Do alternative milks (soy, almond etc.) have the same nutrients as cow's milk?

Last updated 31/01/2025

Cow's milk contains a natural package of nutrients and has been shown to have a range of health benefits, including a reduced risk of many lifestyle diseases such as heart disease, stroke, high blood pressure and type 2 diabetes.

There are numerous alternatives to cow's milk on the market, including soy and nut beverages. However, they don't contain the same nutrients and health benefits as cow's milk.

For instance, calcium is usually added into alternative products and there is evidence to suggest this calcium is not as easily absorbed as the calcium in cow's milk.

Most plant sources of protein such as legumes, cereals, nuts and seeds are considered incomplete proteins because they lack one or more of the essential amino acids.

Milk, cheese and yoghurt and/or alternatives form part of the dairy food group. Alternatives (e.g. soy and almond beverages) need to contain similar levels of calcium as cow's milk (100 mg calcium per 100 ml) to be considered suitable substitutions.

To date, there is an extensive body of research linking milk consumption to health benefits; this isn't the case with alternatives.

Read more about plant based alternatives to dairy foods.