Is cow’s milk the healthiest milk for you?

I can tell you every coffee shop along my 30-mile commute to work (even those hidden from the main highways).

And I have a go-to drink at each one.

However, if the menu calls for oat milk, I politely ask to swap it for the real deal.

I like supporting dairy farmers I know, and for me, cow's milk provides the nutrition I'm seeking.

With so many options on store shelves and coffee shop menus—from oat and almond to cashew and coconut—it can be confusing to know which milk is the healthiest for your lifestyle. 

But in Iowa, 87% of grocery shoppers consume real milk weekly, and 91% view it as a healthy choice, per Iowa Farm Bureau’s 2026 Food and Farm Index®.

Cow’s milk is an excellent source of nutrients

Experts say cow’s milk is the healthiest milk. It naturally provides protein, calcium, vitamin B12, potassium and other essential nutrients with no added sugar. 

Dairy foods are also considered high-quality proteins, meaning they contain all the amino acids our bodies need to function and restore. 

Early research also suggests lactoferrin, a protein found in animal milk, has protective qualities against the common cold and respiratory illnesses. It’s not a miracle prevention by any means, but it does reinforce the importance a balanced diet of nutrient-dense foods plays in our overall health.

What’s the difference between cow’s milk vs. almond milk 

Soy or almond drinks may be good options for people who are lactose intolerant, but they often must be fortified with several vitamins or consumed in much greater quantities to match the nutrition found naturally in cow's milk.

For example, one glass of cow’s milk provides as much protein as eight glasses of almond milk. 

While unsweetened versions of these alternatives tend to be lower in calories than 2% or whole milk, Stephanie Clark, a dairy food scientist at Iowa State University, says calories from milk are not the biggest source of calories in your diet. 

What about cow’s milk vs. cashew, oat or coconut milk?

Much like almond milk, cashew, oat and coconut milk have very little protein— approximately 1 gram per 8-ounces. These drinks also contain additives, which some people seeking a more “whole” foods diets may choose to avoid. 

Milk is considered a whole food, and contains only three ingredients: the milk itself, vitamin A and vitamin D. 

When comparing milk options, it's easy to get lost in nutrition labels and marketing claims. But if your priority is protein, nutrition and supporting local dairy farmers, cow's milk remains a simple choice. 

Learn more about author Caitlyn Lamm here.