What Is The Healthiest Milk For Weight Loss?

As a Sydney weight-loss clinic, we have noticed that Australians consistently search for ways to improve their overall health and support weight loss. One item that frequently sees more options appear on the market every year is milk, leaving Australians wondering: with so many options, which milk is the healthiest?

In this Healthy Weight Australia blog, we will break down what “healthy” means when it comes to milk, the healthiest dairy options on the market, our favourite plant-based alternatives, and finally, how to choose the milk that is right for you. 

What Is Milk?

Milk is a highly nutritious liquid and an important source of calcium, protein, and essential vitamins (such as A, B12, and D), produced by the mammary glands of mammals, most commonly cows, goats, and sheep. 

It not only supports overall nutrition but also fosters bone health and muscle recovery, while being particularly important for children for their growth and development. 

Milk is a versatile natural product and is widely used in foods such as cheese, butter, and yoghurt. 

What Does “Healthy” Mean In Milk?

A “healthy” milk is incredibly individualistic. No single type of milk is the healthiest or the best; a certain type of milk will be the best for a certain person. It all comes down to your dietary needs, metabolism, and whether you are on a specific diet. 

It must be nutrient-rich:

For milk to be healthy, it has to be rich in essential nutrients. These nutrients include protein (muscle health, growth, bodily functions), calcium (for strong bones and teeth), vitamins (aids in calcium absorption and function), and minerals (phosphorus, potassium, and magnesium). 

It must be free of harmful substances:

For milk to be considered healthy, there should be a very low amount of contaminants such as pesticides, hormones, or antibiotics. People often gravitate towards organic or hormone-free milk because it is produced without any growth hormones. Some milks will also have added sugars; it’s always important to check whether or not your milk of choice contains only natural sugar (lactose). 

The full-fat vs reduced-fat (lite) milk argument:

Again, there is no necessarily wrong choice here; it depends on your diet and health goals. Full-fat milk is a natural source of healthy fats and is good for the human body. However, if you are looking to lower your calorie intake or manage cholesterol levels, it may be wise to opt for reduced-fat or skim milk. 

The lactose-free milk options:

If you have lactose intolerance, the healthiest milk for you will most likely be lactose-free. This milk is processed to remove lactose while retaining most of the nutrients found in regular milk. 

The fortified milk options:

There are several different milk varieties on the Australian market that are fortified with additional nutrients such as vitamin D, or omega-3 fatty acids. This improves their overall health benefits and makes them strong options for those with dietary deficiencies. 

So what is the healthiest milk to drink? Well, it’s whatever version contributes positively to your individual needs while also being free of unhealthy additives that diminish its nutritional value, such as saturated fats, added sugars, and artificial flavours. 

 

What Are Some Of The Healthiest Dairy Milk Options?

Cow’s Milk:

It is one of the most popular milk options in Australia and is highly nutritious with a strong nutrient and protein base, providing essential calcium, vitamins, and phosphorus, supporting the health of bones and overall muscle function. There are a variety of different cow’s milk options available on the Australian market, including whole milk, reduced-fat, low-fat, protein-rich and skim. 

In Australia, a 250ml standard cup of cow’s milk contains:

• Energy (Calories): 155 to 158 kcal
• Protein: 8.3 g 
• Total Fat: 8.5g (5.5 to 5.8 g Saturated)
• Carbohydrates: 11 to 12 g (11 to 12 g Lactose/Sugars)
• Calcium: 295 to 300 mg
• Sodium: 100 to 110 mg
• Potassium: 330 to 370 mg 

Cow’s milk is generally very beneficial, but for some people it can cause digestive issues, especially those with lactose intolerance. While it is recommended as part of a balanced/complete diet, it can be substituted if other nutrient sources are consumed. 

Goat’s Milk:

Like its cow counterpart, goat’s milk is another highly nutritious dairy option. It is considered to be a more easily digestible alternative to traditional cow’s milk due to it’s distinctive fat and protein structure. What else does it pack into it? Well it actually offers superior levels of calcium, magnesium, and vitamin A. However, it does pack a very distinct and strong flavour that might not be to everyone’s taste. 

In Australia, a 250ml standard cup of goat’s milk contains:

• Energy (Calories): 150 to 160 kcal
• Protein: 8 g
• Total Fat: 9 to 10 g (6 g Saturated)
• Carbohydrates: 9 to 11 g (9 to 11 g Lactose/Sugars)
• Calcium:  280 to 330 mg
• Sodium: 160 to 170 mg 
• Potassium: 460 to 500 mg

Overall goat’s milk provides a pretty similar nutrition profile to cow’s milk, and depending on the brand you choose, can sometimes boast an even higher calcium score.

Sheep’s Milk

Sheep’s milk is the probably the least popular of the three dairy options, but that is underselling the nutritional punch it packs. Sheep’s milk offers on average double the amount of protein, calcium and essential vitamins found in cow and goat’s milk. While it is higher in fat and overall calories, its fats are all healthy. It doesn’t have a strong smell, and has a creamier and slightly sweet taste. 

In Australia, a 250ml standard cup of sheep’s milk contains: 

• Energy (Calories): 265 to 270 kcal
• Protein: 14.5 g
• Total Fat: 17 g (11 g Saturated)
• Carbohydrates: 13 g (13 g Lactose/Sugars)
• Calcium:  470 to 480 mg
• Sodium: 105 to 110 mg
• Potassium: 330 to 340 mg

The above metrics are exactly why sheep’s milk is lauded in the creation of cheese and yoghurts. However, it can be a true super food when consumed, especially when it comes to overall bone and heart health. 

Lactose Free

For those who are lactose intolerant, lactose-free milk is an excellent alternative that provides many of the same nutrients as cow’s milk but without the lactose, which can cause digestive discomfort such as gas or bloating. They remove lactose by adding lactase (an enzyme) to break it down, resulting in a sweeter taste. 

In Australia, a 250ml standard cup of lactose-free milk contains

• Energy (Calories): 158 to 163 kcal
• Protein: 8.0 to 8.8 g
• Total Fat: 8.5 g to 8.8g ( 5.5 to 6.3 g Saturated)
• Carbohydrates: 12 to 13 g (mainly galactose after glucose is broken down)
• Calcium:  300 to 320 mg
• Sodium: 95 to 110 mg
• Potassium: 300 to 350 mg

Lactose-free milk delivers almost the exact same protein, fat, calcium and carbohydrates as standard cow’s milk, but with the lactose removed for easier digestion. It is not necessarily healthier, but a better choice for those who need it. 

 

Which is the healthiest dairy milk? Cow, Goat, Sheep, or Lactose Free

The answer as to which is the best choice between cow, goat, and sheep milk depends entirely on an individual’s preferences and dietary needs. 

Cow’s milk is widely available in Australia and can be found in a variety of different forms. It packs a strong profile of protein and calcium, and is a solid all-rounder for the average Australian. 

Sheep’s milk takes the nutrient profile of cow’s milk and turns it up a notch with higher levels of protein, fat, and calcium, making it a strong nutrient choice, but with this carries a higher amount of calories. 

Goat’s milk is the easiest to digest for many people due to its specific fat profile, while still carrying a similar nutrient profile to cow’s milk. If you are looking for the same profile as cow’s milk, then Lactose–free milk provides the same benefits but won’t upset the stomach. 

Ultimately, the right choice for you depends on your specific health goals, dietary restrictions, and taste preferences. Choose the option that best aligns with your lifestyle. 

 

What Are Some Of The Healthiest Plant-Based Milk Options?

Soy Milk

Known as the OG of plant-based milks, soy milk is made from soaked and ground soybeans, and unlike dairy-based milk, you can even make this at home. Soy milk is rich in plant-based protein, low in saturated fat and cholesterol, and is often backed by vitamin D and B12. Soy milk has been observed to improve heart health, lower LDL cholesterol, and provide antioxidants. 

In Australia, a 250ml standard cup of soy milk contains:

• Energy (Calories): 150 kcal
• Protein: 7.5 to 8.5 g 
• Total Fat: 7.3 to 7.5 g ( 0.5 to 1.3 g Saturated)
• Carbohydrates: 12 to 12.5 g (4 to 6.5 g sugars )
• Calcium:  275 to 300 mg
• Sodium: 170 mg
• Potassium: 300 to 360 mg

Overall, soy milk is one of the highest protein plant milks on the market, and the closest to cow’s milk, with the majority of commercial soy milks being calcium-fortified to match or exceed the amount found in dairy-based milks, it has lower healthy fats and potassium. For those who are lactose intolerant, considering a vegan diet, or looking to reduce their overall intake of animal-based products, it is a strong and healthy choice. 

 

Oat Milk

Seen as the favourite among coffee fans for its ability to froth, oat milk has made waves in Australia over the past several years. It is a fibre powerhouse, but because of how it is manufactured, much of the nutritional value of oats doesn’t end up in the final product. It has a lower saturated fat count than its dairy-milk counterparts, but is lower in protein and may have a greater impact on blood sugar due to its higher sugar/carb content. It does benefit overall cholesterol and is packed with essential vitamins. 

In Australia, a 250ml standard cup of oat milk contains:

• Energy (Calories): 120 to 148 kcal
• Protein: 2.0 to 3.5 g 
• Total Fat: 4.8 to 7.5 g ( 0.5 to 1.0 g Saturated)
• Carbohydrates: 15 to 18 g (6 to 10 g sugars )
• Calcium:  250 to 300 mg
• Sodium: 100 to 130 mg
• Potassium: Varies heavily by brand

The majority of oat milks in Australia are fortified with calcium, and in some cases, vitamin D, so they can provide the same bone-supporting components as dairy milk. Keep in mind the lower protein content and higher carbohydrate content if you are switching to oat milk as your go-to. 

 

Almond Milk

Almond milk, in its unsweetened variety, is an incredibly healthy and low-calorie milk option. It has been a popular choice for both vegans and those with lactose intolerance. Most varieties are packed with vitamin E and fortified with calcium. It’s important to note, though, that almond milk is incredibly low in protein and overall calories compared to dairy milk. For those who are focused on weight management, it can be a strong choice. 

In Australia, a 250ml standard cup of almond milk contains:

• Energy (Calories): 40 to 50 kcal
• Protein: 1.5 to 2 g 
• Total Fat: 3.5 to 4.3 g ( 0.3 to 0.5 g Saturated)
• Carbohydrates: 1 to 2 g ( less than 1 g of sugar )
• Calcium:  250 to 300 mg
• Sodium: 90 to 110 mg
• Potassium: Modest, depends on fortification 

Almond milk can be a top choice if you are on the lookout for a low-calorie, lactose-free alternative to dairy. Those who want to reduce their fat intake or who currently follow a plant-based diet. There are protein-packed versions of almond, but if you are using milk as your primary protein source, you might want to consider another option. 

Coconut Milk 

In recent years, coconut milk has become a popular alternative to cow’s milk. While it is primarily used in cooking, people have begun incorporating it into their daily coffee or smoothies for its creaminess. However, it should be consumed in moderation due to its higher calorie and saturated fat content. It contains a good amount of healthy fatty acids and minerals, such as manganese, iron, and magnesium, but lacks protein and calcium. 

In Australia, a 250ml standard cup of coconut milk contains:

• Energy (Calories): 40 to 120 kcal
• Protein: 0.3 to 1.3 g 
• Total Fat: 4.5 to 5 g ( 4.3 to 4.8 g Saturated)
• Carbohydrates: 0.5 to 17.5 g ( 0.5 to 8.8 g of sugar )
• Calcium:  200 to 300 mg
• Sodium: 110 to 115 mg
• Potassium: 200 to 400 mg 

While coconut milk can be a good alternative to add to the mix every once in a while, we advise against using it as a direct replacement for dairy milk. It only provides modest nutritional value unless fortified with calcium and vitamins. 

 

What is the healthiest plant-based milk? Soy, Oat, Almond or Coconut?

Again, what the healthiest plant-based milk is between soy, oat, almond and coconut depends heavily on your specific dietary needs. 

Soy milk has been a favourite in Australia for a long time, thanks to its high protein content and balanced nutritional makeup. If you are in search of a milk that closely mirrors the nutrition of cow’s milk, then soy milk is a great choice. 

Oat milk, the new Australian superstar, is a popular choice for those seeking a creamy, naturally sweet milk with a decent protein content and high fibre content. 

Almond milk is the best choice for a calorie-conscious consumer seeking a light, low-sugar beverage, but it lacks the protein of other options. 

Coconut milk and its rich, creamy texture are a great way to add healthy fats to your diet, but they shouldn’t be your go-to option because they’re lower in protein and higher in saturated fats. 

 

Comparing Dairy Milk vs Plant-Based Milk 

Below is a helpful table breaking down cow’s milk and pitting it against the popular plant-based milk options, so you can make the right decision about which works for you better. 

Aspect	Cow’s Milk	Soy Milk	Oat Milk	Almond Milk
Best For	Balanced diet Muscle growth Bone health	Protein needs Vegan diet Lactose intolerance	Smooth texture Sweetness Lactose intolerance	Low-calorie focus  Lactose intolerance
Protein	High (8 g plus)	Moderate (7 g plus)	Low (3 g plus)	Low (1.5 g plus)
Fat Content	High (9 g plus)	Moderate (4 g plus)	Moderate (6 g plus)	Moderate (4 g plus)
Sugar Content	High (12 g lactose)	Low (2 g)	Moderate (8 g)	Very Low (Less than 1 g)
Calcium Content	Moderate (300 mg)	Fortified (300 mg)	Fortified (300 mg)	Fortified (300 mg)
Digestibility	Can cause issues for lactose intolerant	Good for lactose intolerant	Good for lactose intolerant	Good for lactose intolerant
Taste & Texture	Creamy, familiar taste	Creamy, mild flavour	Creamy, naturally sweet	Light, nutty flavour
Environmental Impact	High water use, carbon footprint	Lower environmental impact than dairy	Moderate environmental impact	Low environmental impact

 

How To Choose The Healthiest Milk For You

The healthiest milk for you depends on various factors. Let’s run through some of the main considerations we make when choosing our go-to milk.

Gut Health:

If you aren’t lactose intolerant, dairy-based milk is a good option, as it supports and strengthens the gut lining. Lactose is a prebiotic that feeds beneficial bacteria, but its impact depends on an individual’s tolerance. If you are a vegetarian or vegan and prefer to stick to plant-based milks, choose an option free of added sugar and emulsifiers, as these can irritate the gut. 

Protein Needs: 

If you need to increase or maintain your protein intake, soy milk and cow’s milk are the best options, with both providing about 8 g per cup on average. If you are concerned about muscle maintenance or need adequate protein while following a plant-based diet, then this is the right choice for you. 

Blood Sugar Management: 

If you are concerned about your sugar intake or need to manage your blood sugar levels, it is recommended to choose an unsweetened plant-based milk. For people with lactose intolerance, lactose-free or plant-based milk is a stronger alternative. 

Weight Loss:

Research has backed up the ability of low-fat cow’s milk to aid in weight loss. However, other studies have shown that soy milk is just as effective in producing these results. Unsweetened almond milk, due to being a low-calorie option (30 to 40 kcal per cup), is a fantastic option for weight loss, heart health, and metabolism. Milk is just one part of a diet that can support weight loss; it is not the only component. 

Heart Health:

When it comes to heart health, soy milk, almond milk, and oat milk are typically the top options thanks to their low saturated fat content, heart-healthy unsaturated fats, and the absence of cholesterol. If you are concerned about heart health, choosing unsweetened plant-based milks is the smart choice. Cow’s milk, due to its saturated fat content, can contribute to a higher risk of cardiovascular disease, but only in large portions. 

 

Final Verdict: What Is The Healthiest Milk?

So, which is the healthiest milk in Australia? If we look at all the options, dairy milk still typically has the most comprehensive nutritional profile. If you are a plant-based warrior, soy milk is the closest to mirroring the nutritional makeup of cow’s milk. 

If reducing your saturated fat intake and overall calories is your main concern, a variety of plant-based milks can help you achieve this. However, it is essential to keep in mind that during manufacturing, many plant-based milks lose the parts of the plant that provide nutrients. 

With so many options on the milk market in Australia, the choice can be overwhelming. It is always important to do your research and find the right milk for your individual needs, dietary and personal preferences. 

If you’re exploring healthier food choices as part of a broader weight-loss journey and finding that diet changes alone aren’t giving you the results you want, Healthy Weight Australia offers medically supported weight-loss programs. You can speak with their Sydney weight loss clinic team to see how we can help.

Our Complete Care Program combines nutrition and fitness under the guidance of a health professional to help you reach your weight-loss goals and foster long-term health. 

We also offer a variety of other programs, including the Gastric balloon, Allurion balloon, Orbera balloon, Gastric sleeve, Gastric bypass, and Endoscopic sleeve. 

Contact the Healthy Weight Australia team today, or call us on 0478 088 669.