Healthiest Types of Milk to Buy at the Supermarket, According to Nutrition Experts (2025)

The world of milk has never been more confusing. Not only are there tons of options to choose from in the dairy department, but plant-based milk choices almost consume an entire aisle nowadays. This selection volume can render even the savviest shopper unsure of which type and brand to opt for.

But beyond the sheer number of options, many seemingly healthy milk choices can actually be loaded with unwanted ingredients like added sugar, preservatives, and other mystery additions. Here, we’ll help to clear up some of this confusion with a full debrief on what makes one milk choice more or less healthier than the next, and some nutritious picks to reach for on your next grocery run.

What Makes Milk More or Less Healthy?

While overwhelming, there are some silver linings to this plethora of milk selections. “The great thing about all of the available varieties of milk is that there's something for everyone. Choosing a milk that's best for you will depend on your preferences and personal health needs,” says Erin Davis, MS, RD, CDCES, registered dietitian and diabetes consultant.

For example, if you follow a plant-based diet or are sensitive to dairy, there’s no shortage of dairy-free picks to choose from. However, if you’re prioritizing protein or calcium intake and can tolerate dairy, a cow’s milk option may be the best choice. “Just because something is plant-based, doesn’t make it inherently healthier. Cow’s milk is naturally rich in vitamins, minerals, and protein,” explains Destini Moody, RD, CSSD, LD, registered dietitian expert with Top Nutrition Coaching.

That said, there are nutrients and ingredients in both kinds of milk to be wary of. For plant-based milks, you first want to check the ingredients list. “Some brands add ingredients like thickeners and sugar, which may not be ideal,” explains Davis. This is due to added sugar’s pro-inflammatory effects and the lack of long-term research on many food additives including thickeners, preservatives, or other hard-to-pronounce ingredients. “These are more prevalent in flavored plant-based milks, so always look for unsweetened versions,” Moody adds.

It’s also important to look at the nutrition facts panel. Without fortification, many plant-based milks don’t measure up to dairy in protein and calcium content. However, dairy-free milk producers have noted this deficit and many options are now fortified with these nutrients. Ideally, a plant-based milk would contain over (or as close to) five grams of protein and 250 milligrams (mg) of calcium per serving. Vitamin D is another nutrient you’ll also find added to both plant-based and cow’s milks due to its full-body benefits (and chronic deficiency among Americans). A healthy choice from either category would contain over two micrograms of vitamin D per serving.

It’s crucial to keep an eye out for the concerning ingredients listed above when looking at dairy-based milks, too, but we mainly want to be cautious of the saturated fat and dietary cholesterol content of these options. Although these nutrients are controversial, both saturated fat and dietary cholesterol have long been thought (and shown in some studies) to negatively impact blood cholesterol levels. Elevated cholesterol levels over long periods of time can lead to atherosclerosis—or plaque build-up on veins and arteries—which can contribute to heart disease development. Despite the varying conclusions surrounding these nutrients, the fact that they may increase cholesterol levels warrants employing caution around their consumption. With this in mind, choose cow’s milk options with less than two grams of saturated fat, and 15 mg of dietary cholesterol per serving.

The Healthiest Milk Varieties

Based on this information, we’ve chosen six of the healthiest milk varieties to look for on your next supermarket visit:

Oat Milk

“A creamy, plant-based milk alternative for those with sensitivities to nuts is oat milk,” says Davis, explaining why this dairy-free milk has skyrocketed in popularity in recent years. However, with this grain-based milk you can expect a higher carbohydrate load, similar to that of cow’s milk (around 12 grams per serving). “While it is higher in carbs than most other types of plant-based milk, oat milk contains beta-glucan, a prebiotic fiber that helps fuel gut bacteria, slow digestion, and improve overall blood sugar levels,” adds Davis. You’re also bound to find other beneficial nutrients in oat milk like lignans, a type of plant compound, and B vitamins including B12 and riboflavin, which combine to support energy metabolism and immune health. Ripple Oat Milk + Protein is an excellent option as it’s fortified with protein, calcium, and vitamin D, as is Califia Farms Extra Creamy Oat Milk, though it’s a lower protein choice.

1% Cow’s Milk

In addition to the nutritional benefits of cow’s milk discussed above, the dairy product is also an excellent source of vitamin A, phosphorus, magnesium, zinc, selenium, and B vitamins including riboflavin and vitamin B12. These support energy metabolism, bone health, immunity, and healthy growth and development. “One percent milk has my vote because whole milk has a bit too much saturated fat, but skim milk doesn’t have enough. Fat is important because vitamin D, the vitamin needed to help absorb calcium, is a fat-soluble vitamin—requiring fat for absorption,” Moody explains. Fairlife 1% Lactose Free & High-Protein Ultra-Filtered Milk is the ultimate choice, as it has almost double the protein content of regular milk, no symptom-causing lactose, and boasts approximately half the carbohydrate content of regular dairy milk due to the ultrafiltration process. Otherwise, Horizon Organic Lowfat Milk is another delicious, widely available option.

Almond Milk

Almond milk is one of the most reached for plant-based options behind oat milk thanks to its neutral taste and creamy texture. “Unsweetened almond milk is low in carbs and calories, so you can sip this beverage with little impact on your blood sugars,” says Davis. Plus, almonds (and almond milk) are rich in heart-healthy unsaturated fats, immune-boosting vitamin E, and a range of anti-inflammatory phytonutrients. For a minimal ingredient option (though low in protein, calcium, and vitamin D) try Malk Organics Unsweetened Almond Milk, and for a fortified option with all the ideal amounts of these nutrients, try Silk Original Protein Almond Milk.

Grass-Fed Cow’s Milk

Grass-fed is a term taking the dairy world by storm—and for good reason. “Milk from grass-fed cows contains omega-3 fatty acids, which have many health benefits,” explains Davis. These benefits include reduced inflammation, cholesterol levels, and even blood pressure readings. One technicality here is that the term should really read “grass-finished,” as all cows are usually fed grass for much of their life, but often finished on grain instead of grass. Finishing cows on grass is what boosts the omega-3 content of their milk (and meat). Organic Valley Grassmilk 2% Reduced Fat Milk is a tasty option, though just a touch over our saturated fat and cholesterol recommendations, which is totally fine in moderation. Otherwise, the brand also offers a fat-free version, but you’ll miss out on the fat needed to absorb vitamin D, unless you consume it with another fat-containing food.

Soy Milk

As the original dairy substitute, soy milk has been around since the mid-1990s. “This is my favorite type of plant-based milk, as it is not only the most similar to cow’s milk in terms of its amino acid profile (it’s got all nine of the essential amino acids yielding it a complete protein, a rare feature in plant-based protein), but it’s also got the most pleasant flavor [for me],” explains Moody. You’ll also find plenty of soy isoflavones in this beverage, which can help reduce the risk of heart disease, several cancers, and champion bone health. Some of the most impressive soy milks fortified with calcium and vitamin D include Pacific Foods Ultra Soy Non-Dairy Beverage and Soy Dream Enriched Original Organic Soy Milk.

Hemp Milk

And our final healthy milk of this round-up is hemp! While there are literally dozens of niche milk varieties including pistachio, cashew, flax, pea, corn, and more, hemp is one of the most notable for a few reasons. “Another milk that has all nine essential amino acids, hemp milk [also] has omega-3 fatty acids, and is lower in calories, [making it] a great option for those watching their weight,” explains Moody. Plus, hemp boasts notable amounts of vitamin E, calcium, iron, zinc, magnesium, potassium, and phosphorus. Pacific Foods Original Hemp Milk almost exactly measures up to cow’s milk in calcium and protein content, while offering impressive levels of vitamin D.

What to Look for in Healthy Milk

As previously mentioned, there are far more milk varieties available at the grocery store than listed here. To be able to confidently determine the healthfulness of these options, lean on the following guidelines:

• Avoid options with added sugar, thickeners, preservatives, or other mystery ingredients.
• Unflavored milks are more likely to be free from concerning ingredients.
• Look for options with upwards of five grams of protein per serving.
• Ideal choices will be fortified with at least two micrograms of vitamin D per serving.
• Choose milks with 250 milligrams or more of calcium per serving for bone health.
• Dairy-based milks with less than two grams of saturated fat and 15 milligrams of dietary cholesterol per serving are best for heart health.
• For those watching their carbohydrate intake, opt for nut-based milks or ultra-filtered cow’s milk for lower carb content.