Plant-based milks have exploded in popularity over the past few years, with Americans dropping nearly $3 billion on these dairy alternatives annually. These non-dairy milks are now so widely used that Starbucks recently announced the company would no longer charge extra for them. 

But for all of the hype around plant-based milks, they’re not necessarily a better alternative to classic milk. A recent study published in the Journal of the Academy of Nutrition and Dietetics analyzed the nutritional makeup of 219 plant-based milk alternatives from 21 brands and found that they weren’t as nutritious overall as cow’s milk. The researchers noted that there was “high variability” in the nutrients between milks. 

Plant-based milks were also typically lower in protein than dairy milk, with a wide range of added sugars. “These results indicate that most plant-based milk alternative products are not nutritionally equivalent to dairy milk,” the researchers concluded. 

But while nutrition experts say cow’s milk is usually the superior nutritional choice in people who can tolerate it, they also argue that there’s a place for plant-based milks. Here’s what you need to know. 

Who are plant-based milks good for?

While plenty of people have tried plant-based milks, these are often a better choice for those with lactose intolerance, allergy to cow’s milk, or who just don’t like the taste of “regular” milk, according to Gabby Headrick, PhD, assistant professor in the department of Exercise and Nutrition Sciences at the George Washington University Milken Institute School of Public Health. “The expansion of plant-based milks has provided consumers more choice, but it is important consumers understand that, just because it is plant-based, it doesn’t mean it is automatically nutritionally superior to a glass of cow’s milk,” she says. 

Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy, agrees. “Plant-based milks can be a healthy part of your diet, but they’re not always a one-to-one substitute for cow’s milk nutritionally,” he says. 

Which plant-based milks are best?

It depends on what your goals are. If it’s a nutritious drink, soy milk is often a good choice, Keatley says. In fact, the study referenced above found that fortified soy milks most closely mimicked the nutritional content of dairy milk.

“Unsweetened soy milk is often one of the most balanced options, with a protein content closer to cow’s milk and fortified vitamins and minerals like calcium and vitamin D,” Keatley says. “However, each brand formulates its soy milk differently, with variations in protein, sugar content, and fortification.” 

Some soy milks may have higher protein levels, while others may have added sugars or less fortified nutrients. “It’s crucial to check the label to ensure you’re getting the best nutritional profile possible,” Keatley advises. 

Oat milks can also be a good choice, “especially for those looking for a creamier texture. Here again, brands vary widely in fiber, protein, and added sugar,” Keatley says. “The same goes for almond milk, which is typically lower in protein, and may or may not be fortified — some brands add calcium and vitamin D while others don’t.”

But “some individuals purposely chose plant-based milk for environmental reasons,” says Kimberly Prado, DNP, a clinical associate professor and integrative health specialist at Rutger Health School of Nursing. Certain plant-based milks, like oat and soy, “reduce the carbon footprint, as their production has less environmental impact than dairy,” she says. 

But Headrick points out that isn’t the case with all plant-based milks. “The production of almond milk is incredibly water-intensive,” she says. 

What to look for in a plant-based milk

If you plan to use plant-based milk regularly, Headrick suggests focusing on options without added sugars and non-nutritive sweeteners and choosing options that have been fortified with calcium and vitamin D. 

“Aim for one with protein, like soy, if it’s replacing cow’s milk in your routine,” Keatley says. But if you’re only using these occasionally, like as a coffee creamer substitute or in cooking, he says that most options are fine as long as you keep added sugars in mind. “For those with specific dietary needs — protein for muscle building or calcium for bone health — it’s wise to be intentional about the choice and not rely solely on plant milks as a complete nutritional substitute,” he says. 

If you’ve found an option you enjoy, Headrick says you can use it like a cow’s milk. “Try it out in smoothies, on your cereal, throw a splash in your coffee, and even try dipping your cookie in it,” she says. “Just remember to look for options with no added sugars or non-nutritive sweeteners, and choose the option fortified with calcium to cover all your bases.”