With so many alternatives to cow’s milk, plant-based milk (also called dairy-free milk) has become increasingly popular over recent decades. Whether you’re on a special diet like keto or Paleo, are a vegan, or are allergic to cow’s milk, you might be wondering which type of milk is the best alternative to cow’s milk.
Some of the best alternatives to cow milk include soy milk, goat’s milk (if you’re not allergic), almond milk, coconut milk, and rice milk, among a few other options.
We’ll help you choose the best cow milk alternative (based on the reason you’re avoiding cow milk) in this article.

What’s in cow’s milk?
Cow’s milk is naturally rich in protein, which sets it apart from many of the plant-based milk alternatives. One cup of cow’s milk provides around eight grams of protein per cup.
The fat content of cow’s milk varies depending on the type you buy. Non-fat milk is skimmed so it doesn’t contain any fat, and the fat increases with 1%, 2%, and whole milk – the latter containing the most fat.
Cow’s milk is naturally rich in calcium and has vitamin D added to it. Vitamin D, like calcium, is important for bone health and isn’t naturally occurring in many foods.
What’s the best alternative to cow’s milk?
There are several cow’s milk alternatives on the market, but not all of them are similar nutrition-wise. For instance, almond milk is a cow’s milk alternative, but it doesn’t contain nearly as much protein as cow’s milk (one gram of protein compared to eight grams in cow’s milk).
If you’re looking for a cow’s milk alternative, the “best” one will depend on why you want to avoid cow’s milk. We made a little guide to help you navigate some of the best alternatives to cow’s milk below!
Reason for avoiding cow’s milk | Best cow’s milk alternative |
Cow’s milk allergy | Goat’s milk if not allergic (rice milk for other allergies) |
Lactose intolerance | Lactose-free cow’s milk (or any plant-based milk) |
Mild intolerance of cow’s milk | A2 milk (or any plant-based milk) |
Vegan lifestyle | Soy milk or any other plant-based milk |
Special diet (keto, Paleo, etc.) | Almond milk or coconut milk |
Goat’s milk
If you have a cow’s milk allergy, you might be able to tolerate goat’s milk (but it varies among individuals – some people with a cow’s milk allergy are allergic to other mammal milk). Goat’s milk is the most similar to cow’s milk nutrition-wise, making it a good alternative.
Like cow’s milk, goat milk isn’t suitable if you have lactose intolerance (it contains slightly less lactose than cow’s milk but isn’t lactose-free).
Lactose-free milk
Lactose intolerance is when your body doesn’t produce enough of the lactase enzyme. Lactase helps break down the natural sugar in mammal milk called lactose. Without enough lactase enzyme, you can experience symptoms like stomach upset, nausea, gas, diarrhea, and bloating when you consume cow’s milk.
Lactose-free milk is regular cow’s milk with the addition of the lactase enzyme to help you break down lactose. Lactose-free milk is identical to cow’s milk nutrition-wise, making it an excellent alternative if you want to keep cow’s milk in your diet.
A2 milk
If cow’s milk just doesn’t “sit right” with you, you might consider trying A2 milk. A2 milk is made from cows that only produce the A2 protein, which is thought to be better digested/tolerated than the naturally occurring A1 protein.
A2 milk isn’t suitable if you have lactose intolerance because it still contains lactose, but some people find that they do better with A2 milk compared to regular cow’s milk.
Soy milk
Soy milk is the most similar to cow’s milk while being a plant-based alternative. Soy milk has a protein content similar to cow’s milk, and it’s also fortified with calcium and vitamin D.
Soy milk is not only great for vegans but it’s suitable for cow’s milk allergies and lactose intolerance. Soy milk is easy to find at grocery stores since it was one of the first plant-based milk alternatives available.
Other plant-based milk alternatives
If you’re not a fan of soy milk, some of the most popular plant-based milk alternatives include:
- Almond milk (not a good source of protein)
- Coconut milk (also not a good source of protein, but higher in fat than almond milk)
- Rice milk (best alternative for those with allergies since it’s free of cow’s milk protein, soy, and tree nuts)
Nutritional comparison of best cow milk alternatives
Per cup (237 ml/8 oz.) | Calories | Total fat (saturated) | Total carbs | Total sugars (incl. added) | Protein | Calcium | Vit D |
2% milk (for comparison) | 130 | 5 g (3 g) | 12 g | 12 g (0 g) | 8 g | 25% DV | 10% DV |
A2 milk (2%) | 120 | 5 g (3 g) | 12 g | 12 g (0 g) | 8 g | 25% DV | 15% DV |
Almond milk | 30 | 2.5 g (0 g) | 1 g | 0 g | 1 g | 45% DV | 25% DV |
Coconut milk | 40 | 4 g (3.5 g) | 2 g | <1 g (0 g) | 0 g | 45% DV | 25% DV |
Goat milk | 140 | 7 g (4 g) | 11 g | 11 g (0 g) | 8 g | 25% DV | 15% DV |
Lactose-free milk (2%) | 130 | 5 g (3 g) | 13 g | 12 g (0 g) | 8 g | 25% DV | 15% DV |
Rice milk | 70 | 2.5 g (0 g) | 13 g | <1 g (0 g) | 0 g | 20% DV | 25% DV |
Soy milk | 80 | 4.5 g (0.5 g) | 4 g | <1 g (0 g) | 7 g | 20% DV | 15% DV |
FAQs:
Soy milk has a mild sweet flavor, making it more similar to the natural sweet taste (from lactose) in cow’s milk. Soy milk is suitable for those with cow’s milk allergies and lactose intolerance since it’s completely plant-based.
Almond milk, coconut milk, and rice milk are all popular dairy-free milks that should be easy to digest. They are free of lactose, a natural sugar in cow’s milk that many people can’t digest well.
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