Best Alternative to Cow’s Milk: Goat Milk, Plant-Based Milk, and Beyond

Many people are opting to ditch dairy in favor of milk alternatives, with reasons ranging from ethical and environmental to intolerances and indigestion.  

But if you’re concerned with missing out on essential macronutrients, vitamins, and minerals, you may wonder which milk is the best alternative to cow’s milk and can still give you the most nutritional bang for your buck.

In this article, we’ll explore the healthiest alternatives to cow’s milk, including the underrated goat milk and six plant-based options to consider. 

6 Healthiest Alternatives to Cow’s Milk

While there are many other types of milk alternatives, we’re going to talk about the six healthiest options. As you may notice, the much-beloved oat milk is not on this list due to its typically high sugar content and the addition of seed oils and other additives. 

Here’s a quick look at the nutritional differences between these milks (with cow’s milk included as a reference point): 

1. Goat Milk

Many people who can’t tolerate cow’s milk do fine with goat milk, as it is much less likely to cause digestive or skin issues. This is because goat’s milk is lower in lactose than cow’s dairy, and the proteins are primarily A2 casein, which is often easier to digest than A1 casein.

The proteins and fat molecules in goat milk are also smaller, so they are digested more easily and absorbed faster. Overall, goat’s milk proteins are less allergenic than cow’s milk proteins, making it a great choice for many who can’t tolerate regular dairy. ¹ 

Goat milk is a great alternative to both plant-based milk and cow’s milk because it has higher protein and calcium than cow’s milk. Compared to plant-based milk, goat milk is much less processed and has more B vitamins, potassium, vitamin C, copper, and manganese. 

However, it’s important to know that goat milk is not suitable for infants as a milk substitute because it lacks folate and can damage the kidneys due to the higher protein. After age one, pasteurized goat milk can become part of a healthy and balanced diet.  

Studies have shown that goat milk proteins have anti-inflammatory, immunomodulatory, antioxidant, antimicrobial, and allergic management properties.¹ 

Plus, although this is not always the case, goat dairy farms tend to be organic, smaller, and more humane than conventional dairy farms.

One cup of goat milk contains: 

• 168 calories
• 8.6g protein
• 10g fat
• 11g carbohydrates/sugar 
• 327mg calcium
• 34mg magnesium
• 271mg phosphorus
• 498mg potassium

2. Almond Milk

If you’ve been in the plant-based world for a while, you know almond milk is an OG milk alternative. 

However, not all almond milks are created equal—some have high amounts of added sugar and additives like gums, stabilizers, natural flavors, and emulsifiers. 

Healthy almond milk options typically are organic and have minimal ingredients (ideally just almonds, water, and salt). 

Some of the best brands include MALK, Elmhurst, Three Trees, and New Barn.

However, don’t expect your almond milk to provide the same nutrient-loaded, satiating effect as regular dairy—it has much less fat, protein, and natural micronutrients. 

Many types of almond milk are fortified with some vitamins and minerals—but these are also the types most likely to contain additives, fillers, and gums. 

If you get those nutrients elsewhere, opting for organic almond milk with fewer ingredients is best. While additives like xanthan gum, carrageenan, or lecithins are thought to be safe in small doses, some people are sensitive to them and can cause digestive issues.

The nutritional value of almond milk can vary widely. Many popular, inexpensive brands are typically shelf-stable and use very few almonds in their nut milk (it’s basically water), while pricier options are often thicker and creamier from the additional nuts, contributing to greater calorie and fat levels. 

Almond milk is a healthy plant-based milk alternative because it is low in calories and contains heart-healthy monounsaturated fats. It also naturally contains vitamin E. 

Here are the nutrition facts for two of the most popular almond milk brands—one more conventional, the other organic and additive-free: 

3. Organic Soy Milk

Soy milk is the most nutritionally similar plant-based alternative to cow’s milk. It has similar amounts of protein, with about half the fat and calories compared to whole cow’s milk. Soy milk is also one of the creamiest plant milks and has a mild flavor similar to cow’s milk.

Like with almond milk, it’s best to look for soy milk options that don’t contain additives, sweeteners, fillers, or gums. 

Westlife is a good option, with its organic soy milk solely containing organic soybeans and water. 

Organic soy milk is preferable to conventional soy milk because conventional soybeans contain more pesticide residues and are almost always guaranteed to be genetically modified.²

While not all genetic modification is bad, in the case of soybeans, they are genetically modified to be herbicide-resistant, meaning they get sprayed directly with pesticides like glyphosate.

One cup of organic unsweetened soy milk (Westlife brand) contains:

• 100 calories
• 4.5g fat
• 0.5g saturated fats
• 5g carbohydrates
• 1g fiber
• 9g protein
• 430mg potassium
• 1.2mg iron
• 30mg calcium

4. Coconut Milk

Coconut milk is another flavorful plant-based milk alternative—but we’re not talking about the ultra-fat-dense coconut milk in a can here (which is delicious, but you probably don’t want to be dumping an entire can on your bowl of cereal). 

One of our favorites is Elmhurst (combining coconut and cashew milk), which doesn’t contain fillers, sweeteners, or additives. 

It can be very difficult to find non-canned coconut milk that does not use guar gum or other emulsifiers because emulsifying agents are needed to prevent the water and coconut cream in coconut milk from separating. 

Nutritionally, coconut milk is slightly different from most other plant-based milk alternatives, typically containing a higher fat content and no protein at all. 

Many brands of shelf-stable coconut milk will fortify it with vitamins and minerals, but coconut milk also contains naturally occurring potassium, magnesium, phosphorus, and a little bit of iron.

Here, we’ll include the nutrition facts for Califia Coconut Milk, as Elmhurst also uses cashews, which will skew the natural nutritional facts. 

One cup of Califia Unsweetened Coconut Milk contains:

• 45 calories
• 4g fat
• 3.5g fat
• 2g carbohydrates
• 0g protein
• 200mcg vitamin A (fortified)
• 4.4mcg vitamin D (fortified)
• 400mg calcium (fortified)
• 60mg potassium (fortified)

5. Macadamia Milk

Macadamia milk is another healthy plant-based milk alternative, as macadamia nuts are loaded with heart-healthy fats, antioxidants, vitamin E, manganese, and B vitamins. 

Milkadamia is the most well-known macadamia milk, and its Organic Artisan version is one of the healthiest options.

While other Milkadamia macadamia milk products contain gellan gum and guar gum, Organic Artisan contains only macadamia milk (filtered water, organic macadamias), organic agave nectar, organic citrus fiber, and sea salt. However, keep in mind that this one contains 3 grams of added sugar from organic agave nectar. 

Per 1-cup serving, Milkadamia Organic Artisan macadamia milk contains:

• 60 calories
• 5g fat
• 1g saturated fat
• 5g carbohydrates
• 3g sugar
• 1g protein
• 30mg potassium
• 10mg calcium 

6. Cashew Milk

Last but not least, cashew milk is another creamy plant-based milk substitute with a neutral flavor that works well in many recipes—savory and sweet. 

Cashews contain monounsaturated fats, vitamin E, and some magnesium, potassium, calcium, and vitamin K, and cashew milk is low in both calories and carbohydrates. 

We love Elmhurst Milked Cashews for its lack of additives, containing just cashews and water. This cashew milk also contains more good fat and protein than other nut milk, making it more satiating. A one-cup serving provides:

• 130 calories
• 10g fat
• 1.5g saturated fat
• 7g carbohydrates
• 4g protein
• 145mg potassium
• 15mg calcium 
• 1mg iron 

So, what’s the best milk alternative to cow’s milk?

There isn’t a single best answer for the best alternative to cow’s milk, as it can depend on your preferences and health goals. If you have trouble with cow’s milk (like lactose intolerance), you could try goat milk as a high-protein alternative. If you don’t want dairy at all and want to keep the protein high, organic soy milk would be the next best option. If you are getting your protein elsewhere, then plant-based milk alternatives like coconut, almond, cashew, and macadamia milk without fillers, gums, or additives can all be great choices—try them all out to see which fits your taste best!

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