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What are the Healthiest and Highest-Protein Milk Types? As Ranked by a Nutrition Expert

  • sarah81772
  • 2 days ago
  • 2 min read


Written by Hannah Bradfield and featured in Mens Health - May 2025


Everything you need to know about the healthiest milks on the market, including protein content and what to avoid.


From hemp to pea to goat and back to standard cow’s milk, it feels like we’re milking just about anything at this point. These days, the supermarket milk aisle is a minefield. Type the word into TikTok, and you’ll have 1.3 million videos to scroll through – often with contradictory advice on which type of milk you should buy – and what has been deemed a fashionable milk choice one moment has sometimes lost its street cred the next (oat milk, we’re looking at you).


However, while oat milk has come under fire for its sugar content, it seems to be back in people’s good books. As was recently reported by The Guardian, according to data firm Kantar, it’s risen the ranks to become Britain’s top preferred plant-based drink, with sales having grown 7.2% in the last 12 months. Additionally, supermarket sales data shows shoppers are putting more plant-based milk into their baskets for the first time since 2022 – with just under 35% of UK households consuming plant-based drinks. And although YouGov data says 41% of people think it’s unacceptable for coffee shops to charge extra for non-dairy milk, it’s not stopping people from getting their oat latte fix – with one in four coffees sold by the major chains made with non-dairy milk.


Coffee shop politics aside, however, when it comes to the milk aisle, we truly are spoilt for choice – and when social media is constantly telling us different things, which milk-based advice do we trust? Luckily, we’ve got an expert on hand to tell us everything we need to know about the healthiest milk types.


‘Milk isn’t just cow’s milk anymore; we can now choose anything from oats to peas being squeezed for your morning cuppa or cereal splash,’ says dietitian and Nutritionist Resource member Sarah Abdula. However, she says the healthiest milk type ‘depends on your health goals, lifestyle, and any medical conditions’.


‘Having been a specialist weight management dietitian for over 10 years, I know there is no one-size-fits-all milk. For protein and nutrients, cow’s, soy and pea are top of my recommended list. For taste and trends, oat is winning at the moment in cafes across the UK. For weight loss, almond and coconut are low-cal but lack substance,’ she adds.


To help you work out the healthiest option for you, Abdula has broken down nine of the most popular milks, ranked with pros, cons and things to avoid.


The Healthiest Milk Types


Cow’s Milk

Best For: Protein, Bone Health and Balanced Nutrition

Pros:

  • Naturally high in protein (~8g per 200ml).

  • Rich in calcium, iodine, B12 and vitamin D.

  • Skimmed and semi-skimmed options available for lower fat.

Cons:

  • Contains saturated fat (in whole milk).

  • Not suitable for vegans or those with dairy allergies.

  • Can cause digestive upset in lactose-intolerant individuals.

Avoid: If you are lactose intolerant or if you have a dairy allergy.



 
 
 

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