmentally, soy is a mixed bag. While it needs less water than almonds, soy farming has been linked to deforestation in regions like the Amazon. That said, the majority of soy grown globally is used for animal feed, not milk. With soy, always choose organic.

Cashew

Cashew milk is rich and creamy which is great for soups, sauces, and coffee alike. It’s low in calories, often fortified, and naturally lactose-free. Its protein content is on the lower side (around 1g per 200ml), but it makes up for it in versatility. It can also be made into creams and as a plant-based cheesecake topping.

From a sustainability angle, cashews require less water than almonds but raise concerns around farming conditions, particularly in countries like Vietnam and India.

Goat

Goat milk is less common in many parts of the world, but it's an interesting option. It’s slightly lower in lactose than cow’s milk, and some find it easier to digest due to smaller fat globules than dairy and higher levels of medium-chain fatty acids.

Nutritionally, it’s rich in calcium, potassium, and vitamin A. It’s also a complete protein source. However, as with dairy always opt for organic or sustainably farmed milks. The best way to do this is to do your research or if you can chat to the farmer.

Taste-wise, goat milk is earthy and distinctive - but definitely worth trying if you haven’t before.

Milk has come a long way from a bottle on the doorstep. Whether you're pouring cow’s milk over porridge, blending cashew milk into soup, or steaming oat milk for your morning flat white, each one offers something different in taste, nutrition, and environmental impact.

As with anything, it’s about balance. One isn’t necessarily better than another across the board, but hopefully this give you a little more clarity to make decisions that are right for you and the planet.