A new study presented on March 18, 2025, at Nutrition 2023 in Boston, Massachusetts, by the American Society for Nutrition, reveals that plant-based milk is not always nutritionally equal to cow’s milk. The study analyzed 233 plant-based milk products and found that only a small percentage matched the protein, calcium, and vitamin D levels found in dairy milk.
On March 18, 2025, at Nutrition 2023, the annual meeting of the American Society for Nutrition, a study was presented highlighting the nutritional differences between plant-based milk and traditional cow’s milk. The research, conducted by the University of Minnesota, analyzed 233 plant-based milk products from 23 different manufacturers and found that only 28 had similar or higher levels of protein, calcium, and vitamin D compared to dairy milk.
The study revealed that while plant-based milk is often marketed as a direct alternative to dairy, many varieties lack essential nutrients. Only half of the plant-based milk products were fortified with vitamin D, two-thirds contained calcium, and just 20% had protein levels comparable to cow’s milk.
Nutritional Variations in Plant-Based Milk
Lead study author Abigail Johnson, a registered dietitian and assistant professor at the University of Minnesota School of Public Health Nutrition Coordinating Center, stated that while plant-based milk can be part of a healthy diet, consumers should be aware of their nutritional content.
“If a consumer thinks plant-based milks are a one-to-one substitution for dairy, many of them are not,” said Johnson. “People should read the labels to ensure they are getting essential nutrients from other sources.”
However, some nutrition experts argue that plant-based milk offers health benefits that dairy milk does not. Dr. Christopher Gardner, a research professor at Stanford Prevention Research Center in California, pointed out that plant-based milk generally has lower cholesterol, less saturated fat, and often contains fiber, which dairy milk lacks.
“Dairy milk has cholesterol, has saturated fat, and does not have fiber,” said Gardner. “When it comes to calcium, three-quarters of the world is lactose intolerant and get their calcium elsewhere.”
Key Findings on Fortification and Added Sugars
The study found that certain types of plant-based milk were more likely to be fortified with essential nutrients. Among the 233 analyzed products:
- 76% of oat-based milks,
- 69% of soy-based milks, and
- 66% of almond-based milks contained both calcium and vitamin D.
However, added sugars were also a concern. About one-third of plant-based milk products contained sugars comparable to flavored dairy milk, such as chocolate or strawberry milk.
Saturated Fats and Protein Content
The research also examined saturated fat levels, which can affect cholesterol and heart health. Most plant-based milks had lower levels than whole and reduced-fat cow’s milk. The study also found that only 38 of the 233 plant-based milk products contained at least 8 grams of protein per 8-ounce serving, the typical protein content of dairy milk. Soy and pea-based milks had the highest protein levels, ranging from 6 to 10 grams per serving.
Conclusion: Read the Labels
Experts advise consumers to check labels carefully when choosing plant-based milk, especially for added sugars, calcium, vitamin D, and protein. Dr. Walter Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, emphasized the environmental benefits of plant-based milk, stating that these alternatives may be a better option for those concerned about climate change.
“In the long run, we can’t have human health without planetary health,” Willett said.
While plant-based milk can be a nutritious option, the study highlights the importance of understanding its differences from cow’s milk.
