Written by UConn Dietetics Student Sydney Hodges

Dairy can be classified as products from the milk of mammals.  This includes cow’s milk which is offered to us in a variety of fat levels (skim, 1%, 2%, whole (all cream included). The dairy aisle can be quite confusing because in the last twenty years or so, numerous plant-based “milk” alternatives have shown up on the shelves (almond, oat, cashew, coconut, and soy).  Plant-based milk alternatives are a great non-dairy option for individuals who may experience GI discomfort after consuming dairy, however there are some key differences between cow’s milk and plant-based milk beverages that are important to know! 

Differences in Plant-Based Milk Beverages and Dairy Cow’s Milk

What Your Body Gets from Cow’s Milk 

Cow’s milk is a great source of protein and calcium.  Protein and calcium are two nutrients that promote healthy bone and muscle development during growth.  One 8 oz cup (don’t start a sentence with a number) of cow’s milk provides 8 grams of protein and 300 mg of naturally occurring calcium.  Milk is also a natural source of vitamin D which is important because vitamin D enhances intestinal absorption of calcium.  Cow’s milk is an excellent source of calcium because Vitamin D and Calcium interactions will promote maximum absorption of these nutrients in the body. 

What Your Body Gets from Fortified Plant-Based Milk Beverages

One 8 oz cup of plant-based milk beverages including cashew, almond, coconut, or oat milk provides 0-2 grams of protein and 300-470 mg of calcium.  One 8 oz cup of soy milk contains 7 g of protein and 450 mg of calcium.  The 7 g of protein provided by soy milk makes it an adequate source and most like cow’s milk when focusing on the nutrients within all the plant-based beverages.  While focusing on the amounts of calcium that plant-based beverages provide, it is also important to consider the type of calcium being provided.  All plant-based milk beverages, including soy milk, require fortification of calcium.  The added calcium to plant-based milk beverages is a rock calcium, usually calcium carbonate or calcium citrate.  The body only absorbs around 30% of ingested rock calcium.  

Smoothies are a tasty way to get in at least 1 cup of cow’s milk or plant-based milk alternative. 

Check out this yummy and nutritious smoothie recipe: 

 

Berry Smoothie Recipe 

½ cup frozen strawberries

½ cup frozen blueberries 

1 tbsp chia seeds 

½ cup vanilla Greek yogurt 

1 cup cow’s milk 

 

This material is funded by the USDA’s Supplemental Nutrition Assistance Program (SNAP)

This institution is an equal opportunity provider.