Whole dairy milk vs Plant milk alternatives
Side-by-side comparison, when-to-use-each guide, and instant conversion. Reviewed for 2026.
Complete nutrition profile without fortification, highest protein, bone health.
Dairy allergy, vegan lifestyle, environmental preference, lactose intolerance.
| Aspect | Whole dairy milk | Plant milk alternatives |
|---|---|---|
| Protein per cup | 8g | Soy: 7g / Oat: 3g / Almond: 1g |
| Calcium | 300mg (natural) | Varies: 120-450mg (fortified) |
| B12 | Natural | Only if fortified |
| Iodine | High (critical for thyroid) | Low unless fortified |
| Saturated fat | High (~5g) | Very low to none |
Frequently asked
Which plant milk is most nutritionally similar to dairy?
Fortified soy milk is closest: 7-8g protein, ~300mg calcium (if fortified), and similar calorie density. The key gaps are iodine and B12 — critical for thyroid function and nerve health. Vegans relying on plant milk should ensure they're fortified or supplement these nutrients separately.
Why does the NHS specifically mention iodine and milk?
Dairy milk is the main iodine source in UK diets. People switching to plant milks without ensuring fortification risk iodine deficiency — a growing concern in UK public health. NHS guidance (2023) specifically recommends choosing fortified plant milks and considering iodine supplements if dairy is excluded.