Healthiest milk: 12 milks ranked
Dairy and plant milks ranked per cup by nutrient density per 100 calories (NRF9.3), with sugar and saturated fat as tiebreakers. Skim and low-fat dairy and fortified soy milk lead on protein and calcium per calorie; unsweetened almond milk is lowest in calories but also in protein.
Top 10
- Beverages, almond milk (unsweetened, shelf stable)1 cup (262 g) · 39 kcal · protein 1.4 g · calcium 452 mg224score
- Soymilk, original and vanilla (light, with added calcium, vitamins A and D)1 cup (243 g) · 73 kcal · protein 5.8 g · calcium 299 mg76.9score
- Soymilk, original and vanilla (light, unsweetened, with added calcium, vitamins A and D)1 cup (243 g) · 83 kcal · protein 6.4 g · calcium 299 mg61.5score
- Milk, nonfat (fluid, with added vitamin A and vitamin D (fat free or skim))1 cup (245 g) · 83 kcal · protein 8.4 g · calcium 323 mg51.8score
- Soymilk, original and vanilla (with added calcium, vitamins A and D)1 cup (243 g) · 104 kcal · protein 6.3 g · calcium 299 mg45.4score
- Milk, lowfat (fluid, 1% milkfat, with added vitamin A and vitamin D)1 cup (244 g) · 102 kcal · protein 8.2 g · calcium 307 mg31.3score
- Milk, reduced fat (fluid, 2% milkfat, with added vitamin A and vitamin D)1 cup (244 g) · 122 kcal · protein 8.2 g · calcium 307 mg27score
- Beverages, rice milk (unsweetened)8 fl oz (240 g) · 113 kcal · protein 0.7 g · calcium 283 mg25.2score
- Soymilk, original and vanilla (unfortified)1 cup (243 g) · 131 kcal · protein 8 g · calcium 61 mg20.8score
- Milk, sheep (fluid)1 cup (245 g) · 265 kcal · protein 14.7 g · calcium 473 mg15.7score
All 12 milks
| # | Milk | Serving | Calories (kcal) | Protein (g) | Calcium (mg) | Sugars (g) | Saturated fat (g) | Score | NRF9.3 |
|---|---|---|---|---|---|---|---|---|---|
| 1 | Beverages, almond milk (unsweetened, shelf stable) | 1 cup (262 g) | 39 | 1.4 | 452 | 2.1 | 0.3 | 224 | 226 |
| 2 | Soymilk, original and vanilla (light, with added calcium, vitamins A and D) | 1 cup (243 g) | 73 | 5.8 | 299 | 6.3 | 0 | 76.9 | 79 |
| 3 | Soymilk, original and vanilla (light, unsweetened, with added calcium, vitamins A and D) | 1 cup (243 g) | 83 | 6.4 | 299 | 1 | 0.2 | 61.5 | 62 |
| 4 | Milk, nonfat (fluid, with added vitamin A and vitamin D (fat free or skim)) | 1 cup (245 g) | 83 | 8.4 | 323 | 12.5 | 0.1 | 51.8 | 55 |
| 5 | Soymilk, original and vanilla (with added calcium, vitamins A and D) | 1 cup (243 g) | 104 | 6.3 | 299 | 8.9 | 0.5 | 45.4 | 47 |
| 6 | Milk, lowfat (fluid, 1% milkfat, with added vitamin A and vitamin D) | 1 cup (244 g) | 102 | 8.2 | 307 | 12.7 | 1.4 | 31.3 | 34 |
| 7 | Milk, reduced fat (fluid, 2% milkfat, with added vitamin A and vitamin D) | 1 cup (244 g) | 122 | 8.2 | 307 | 12.3 | 2.7 | 27 | 30 |
| 8 | Beverages, rice milk (unsweetened) | 8 fl oz (240 g) | 113 | 0.7 | 283 | 12.7 | 0 | 25.2 | 27 |
| 9 | Soymilk, original and vanilla (unfortified) | 1 cup (243 g) | 131 | 8 | 61 | 9.7 | 0.5 | 20.8 | 22 |
| 10 | Milk, sheep (fluid) | 1 cup (245 g) | 265 | 14.7 | 473 | — | 11.3 | 15.7 | 18 |
| 11 | Milk, goat (fluid, with added vitamin D) | 1 cup (244 g) | 168 | 8.7 | 327 | 10.9 | 6.5 | 10.2 | 13 |
| 12 | Milk, whole (3.25% milkfat, with added vitamin D) | 1 cup (244 g) | 149 | 8 | 300 | 12.3 | 4.5 | 5 | 8 |
How the score works. Score = NRF9.3 nutrient density per 100 kcal (sum of %DV for protein, fiber, vitamins A, C and E, calcium, iron, potassium and magnesium, each capped at 100%, minus %DV for saturated fat, added sugars (total sugars used as a proxy) and sodium), minus 10% of the %DV per 100 kcal for sugars and saturated fat as a category-specific tiebreaker. Per-100 kcal scoring favours foods that deliver nutrients for few calories; a food's absolute amounts per serving are in the table. Items are from USDA FoodData Central SR Legacy (2018) and reflect the products USDA analysed; current retail formulations may differ. Full methodology.
Frequently asked questions
What is the healthiest milk?
By nutrient density per 100 calories (NRF9.3) Beverages, almond milk (unsweetened, shelf stable) ranks first of 12 milks in the USDA database, with 39 calories per 1 cup. Soymilk, original and vanilla (light, with added calcium, vitamins A and D) and Soymilk, original and vanilla (light, unsweetened, with added calcium, vitamins A and D) follow. The score rewards protein, fiber, vitamins and minerals and penalises saturated fat, sugar and sodium.
How are these milks ranked?
Dairy and plant milks ranked per cup by nutrient density per 100 calories (NRF9.3), with sugar and saturated fat as tiebreakers. Skim and low-fat dairy and fortified soy milk lead on protein and calcium per calorie; unsweetened almond milk is lowest in calories but also in protein. Every value comes from USDA FoodData Central; see the methodology page for the formula.
Which milk should I avoid?
Milk, whole (3.25% milkfat, with added vitamin D) ranks last of 12 on this measure, with 149 calories per 1 cup. 'Last' here means lowest nutrient density per calorie, not that a food is harmful.
Other categories
- Healthiest bread
- Healthiest breakfast cereal
- Healthiest cheese
- Healthiest fast food
- Healthiest energy drink
- Healthiest protein and granola bar
- Healthiest fruit
- Healthiest vegetable
- Healthiest nuts and seeds
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.