By Caroline Hopkins Legaspi

Copyright nytimes

In a 2025 review, a group of international researchers concluded that the current evidence does not support recommending one variety of milk over the other.

For that reason, the experts said, the best choice for you depends on your preferences and health priorities. If you want to maximize protein and calcium while consuming the fewest calories, for instance, lower-fat dairy may be a good choice, Dr. Lichtenstein said. Whole milk contains roughly the same amount of protein and calcium as fat-free milk, but it has nearly twice as many calories.

Some people, on the other hand, prefer the taste and texture of whole milk.

Myth No. 3: Plant milk is more nutritious than cow’s milk.

Alternative milks made from plants like soybeans, almonds and oats may seem healthier, but that is not always the case, the experts said.

Plant milks don’t always supply the key vitamins and minerals found in cow’s milk, such as protein, calcium, potassium and B and D vitamins, so they’re not an equal substitute. And some plant milks contain ingredients that unflavored cow’s milks usually lack, like added sugars and sodium. In excess, these ingredients can harm your health, said Kara Lynch, a dietitian at Michigan State University Extension.

Protein quality can also vary across plant-based milks, Dr. Lichtenstein said. In a 2024 review of the nutritional quality of animal- and plant-based milk alternatives, researchers found that the protein in some plant-based milks weren’t “complete,” meaning they don’t contain all nine of the essential amino acids your body cannot make on its own. Cow’s milk, on the other hand, is a “complete” source of protein — as is soy milk.