Are you looking for the healthiest milks to drink every day? They often include nutrient-rich options like almond milk, oat milk, soy milk, and other plant-based choices made with simple ingredients. In this guide, Blend N Pour will help you find the best milk options for your health goals and show how easy it is to make fresh nut milk at home.
What To Look For In Healthy Milk
Choosing the healthiest milks to drink is not only about taste. A healthy milk should provide nutrients without excessive sugar or unnecessary additives.
Look for milk with:
- High nutritional value like protein, calcium, vitamin D, and healthy fats [1][2]
- Low added sugar, especially unsweetened varieties [3]
- Healthy fats such as omega-3 fatty acids and medium-chain triglycerides
- Minimal processing and fewer preservatives or artificial additives
Homemade milk can also provide better ingredient control and freshness.
10 Healthiest Milks To Drink Daily According To Dietitians
Experts often recommend selecting milk based on protein content, digestion, allergies, and lifestyle preferences. Below are some of the healthiest milks to drink regularly.
Almond Milk
Almond milk is one of the healthiest milks to drink for people seeking a low-calorie dairy alternative. It naturally contains vitamin E and works well in smoothies, cereal, and coffee [4].
Unsweetened almond milk is especially popular for reducing added sugar and calorie intake.
Oat Milk
Oat milk is a popular plant-based option because it contains beta-glucan fiber, which may support heart health and cholesterol balance [5].
Its creamy texture makes it popular for coffee, smoothies, and dairy-free recipes. Unsweetened varieties are usually the healthier option.
Soy Milk
Soy milk is widely recognized as one of the healthiest milks to drink due to its high protein content and balanced nutrition profile.
Research suggests soy foods may support heart health when included in a balanced diet [6]. Unsweetened soy milk is also a popular choice for smoothies and post-workout drinks.
Cow’s Milk
Cow’s milk remains one of the healthiest milks to drink for people who tolerate dairy well. It naturally provides protein, calcium, vitamin B12, and vitamin D [1].
Its high-quality protein content may help support muscle recovery and bone health.
Pea Milk
Pea milk is gaining popularity among the healthiest milks to drink because it offers high protein content while remaining dairy-free, soy-free, and nut-free.
Its creamy texture works well in smoothies, cereal, and coffee drinks.
Cashew Milk
Cashew milk provides a creamy consistency with fewer calories than many dairy products. It is a good choice for people seeking lighter plant-based alternatives.
Its mild flavor works well in smoothies, sauces, and coffee drinks.
A2 Milk
A2 milk contains only the A2 beta-casein protein, unlike regular milk that contains both A1 and A2 proteins.
Some people find A2 milk easier to digest, making it one of the healthiest milks to drink for individuals with mild dairy sensitivity.
Rice Milk
Rice milk is suitable for people with soy, dairy, or nut allergies. Its naturally sweet flavor and light consistency make it easy to drink and versatile for recipes.
Although lower in protein, rice milk remains one of the healthiest milks to drink for people with multiple food sensitivities.
Hemp Milk
Hemp milk contains omega-3 and omega-6 fatty acids that may help support heart and brain health [7].
Its healthy fat profile makes hemp milk one of the healthiest milks to drink for individuals seeking dairy-free nutrition with beneficial fats.
Coconut Milk
Coconut milk contains medium-chain triglycerides that may support energy metabolism and satiety [8].
Its rich texture makes it popular for smoothies, soups, curries, and dairy-free desserts.
Quick Comparison Of The Healthiest Milks To Drink
Here is a quick comparison of the healthiest milks to drink based on average nutrition per 1 cup (240 ml) of unsweetened milk. Nutritional values may vary slightly depending on the brand and ingredients used.
|
Milk Type |
Calories |
Protein |
Total Fat |
Carbohydrates |
Key Nutrient |
|
Almond Milk (unsweetened) |
30–40 |
1g |
2.5–3g |
1–2g |
Vitamin E |
|
Oat Milk (unsweetened) |
90–120 |
2–4g |
3–5g |
14–16g |
Beta-glucan fiber |
|
Soy Milk (unsweetened) |
80–100 |
7–9g |
4–5g |
3–4g |
Complete protein |
|
Cow’s Milk (2%) |
120 |
8g |
5g |
12g |
Calcium |
|
Pea Milk |
70–90 |
8g |
4.5g |
1–2g |
Plant protein |
|
Cashew Milk (unsweetened) |
25–40 |
<1g |
2–3g |
1–2g |
Healthy fats |
|
A2 Milk |
120 |
8g |
5g |
12g |
Easier digestion |
|
Rice Milk |
110–130 |
<1g |
2–3g |
22–24g |
Hypoallergenic |
|
Hemp Milk |
60–80 |
2–3g |
4–5g |
1–2g |
Omega-3 |
|
Coconut Milk Beverage |
45–80 |
<1g |
4–5g |
1–2g |
MCT fats |
Is Dairy Milk Or Plant-Based Milk Healthier?
The healthiest milks to drink depend on your nutrition goals, digestion, and personal preferences. Both dairy milk and plant-based milk offer important nutrients, but each option has different advantages [1][3].
|
Category |
Dairy Milk |
Plant-Based Milk |
|
Protein |
Naturally high in complete protein |
Soy milk and pea milk are highest in plant protein |
|
Digestion |
May cause discomfort for people with lactose intolerance |
Usually easier to digest and naturally lactose-free |
|
Calories |
Often higher in calories and saturated fat |
Almond and cashew milk are typically lower in calories |
|
Nutrients |
Naturally rich in calcium, vitamin B12, and protein |
Often fortified with calcium, vitamin D, and other nutrients |
|
Allergies & Diets |
Not suitable for dairy-free or vegan diets |
Suitable for vegan, dairy-free, and lactose-free lifestyles |
|
Best For |
Muscle recovery, bone health, higher protein intake |
Weight management, dairy sensitivity, plant-based diets |
Ultimately, the healthiest choice depends on your body and lifestyle. Unsweetened and minimally processed milk options are generally considered healthier, whether dairy-based or plant-based.
Benefits Of Making Milk At Home
Homemade milk offers several advantages compared to many store-bought products. It gives you more control over ingredients while helping reduce unnecessary additives and excess sugar.
Benefits of making milk at home include:
- Better ingredient control with fewer preservatives and stabilizers
- Fresher flavor and creamier texture from whole ingredients
- Customizable sweetness and thickness based on personal preference
- Lower long-term cost compared to packaged plant-based milk
- Less packaging waste and more sustainable daily use
For many people, homemade options can be some of the healthiest milks to drink because they contain fewer processed ingredients and more customizable nutrition.
Make Healthy Milk At Home With Blend N Pour
Many of the healthiest milks to drink, including almond milk, oat milk, soy milk, and cashew milk, can be made fresh at home with Blend N Pour products. The machine simplifies the process while giving you more control over ingredients.
Benefits of Blend N Pour Nut Milk Maker:
- Make fresh plant-based milk in minutes
- Keep fiber and nutrients from whole ingredients
- Avoid gums, fillers, and added sugars
- Easy one-touch operation
- Self-cleaning in under 60 seconds
- Create smoothies, soups, and veggie blends
Unlike many store-bought products, homemade milk allows you to customize flavor, sweetness, and thickness while using simple ingredients. For people looking for the healthiest milks to drink daily, Blend N Pour makes homemade nutrition easier, fresher, and more convenient.
Conclusion
The healthiest milks to drink depend on your nutrition goals, dietary preferences, and digestion. With Blend N Pour, making fresh homemade milk becomes easier, healthier, and more convenient every day.
For more helpful kitchen tips, follow us on Facebook and Instagram! If you have any questions about Blend N Pour products or promotions, contact us anytime at support@blendnpour.com. Our 24/7 team is always happy to help.
Frequently Asked Questions
1. What Is The Healthiest Milk To Drink Daily?
Soy milk, cow’s milk, almond milk, and oat milk are commonly considered healthy daily options because they provide valuable nutrients and fit different dietary needs.
2. Which Milk Has The Most Protein?
Soy milk, pea milk, and cow’s milk typically provide the highest protein content among popular milk choices available today.
3. Is Plant-Based Milk Healthier Than Dairy Milk?
Plant-based milk may be healthier for lactose intolerance or vegan diets, while dairy milk naturally contains higher protein and certain vitamins.
4. What Milk Is Best For Weight Loss?
Unsweetened almond milk and cashew milk are popular for weight management because they are generally lower in calories and added sugar.
5. Is A Nut Milk Maker Better Than A Vitamix Blender?
A nut milk maker automates blending, heating, and cleaning, while traditional blenders often require extra preparation and manual straining.
References
[1] U.S. Department of Agriculture FoodData Central (n.d.) ‘Milk, Whole, 3.25% Milkfat’ [online] in fdc.nal.usda.gov. Available at: https://fdc.nal.usda.gov/
[2] Mayo Clinic Staff (2024) ‘Nutrition And Healthy Eating Basics’ [online] in mayoclinic.org. Available at: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating
[3] Harvard T.H. Chan School of Public Health (n.d.) ‘The Nutrition Source: Healthy Drinks’ [online] in hsph.harvard.edu. Available at: https://nutritionsource.hsph.harvard.edu/healthy-drinks/
[4] U.S. Department of Agriculture FoodData Central (n.d.) ‘Almond Milk, Unsweetened’ [online] in fdc.nal.usda.gov. Available at: https://fdc.nal.usda.gov/
[5] Harvard T.H. Chan School of Public Health (2020) ‘Whole Grains And Fiber’ [online] in hsph.harvard.edu. Available at: https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/
[6] U.S. Food and Drug Administration (2017) ‘Soy Protein and Coronary Heart Disease’. Available at: https://www.fda.gov/about-fda/economic-impact-analyses-fda-regulations/food-labeling-health-claims-soy-protein-and-coronary-heart-disease-proposed-rule
[7] World Health Organization (2021) ‘Healthy Diet’ [online] in who.int. Available at: https://www.who.int/news-room/fact-sheets/detail/healthy-diet
[8] Eyres L, Eyres MF, Chisholm A, Brown RC. (2016) Coconut Oil Consumption And Cardiovascular Risk Factors In Humans. Nutrition Reviews. 2016 Apr;74(4):267-280. Available at: https://pubmed.ncbi.nlm.nih.gov/26946252/
