Goat Milk vs Milk: Which is Better?

So, you’ve heard the rumor that goat milk is a game-changer. Even though goat milk only accounts for around 2% of the global milk supply compared to cow milk (81% of the world’s milk production), it deserves some attention, too.

So, let’s take a closer look at how goat milk and cow milk compare to find out which one is the better choice.

Comparing goat milk vs milk

	Goat milk	Cow milk (including whole, 2%, skim, etc.)
Type	Animal-based	Animal-based
Common allergens	Milk*	Milk
Vegan?	No	No
Paleo?	No	No
Keto?	No	No

These two animal-sourced milks are dairy products, so those with a cow milk allergy are unlikely to tolerate goat milk.

Dairy/milk is not part of traditional paleo diet, and these milks contain too many carbs to be keto-friendly.

Differences between goat milk and milk

While goat milk isn’t lactose-free, it contains less lactose than cow’s milk, which may make it a better choice for those with mild lactose sensitivities.

That said, while goat milk might be more tolerable for some, it’s not a guaranteed safe option for everyone dealing with dairy-related allergies. For dairy-free options, see our ultimate list of milks!

Goat milk typically has a tangier and slightly earthier flavor compared to cow milk, with a creamier texture. It often has a distinctively “goaty” taste that some people enjoy, while others might find it an acquired taste.

Types of cow’s milk

Here are the different types of cow milk you’ll often find in stores:

Whole milk: Creamy and full-bodied, whole milk contains a higher fat content for a richer taste.

2% milk (reduced-fat): Balanced in taste and texture, 2% milk offers a compromise between richness and lower fat content.

1% milk (low-fat): With minimal fat, 1% milk provides a lighter option while retaining some of milk’s natural creaminess.

Skim milk (non-fat): Fat-free and refreshing, skim milk offers the pure essence of milk without the fat content.

Lactose-free milk: A dairy option for the lactose-intolerant, this milk provides all the benefits without causing digestive discomfort.

Raw cow milk (whole): It’s milk in its natural state, packing all the rich flavors and nutrients straight from the udder.

Flavored milk: Infused with delightful tastes like chocolate or strawberry, flavored milk adds an exciting twist to the classic dairy drink.

How to use goat milk vs milk

Here are some of the various ways you can use goat milk and cow milk:

Goat milk:

• Drinking as a dairy beverage
• Making cheese and yogurt
• Crafting soap and skincare products
• Baking in recipes
• Mixing in smoothies
• Creating ice cream and gelato
• Preparing creamy sauces and soups

Cow milk:

• Consuming as a beverage
• Producing various types of cheese
• Churning into butter
• Making cream-based desserts
• Adding to coffee and tea
• Cooking in savory dishes
• Creating milkshakes and malts
• Culturing into kefir
• In cereals and oatmeal

Can goat milk replace cow’s milk?

Yes, goat milk can often replace cow’s milk in various applications. It’s a good alternative for people with cow’s milk allergies or lactose intolerance, as it contains less lactose and different proteins. Goat milk is rich in nutrients, though some may find its distinct taste and texture different from cow’s milk. It’s important to consider individual preferences and nutritional needs when making the switch.

Nutrition: Goat milk vs milk

Goat milk is similar to cow milk in terms of nutrition, with around the same amount of calories and protein.

Goat milk is naturally rich in calcium and might even lower cholesterol levels, according to some studies. Plus, depending on the brand, goat milk might have some extra vitamin D, similar to cow milk.

Both goat milk and cow milk contain lactose, but goat milk has slightly less, which also means less sugar than cow milk.

Per cup (237 ml/8 oz.)	Calories	Total fat (sat. fat)	Total carbs	Total sugars (incl. added)	Protein	Calcium	Vit D
Goat milk	140	7 g (4 g)	11 g	0 g	8 g	25% DV	15% DV
Whole milk	160	8 g (4.5 g)	11 g	10 g (0 g)	8 g	25% DV	10% DV
2% milk	130	5 g (3 g)	12 g	12 g (0 g)	8 g	25% DV	10% DV
1% milk	110	2.5 g (1.4 g)	13 g	12 g (0g)	8 g	25% DV	10% DV
Skim milk (nonfat milk)	90	0 g	13 g	12 g (0 g)	8 g	30% DV	25% DV

How to store goat milk and milk

I recommend keeping both goat milk and cow milk in the coldest part of your fridge (usually at the back). Consume within 1 week of opening, and always double check the “best before” date on the carton.

Spoiled goat or cow milk typically exhibits sour or off-putting odor, curdled or lumpy texture, and a sour or unpleasant taste. If you notice any of these signs, toss it!

Goat milk vs milk: Which is better

Personally, I prefer cow milk for its mild, creamy flavor in cappuccinos or for cooking, but goat milk is a lower lactose option that’s great for cheese making. At the end of the day, it’s really about what you like and what works best for you. For me, the creamy comfort of cow milk wins out over the potential benefits of goat milk.

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