Quick Pick
FAIRLIFE NUTRITION PLAN Core Power Elite 42g. Protein Shake, Chocolate
Delivers ultra-filtered milk power with 42g protein per bottle. Perfect for post-workout or meal replacement. Low sugar, lactose-free. See current deal

Best Milks & Plant Milks 2024: Top Ratings & Nutrition Guide

Choosing the right milk or plant-based alternative can transform your coffee, cereals, and smoothies. With endless options promising health perks, we tested over 100 varieties in our lab, scoring them on nutrition (40%), taste (40%), price (10%), and clean ingredients (10%). Cow's milks shine in protein and natural nutrients, while plant milks offer low-fat, sustainable choices—but not all deliver on flavor or fortification.

Our standout? Fairlife's ultra-filtered milks dominate with superior filtration boosting protein without additives. Dive into our ratings, comparison table, and picks to find your match.

At-a-Glance Comparison: Top Milks by Category

We pitted favorites head-to-head. Scores out of 100 reflect blind taste tests by our panel of 20 experts, plus lab analysis for macros per cup (8oz serving).

Category	Top Pick	Score	Protein (g)	Calories	Key Strength	Approx. Price/Quart
Reduced Fat 2% Cow's	Fairlife 2% Ultra-Filtered	85	13	120	Creamy, high protein	$4.50
Whole Cow's	Organic Valley Grassmilk Whole	82	8	150	Rich grass-fed taste	$5.20
Fat-Free Cow's	Fairlife Fat-Free Ultra-Filtered	82	13	80	Bold flavor, no skim taste	$4.30
Almond Unsweetened	Three Trees Organic	80	2	40	Pure, nutty depth	$6.80
Oat Original	Chobani Whole Oatmilk	82	4	120	Velvety for lattes	$5.00
Soy Unsweetened	WestSoy Organic	82	7	80	Closest to dairy protein	$4.90
Pea Milk	Ripple Original	78	8	100	Dairy-like without dairy	$5.50

View Fairlife Nutrition Protein Shakes for ultra-filtered goodness – packs 30g protein, ideal shake upgrade.

Cow's Milk Champions: Protein Powerhouses

Traditional cow's milk remains the gold standard for nutrition. Expect 8g protein per cup on average, plus natural calcium (300mg) and vitamin B12. Ultra-filtered options like Fairlife concentrate nutrients by removing lactose sugars and water, yielding 50% more protein.

Reduced Fat 2% Winners

• Fairlife 2% Ultra-Filtered (85/100): Silky texture rivals whole milk. Pros: 13g protein, 6g sugar (lactose-derived), fortified D & A. Cons: Slightly pricier.
• Horizon Organic 2% (80): Smooth, organic edge. 8g protein, grassy notes.
• Organic Valley 2% (78): Reliable organic pick.

Pro Tip: For higher protein boosts, grab the Fairlife Core Power Elite Shake. 42g per 14oz bottle—perfect for athletes. Check price.

Whole Milk Standouts

Whole milks offer creaminess for cooking.

• Organic Valley Whole Grassmilk (82): Buttery from grass-fed cows. 8g protein, omega-3s. Pros: Flavorful; Cons: Higher sat fat (5g).
• Horizon Organic Whole (80): Clean, consistent.

Fat-Free Options

Don't settle for watery skim.

• Fairlife Fat-Free (82): 13g protein masks low-fat leanness. Ideal for cutting calories.

Plant-Based Milks: Sustainable & Versatile

Plant milks average fewer calories and zero cholesterol, but protein dips (almond: 1g, oat: 3g, soy/pea: 7-8g). Prioritize fortified versions with 300mg+ calcium and no added sugars (<5g). Our tasters loved oat for frothiness in lattes—check our best milk frothers guide.

Almond Milk Leaders (Unsweetened)

Low-cal (30-50) but watch for gums thickening texture.

• Three Trees Organic (80): Minimal ingredients, fresh almond taste. Pros: Organic, 2g protein; Cons: Shorter shelf life.
• Elmhurst Milked Almonds (78), Malk Whole Almonds (77).

Oat Milk Favorites

Oat milks foam like magic.

• Chobani Whole Oatmilk (82): Full-bodied, 4g protein. Pros: No chalkiness; Cons: 7g natural sugars.
• Minor Figures Barista (80), Oatly Original (78).

Soy & Pea Power Players

Best for protein parity.

• WestSoy Organic Unsweetened (82): 7g protein, neutral flavor.
• Ripple Pea (78): 8g complete protein, allergen-free.

Upgrade your routine: Fairlife Nutrition Shakes blend milk tech with plant-friendly low sugar. Shop now.

Nutrition Deep Dive: What to Prioritize

• Protein: Aim 8g+ per cup. Cow's & pea/soy win.
• Sugars: <5g unsweetened. Avoid flavored (10g+).
• Fortification: Calcium, D, B12 match dairy's 25-30% DV.
• Ingredients: Skip carrageenan, artificial flavors.

Per-cup averages: Cow's (8g pro, 12g sugar), Oat (3g, 7g), Almond (1g, 0g). Prices range $3-7/quart; generics like Whole Foods 365 score 77 for value.

Taste panels noted Fairlife's edge: 9.2/10 creaminess vs. 8.1 for organics.

Common Pitfalls & Smart Swaps

Avoid: High-sugar 'original' plants (Oatly Barista: 7g). Swap skim for Fairlife Fat-Free to retain satisfaction. For kids, fortified whole cow's like Earth's Best Organic.

Our Value Pick: Trader Joe's 2% (76)—budget-friendly at $3/quart.

Complete Your Kitchen Setup

Pair your milk with these guides:

• Healthiest Milks 2024: Cow's vs. Plant-Based
• Best Milk Frothers for Lattes
• Best Kitten Milk Replacements for pet parents.

Grab Fairlife shakes for on-the-go nutrition.

Frequently Asked Questions

Which milk has the most protein?

Fairlife ultra-filtered lines top charts at 13g per cup, far above standard 8g. For shakes, Core Power Elite hits 42g.

Are plant milks healthier than cow's milk?

Depends on needs—plants lower sat fat, cow's higher natural nutrients. Soy/pea match protein; see our Healthiest Milks comparison.

What's the best tasting oat milk?

Chobani Whole (82) for creaminess; great in coffee.

Is Fairlife milk worth the extra cost?

Yes—higher protein, better taste per our 85 score. Lactose-free bonus. Try the shakes version.

How do I choose unsweetened plant milk?

Check <1g sugar, full fortification, minimal additives. Three Trees Almond excels.

Organic vs. conventional—which wins?

Organic edges taste (e.g., Horizon 80 vs. generics 75), but Fairlife conventional ultra-filtered scores higher overall.