Plant-based products that are marketed and sold as alternatives to milk are made from nuts (including hazelnuts, walnuts, coconuts, cashews, and almonds), seeds (including sesame, flax, and hemp), rice, oats, or legumes (including soy). The composition of these plant-based milk alternative (PBMA) products, including their nutrient profiles, varies depending on the plant source, processing methods and added ingredients.

PBMA products, such as soy, almond, and oat beverages, are often used the same way as milk. But the Dietary Guidelines for Americans currently only include fortified soy beverages in the dairy group because they have key nutrients similar to those found in milk. The Dietary Guidelines recommends milk and fortified soy beverages as part of a healthy eating pattern because they contribute multiple key nutrients, including calcium, protein, vitamin A, vitamin D, magnesium, phosphorus, potassium, riboflavin, and vitamin B-12, as well as zinc, choline, and selenium. When shopping for PBMA products at the grocery store, it’s a good idea to take a look at the Nutrition Facts label and choose products that are higher in protein, vitamin D, calcium, and potassium and lower in saturated fat and added sugars.

The milk section of the dairy case isn’t what it used to be. Along with milk, there’s a growing variety of plant-based milk alternatives.

While many plant-based milk alternatives have the word “milk” in their name, the nutritional content can vary between the products, and many of them don’t have the same amount of calcium and vitamin D or other nutrients as milk.

Soy beverages fortified with calcium, vitamin A and vitamin D are the only plant-based alternatives with a nutrient content similar enough to milk to be included in the dairy group in the federal government’s Dietary Guidelines for Americans.

So, what should you look for when choosing plant-based milk alternatives?

“The nutrients you get from plant-based milk alternatives can depend on which plant source is used, the processing methods, and added ingredients, so check the label carefully,” said Susan Mayne, Ph.D., Director of the Center for Food Safety and Applied Nutrition at the U.S. Food and Drug Administration. “Has the product been fortified with nutrients such as calcium? How much added sugar is in the product? What is the protein content?”

“The Nutrition Facts label on the packaging can help you compare the nutrient content of the various plant-based milk alternatives to milk,” said Dr. Mayne. “The label can help you choose the best products to meet your nutrient needs and those of your family.”

Plant-Based Milk Alternatives

Although many plant-based milk alternatives are labeled with names that have the word “milk”, these products are made from plant sources, not milk. The plant sources include:

• Grains such as oat, quinoa and rice.
• Legumes such as pea and soy.
• Nuts such as almond, cashew, coconut, hazelnut, macadamia, peanut, pistachio and walnut.
• Seeds such as flax, hemp and sesame.

Because these are non-dairy products, they may offer an option for people who are allergic to milk or want to avoid dairy products for dietary reasons or personal preference. If you are choosing a plant-based milk alternative because you are counting calories, check the nutrition label because some alternatives may actually be higher in calories than nonfat and low-fat milk, or may be much lower in protein than milk.

Key Nutrients

Dairy foods, including milk and fortified soy beverages, are recommended in the federal government’s Dietary Guidelines as part of a healthy dietary pattern.

Dairy foods provide important nutrients that include protein, calcium, vitamin A, vitamin D, magnesium, phosphorus, potassium, riboflavin, vitamin B12, zinc, choline, and selenium. Three of these nutrients — calcium, potassium and vitamin D — are among those flagged by the Dietary Guidelines as dietary components of public health concern because people aren’t consuming enough of them.

Soy beverages fortified with calcium, vitamin A, and vitamin D are included in the dairy group in the Dietary Guidelines because they are similar to milk based on their nutrient composition and use in meals. Other plant-based milk alternatives may have calcium and be a source of calcium, but they aren’t included in the dairy group because their overall nutritional content isn’t similar to milk or fortified soy milk, according to the Dietary Guidelines.

Using the Nutrition Facts Label

Some of the key nutrients found in dairy products are required to be listed on the Nutrition Facts label, including calcium, vitamin D and potassium. Here are the nutrients you can find on the label and why they are important to your health:

Choose milk and plant-based milk alternatives that are higher in protein, vitamin D, calcium and potassium.

• Protein builds bones, muscles, cartilage, skin, blood, enzymes, hormones and vitamins.
• Vitamin D maintains proper levels of calcium and phosphorus, which can help build and maintain bones.
• Calcium builds bones and teeth in children and maintains bone strength as you age.
• Potassium may help maintain blood pressure and is needed for proper muscle, kidney and heart function.

Choose milk and plant-based milk alternatives that are lower in saturated fats and added sugars.

• Saturated fats may increase the risk of heart disease.
• Added sugars may make it hard to meet nutrient needs and stay within calorie limits.

There are special considerations* for infants and young children to make sure they get the nutrients they need:

• Infants should not consume milk or plant-based milk alternatives before age 12 months to replace human milk or infant formula.
• Children ages 12 months through 23 months can be offered whole milk or fortified, unsweetened soy milk to help meet calcium, potassium, vitamin D and protein needs.

*Source: Dietary Guidelines for Americans

More Nutrition Information for Plant-based Milk Alternatives

The FDA is taking steps to help consumers better understand some of the nutritional differences between milk and plant-based milk alternatives. In February 2023, the FDA issued a draft guidance that recommends that a plant-based milk alternative that is labeled with the term “milk” in its name — and that has a nutrient composition different from milk — include a voluntary nutrient statement that communicates how the product is nutritionally different from milk.

Plant-based beverages, such as soy, almond, and oat beverages, are often used the same way as milk. But the Dietary Guidelines for Americans, issued by the U.S. Department of Agriculture and Department of Health and Human Services, currently only include fortified soy beverages in the dairy group because they have key nutrients similar to those found in milk. Other plant-based beverages are not currently included in the dairy group.

Nutrients in milk and fortified soy beverages are important throughout life. They are especially important to help children grow and develop. You can compare the nutrient content of different products to help you make the best choices for you and your family.

Compare Nutrients on the Nutrition Facts Label

Milk and fortified soy beverages provide nutrients that are important for health. These nutrients include protein, calcium, vitamin A, vitamin D, magnesium, phosphorus, potassium, riboflavin, vitamin B12, zinc, choline, and selenium. Some of these nutrients, such as protein, calcium, vitamin D, and potassium, are required to be listed on the Nutrition Facts label. Check the Nutrition Facts label on milk and plant-based beverages and compare nutrient amounts.

More often, choose milk and plant-based beverages that are higher in:

• Protein, which acts as building blocks for bones, muscles, cartilage, skin, and blood, enzymes, hormones, and vitamins.
• Vitamin D, which functions in the body to maintain proper levels of calcium and phosphorus, which can help build and maintain bones.
• Calcium, which is used for building bones and teeth and in maintaining bone strength as you grow older.
• Potassium, which may help to maintain healthy blood pressure and is needed for proper muscle, kidney, and heart function.

More often, choose milk and plant-based beverages that are lower in:

• Saturated Fat, which may increase the risk of developing heart disease. When choosing milk, people age 2 years and older should drink fat-free or low-fat (1%) milk. Note that children ages 12 months through 23 months should drink whole milk.
• Added Sugars, which may make it difficult to meet nutrient needs while staying within calorie limits.

Remember to check the Nutrition Facts label when selecting milk or plant-based beverages. More often choose products that are higher in nutrients to get more of and lower in nutrients to get less of.

Your growing child needs vitamins and minerals like vitamin D and calcium to build strong bones. Pasteurized, whole cow’s milk and soy beverages that have been fortifiedalert icon with vitamin D are good sources of vitamin D and calcium. Most cow’s milk sold in the United States is fortified with vitamin D.

Choose milk or milk alternatives that are unflavored and unsweetened. Flavored cow’s milk and fortified soy beverages can have added sugars. Your child does not need added sugars.

When Should I Introduce My Child to Cow’s Milk?

At 12 months old (but not before), your child can be introduced to cow’s milk. Before your child is 12 months old, cow’s milk may put him or her at risk for intestinal bleeding. It also has too many proteins and minerals for your baby’s kidneys to handle and does not have the right amount of nutrients your baby needs.

How Much, and How Often?

Cow’s milk or fortified soy beverages can be a part of a child’s balanced and diverse diet but not the only thing. The Dietary Guidelines for Americans recommend children aged 12 through 23 months get 1⅔ to 2 cup equivalents of dairy a day, including cow’s milk, yogurt, cheese, fortified soy beverages, and soy-based yogurt. If your child drinks too much cow’s milk, he or she may not be hungry for other foods with important nutrients. Some experts say that consuming too much cow’s milk can make it harder for your child’s body to absorb the iron he or she needs from foods.

Continue to follow your child’s cues to decide when he or she is hungry or full. Talk with your child’s doctor or nurse for more questions about adding cow’s milk or fortified soy beverages in his or her diet.

Whole Cow’s Milk or Lower Fat Cow’s Milk?

Children can drink unflavored, unsweetened whole cow’s milk. Whole cow’s milk is the same as lower fat cow’s milk except that it is higher in fat. It is important for young children to get fat in their diet for healthy growth and development. If your child has excessive weight gain or a family history of obesity, high cholesterol or triglycerides, or cardiovascular disease, talk to your child’s doctor or nurse about the type of cow’s milk to give.

Raw Milk

Raw milk and raw milk products from cows, goats, and sheep can carry harmful bacteria and other germs that can make your child very sick and can be life-threatening. Raw milk can also be called unpasteurized milk. Do not give your child raw or unpasteurized milk.

Milk Alternatives

Milk alternatives can include beverages made from plants, such as soy, oat, rice, coconut, cashew, and almond.

If you choose a milk alternative, here are things to remember:

• Milk alternatives should not be given before 12 months.
• Fortified soy beverages are the only milk alternative that help meet a child’s recommended dairy needs.
• Choose one that is unflavored and unsweetened. Your child does not need added sugars.
• Choose one that is fortified with vitamin D and calcium. Check labels, since nutrient content can vary between brands.
• Talk with your child’s doctor or nurse about the milk alternative you are using, because the vitamins and minerals in these types of milks are different than in cow’s milk.