Dairy vs. plant-based: How to pick the healthiest milk for your diet

Choosing the right milk has become easier with a growing range of dairy and plant-based options. Supermarkets across Germany now stock everything from high-protein cow's milk to fortified almond and oat alternatives. But not all milks offer the same benefits, and checking labels can help shoppers pick the healthiest choice for their needs.

Cow's milk remains a nutrient-rich option, particularly 1% varieties. These provide vitamin A, phosphorus, magnesium, zinc, selenium, and B vitamins. Fairlife 1% stands out for its high protein and low carbohydrate content. Grass-fed options, like Organic Valley Grassmilk 2%, also offer omega-3 fatty acids—though only if the cows are 'grass-finished' for maximum benefit.

Plant-based milks cater to different dietary preferences. Soy milk, such as Pacific Foods Ultra Soy or Soy Dream, matches cow's milk in amino acids and is often fortified with calcium and vitamin D. Almond milk, like Silk Original Protein Almond Milk, is low in carbs and calories but rich in vitamin E and healthy fats. Hemp milk, including Pacific Foods Original Hemp Milk, contains all nine essential amino acids and omega-3s, while oat milk—such as Ripple Oat Milk + Protein or Califia Farms Extra Creamy—provides beta-glucan fibre and B vitamins, though it tends to be higher in carbs.

German supermarkets reflect this variety. Lidl leads in offering plant-based alternatives, expanding its Vemondo range from mid-February 2026. Aldi, Rewe, and Edeka also stock them widely but focus more on promoting animal milks. Organic markets, meanwhile, frequently carry brands like Andexer and Söbbeke, which hold the EU organic label and are pesticide-free.

The healthiest milks share a few key traits: they are unflavoured, low in added sugars, and provide protein, calcium, and vitamin D. Both dairy and plant-based options can fit into a balanced diet, depending on individual needs. Shoppers who compare labels for saturated fat, protein, and fortification will find the best match for their health goals.