Cow’s Milk vs Alternatives | American Dairy Association NE

You’re at the grocery store and you’ve gotten to the dairy aisle… now what? There are so many options to choose from, so how do you decide? First, you must know what exactly is in each beverage.

This chart compares an 8-oz. glass of cow’s milk and lactose-free cow’s milk to alternatives like soy, almond, and oat beverages. You will see how calories and nutrients stack up, which vitamins and minerals are naturally occurring, and how they compare in price.

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If you still can’t decide which beverage to choose, here are five reasons cow’s milk is a go-to choice for many families.

1. It’s Naturally Rich in Nutrients

Cow’s milk naturally contains key nutrients – including calcium, phosphorus, riboflavin and vitamin B12 – while plant-based alternatives are often fortified with nutrients they do not contain. When deciding what type of milk or milk alternative to provide for kids, the American Academy of Pediatrics recommends that parents check the labels of plant-based milk alternatives sine the amount of protein and calories can vary widely by brand.

2. There’s a Higher Quality of Protein

Cow’s milk provides 8 grams of high-quality protein per 8-ounce serving, while almond, cashew, rice, and coconut offer 0-1 grams of protein for the same serving size.

3. There is a Lactose-free Option

Many times, people with lactose intolerance turn to plant-alternative beverages. Lactose-free cow’s milk is an excellent source of protein, calcium, vitamins and minerals. Lactose-free milk packs the same nutritional punch as regular cow’s milk, just wihtout the GI side effects for those who aren’t able to digest the lactose in regular milk.

4. The Cost Per Glass is Less Expensive

Estimating at about $0.30 per 8 oz. glass, cow’s milk is the better bang for your buck. According to the comparison chart from National Dairy Council, oat milk is $0.69 for the same serving, which is about 2x the cost of traditional cow’s milk.

5. Elevates the Nutrition and Taste of Recipes

Not only does cow’s milk provide valuable nutrition, it’s hard to beat the real dairy taste in recipes. Here are some of our favorite recipes that use the type of cow’s milk that works best for you.