10 Healthiest Milk And Milk Alternatives For Toddlers And Kids

Whether your child is lactose-intolerant or you’re simply unsure of whether dairy milk is the best option for their health and development, we’ve compiled a list of the 10 healthiest milk and milk alternatives for toddlers and kids to help make your decision an easier one.

It used to be that there wasn’t much in the way of choices out there when it came to milk. You either drank milk or were generally out of luck, which made lactose-intolerance a particular pain in the rump. And while it’s still not easy to find dairy products like ice cream and cheese that aren’t actually made from dairy milk, a slew of alternatives to actual dairy milk have sprung up that have parents questioning which variety is best for their children.

Dairy milk sales are expected to stumble as a result of the increased competition, with market research firm Mintel predicting the market will decline by 11% between 2015 and 2020. On the other hand, the non-dairy milk market is expected to jump by 50% during the same period, though it would still total less than 20% of the dairy market’s size even if those forecasts prove to be on the money.

Before we look at the 10 Healthiest Milk and Milk Alternatives For Toddlers and Kids, let’s first look at the importance of milk for toddlers. In the first year of a child’s life, milk or milk alternatives will need to play an important role in their diet, as they aren’t yet able to consume a wide variety of foods. Therefore, they rely primarily on milk to get the nutrition they need, including fat for the development of their brains (toddlers should be drinking whole milk, not a slimmed down variety) and calcium for their bones.

However, there is also a risk of toddlers drinking too much milk, as dairy milk interferes with iron absorption, which could lead to a deficiency and anemia, which could in turn to lead to impaired cognitive development in toddlers or young children. This was confirmed in a 2012 study, which recommended that children aged 2-5 only drink about half a liter of milk each day, while previous recommendations from some groups had urged for them to chug down 1 liter per day. Overconsumption of milk could also lead to constipation through a lack of fiber intake, as the excess milk tends to replace other foods that may have more iron or fiber.

While there’s no undeniable best milk brand for toddlers or young children, there are a variety of milk brands and alternatives that offer their own unique benefits, but which may also be lacking in one or two areas. It will be up to each parent to decide, primarily based on what their child’s diet is like, what the healthiest milk to drink will be for their child. Nonetheless, we’ll try to break down each option with an overall ranking while extolling their benefits and drawbacks so readers can make their own informed decision.

Now then, let’s check out the list of the 10 healthiest milk and milk alternatives for toddlers and kids, beginning on the next page. Note that the nutritional information is generalized and that individual brands may vary. If you still haven’t had your fill of milk-related reading after checking out the list, then don’t miss the list of countries that are just as enamored with milk as you are, in our article of the 11 Countries That Consume The Most Milk. And now, let’s see the list of healthiest milk and milk alternatives for toddlers and kids .

10. Soy Milk

Serving Size – 243ml

Calories – 105

Fat – 4.3g

Protein – 6g

Carbs – 12g

Soy milk was probably the first milk alternative that swelled in popularity and helped create the growing alternative milk industry that we have today. Despite its popularity, soy milk has a number of detractors, who point to the drink’s elevated phytoestrogen (essentially plant-based estrogen) count as cause for concern, with one study showing that estrogen levels in toddlers drinking soy milk ballooned, and that said estrogen increase could lead to thyroid hormone problems in children.

Given that, it may not be the ideal milk alternative. There’s also the issue of soy allergies, which affect about 0.4% of children before the age of 3. In terms of nutrition, soy milk is higher than whole milk in iron, magnesium, and B-6, but is rather lacking in terms of calcium, which is important for young bones. Some of the leading producers of soy milk are WhiteWave Foods Co (NYSE:WWAV), SunOpta, Inc. (USA) (NASDAQ:STKL), and Hain Celestial Group Inc (NASDAQ:HAIN).

9. Rice Milk

Serving Size – 240ml

Calories – 112

Fat – 2.3g

Protein – 0.7g

Carbs – 22g

Rice milk ranks 9th in our list of healthiest milk and milk alternatives for toddlers and kids. It is one of the best options for children who have a multitude of allergies, as it’s soy, nut, gluten, and lactose-free. However, it’s also loaded with carbs and is a lightweight when it comes to fat and protein, which doesn’t make it ideal for toddlers and young children. It’s also less than desirable as a milk substitute to be paired with your kid’s favorite cereal, as it has a thin, watery texture that doesn’t complement cereal well. However, as it’s also sweeter tasting than cow’s milk, you could get away with matching it with less sugary cereal. Rice milk does have a little bit of fiber, as well as moderate amounts of calcium and vitamins B-12 and D. Rice milk manufacturers include Costco Wholesale Corporation (NASDAQ:COST)‘s private label brand Kirkland Signature, and Whole Foods Market, Inc. (NASDAQ:WFM).

8. Almond Milk

Serving Size – 240ml

Calories – 40

Fat – 3g

Protein – 1g

Carbs – 2g

Up next in our list of healthiest milk and milk alternatives for toddlers and kids is almond milks and butters are one of the hottest crazes in the health world right now, and there’s a lot to like about them nutritionally. Almond milks are loaded with vitamins D and E, as well as having a decent amount of calcium and vitamin A. However, while the low fat count might be great for older people struggling with their weight, it’s not ideal for toddlers or young children, who need more fat in their diets. Almonds also contain phytic acid, which can reduce the absorption of important minerals like iron, zinc, and magnesium. Trader Joe’s, Natura, and Pacific are among the brands of almond milk on the market.

7. Cashew Milk

Serving Size – 240ml

Calories – 25

Fat – 2g

Protein – <1g

Carbs – 1g

Cashew milk ranks 7th in our list of healthiest milk and milk alternatives for toddlers and kids. It is another nut-based milk that suffers from the issues of low fat and low protein, which don’t make it ideal for a toddler or young child’s diet. Cashew milk is a powerhouse when it comes to calcium, boasting about 50% more calcium than dairy milk. It’s also high in vitamins D and E. For the adventurous parents, homemade cashew milk retains the benefits of commercial cashew milk, but with much greater levels of calories, fat, protein, and carbs. So Delicious is one of the most popular brands of cashew milk.

6. Flax Milk

Serving Size – 240ml

Calories – 25

Fat – 2.5g

Protein – 0g

Carbs – 1g

We are continuing our list of healthiest milk and milk alternatives for toddlers and kids with flax milk that is another allergy-free milk option, but one that is also lacking in fat and protein. However, it does come loaded with 1200mg of omega-3, while containing good amounts of calcium, vitamins D and B-12, and phosphorus. The texture is also a little thicker than rice milk, though not as thick as soy milk, making it a better alternative for cereal than either of them. Good Karma makes a popular brand of flax milk from cold-pressed flax oil.

5. Coconut Milk

Serving Size – 240ml

Calories – 552

Fat – 57g

Protein – 5g

Carbs – 13g

Coconut milk (not to be confused with coconut water) is absolutely loaded with saturated fat, which is probably leading to some confusion as to why it ranks so far down this list of healthiest milk and milk alternatives for toddlers and kids. That’s because it’s not animal-based saturated fat, but the “good” kind of saturated fat, which raises your HDL cholesterol. It’s also loaded with fiber, as well as minerals like copper, iron, and magnesium, which aren’t as easy to get from food sources as vitamins like A, B, and D are (which it’s decidedly lacking). Given its potency, only a little bit needs to be drank each day, which could allow your child to also drink some of the low-fat/calorie options previously listed and gain the benefits (and vitamins) from those drinks as well. That flexibility is primarily why we’ve ranked coconut milk so highly. Native Forest sells organic, unsweetened coconut milk.

4. Hemp Milk

Serving Size – 240ml

Calories – 110

Fat – 7g

Protein – 5g

Carbs – 6g

Next up on our list of the 10 healthiest milk and milk alternatives for toddlers and kids is hemp milk. Yes, we’re talking about THAT hemp; the stuff that is illegal to produce in the U.S (though the laws are in the process of being upended) and which is often lumped together with its psychoactive sativa plant brother marijuana. Needless to say, hemp milk does not contain any THC and is quite healthy. It’s loaded with good fat and is also higher in protein than many of the milks that have preceded it on this list. However, many hemp milk brands will also have more added sugars than many other milk and milk alternatives. Hemp milk’s consistency is quite close to whole milk’s, making it a perfect substitute for cereal and cooking. Living Harvest and Pacific are among the leading hemp milk brands on the market.

3. Cow’s Milk (whole, 3.25% fat)

Serving Size – 240ml

Calories – 148

Fat – 8g

Protein – 8g

Carbs – 12g

Cow’s milk may not top our list of healthiest milk and milk alternatives for toddlers and kids as the healthiest milk to drink, but it undoubtedly remains one of the top choices, despite the influx of recent challengers trying to topple it. While there is a ready availability of varying amounts of fat in cow’s milk, whole milk should be the primary option for toddlers and young children, unless they are already struggling with weight issues. Milk allergies and lactose intolerance are the greatest stumbling blocks when it comes to consumptions of cow’s milk, though lactose-free milk is now common (the enzyme lactase, which lactose intolerant people lack, is added directly into the milk to facilitate lactose’s breakdown). Given that cow’s milk is natural, the bioavailability of its minerals and nutrients tends to be higher than some of the previous options, with one study showing that the calcium in calcium-fortified soy milk was only absorbed at 75% of the rate at which the calcium in cow’s milk was. Cow’s milk is high in fat, protein, potassium, calcium, and vitamins D and B-12. Dean Foods Co (NYSE:DF) and Wal-Mart Stores Inc (NYSE:WMT)‘s Great Value brand are among those which sell lactose-free cow’s milk.

2. Goat’s Milk

Serving Size – 244ml

Calories – 168

Fat – 10g

Protein – 9g

Carbs – 11g

Goat’s milk pulls off a major upset over cow’s milk, landing in the second spot. We referenced bioavailability in the cow’s milk section, and the nutrients found in goat’s milk are actually even more bioavailable to humans than those found in cow’s milk. Goat’s milk tends to be easier to digest, and even some lactose intolerant people can drink goat’s milk without any difficulty. Goat’s milk is also free of the spate of hormones and other medications that are often pumped into cows and which end up in their milk as a result. Aside from those positives, goat’s milk packs the same nutritional punch as cow’s milk, being high in fat, potassium, calcium, protein, and vitamin D. Liberte and Meyenberg are two major sellers of goat’s milk.

1. Breast Milk

Serving Size – 246ml

Calories – 171

Fat – 11g

Protein – 2.5g

Carbs – 17g

Human breast milk straight from mom tops the list of the 10 healthiest milk and milk alternatives for toddlers and kids. Naturally, its minerals and nutrients are the most bioavailable to toddlers, and it’s chock full of them. When it comes to protein, breast milk is loaded with the amino acid taurine, which is hugely important for the development of the brain. Breast milk fat and protein are also far easier for children to digest. When it comes to vitamins and minerals, breast milk may look inferior to other milks or formulas, but that’s not the case when bioavailability is factored in. Milks and formulas are often forced to greatly fortify their drinks with minerals and vitamins because of the low bioavailability of them, the excess of which puts strain on a baby’s intestines and gut.

Of course, breast feeding is not always an option for mothers, for various reasons, in which case they might consider finding a breast milk donor. Regional governments are increasingly setting up breast milk donor banks where donors can be properly screened and tested to ensure their breast milk is safe to be passed along to families in need. It’s no wonder parents are doing all they can to find breast milk for their child when they can’t provide it themselves; studies have shown that breastfed babies develop higher IQs and generally become more successful than babies who are not breastfed.

That wraps up the list of the 10 healthiest milk and milk alternatives for toddlers and kids. We hope we’ve provided some valuable insight into the ever expanding world of milk and milk alternatives. Feel free to share your personal thoughts or anecdotes on the subject in the comments.

Disclosure: None