Written with contributions from Jocelyn Guerra-Trujillo, dietetic student
With so many milk options out there – whole, 2%, 1%, oat, almond, soy – it’s hard to know the best milk for kids.
As a pediatric dietitian, I get the question all the time – “What kind of milk should my kid be drinking?” The answer depends on your child’s age, growth needs, and any allergies or dietary preferences your family follows.
In this post, I’ll walk you through the pros and cons of the most common types of milk and help you choose what works best for your child’s nutrition.
Nutrition Benefits of Milk & Easy Alternatives
There’s a reason pediatricians often recommend milk—it’s packed with important nutrients that support growth and development. Because it’s a drink, it’s especially helpful for kids with smaller appetites who may not get enough from food alone.
But if your child isn’t into milk, that’s okay! There are plenty of ways to get those same nutrients from other foods.
Here’s a breakdown of what makes milk a nutrition powerhouse—and how to offer those nutrients in other ways:
Calcium – Builds Strong Bones and Teeth
Calcium is essential during childhood for building bone mass and supporting healthy teeth.
Food sources: Yogurt, cheese, fortified plant milks, tofu made with calcium sulfate, leafy greens (like kale and bok choy), canned salmon or sardines with bones, calcium-fortified orange juice.
Vitamin D – Helps the Body Absorb Calcium
Vitamin D works hand-in-hand with calcium for strong bones and also supports immune health.
Food sources: Fortified dairy or plant milks, egg yolks, canned salmon, fortified cereals, and safe sun exposure (just 10–15 minutes can help boost vitamin D levels depending on skin tone and location).
Protein – Builds Muscles and Supports Growth
Protein is crucial for tissue repair, immune health, and steady growth through childhood.
Food sources: Meat, poultry, fish, eggs, beans, lentils, tofu, yogurt, cheese, nut butters, and fortified plant-based milks with added protein (like soy or pea milk).
Healthy Fats – Essential for Brain Development
Especially in toddlers, healthy fats are critical for brain growth and hormone production.
Food sources: Whole milk dairy, avocados, nut butters, seeds, olive oil, fatty fish like salmon, and full-fat yogurt or cottage cheese.
Potassium – Supports Heart and Muscle Function
Potassium helps regulate fluid balance, nerve signals, and muscle contractions.
Food sources: Bananas, oranges, potatoes (white and sweet), beans, lentils, dairy, spinach, and dried fruits like apricots or prunes.
Best Milk for Kids by Age
There’s no one-size-fits-all answer when it comes to choosing the best milk for kids. Nutritional needs change quickly in the early years, and recommendations vary based on your child’s age, growth patterns, and medical needs.
Here’s a breakdown to help you choose what’s best for your child at each stage.
Infants (0-12 months)
Best choice: Breast milk or infant formula
In the first year of life, breast milk or iron-fortified infant formula should be your baby’s primary source of nutrition. These options provide the right balance of nutrients needed for rapid brain and body development.
- Avoid cow’s milk as a drink: It’s too high in protein and minerals for your baby’s immature kidneys, and too low in iron, which can increase the risk of iron deficiency.
- Okay in small amounts: After 6 months, you can use small amounts of cow’s milk in recipes like oatmeal or muffins, but not as a bottle or cup drink.
Toddlers (1-2 years old)
Best choice: Whole milk (pasteurized)
At this stage, healthy fat intake is critical for brain development and steady growth. Whole milk provides a good source of fat, protein, calcium, and vitamin D to support your toddler’s needs.
Preschool & School-Age Kids (2-5+ years)
Best choice: Whole milk, low-fat milk, or fortified plant-based milk (depending on your child’s needs)
This is where milk choices become more individualized:
If your child struggles to gain weight or is an extremely picky eater, whole milk can still be a great option to help them maintain an easy source of calories.
If your child is at risk for excess weight gain, high cholesterol, or has a family history of heart disease, you might consider switching to low-fat or non-fat milk starting around age 2.
For dairy-free families or kids with allergies, choose an unsweetened, fortified plant-based milk with added calcium, vitamin D, and protein (such as soy, ripple/pea, or certain oat milks).
Comparing Milk Alternatives: Pros & Cons
If your child can’t have cow’s milk or your family chooses plant-based options, there are plenty of alternatives available. But not all plant-based milks are created equal—especially when it comes to key nutrients like protein, fat, calcium, and vitamin D.
Here’s a quick guide to help you compare the most common milk alternatives:
Soy Milk
✅ High in protein (7–9g per cup)
✅ Nutritionally closest to cow’s milk
✅ Often fortified with calcium and vitamin D
❌ Not suitable for kids with soy allergies
❌ Must choose unsweetened to avoid added sugars
Almond Milk
✅ Low in calories and fat
✅ Usually fortified with calcium and vitamin D
✅ Mild taste, often well accepted by kids
❌ Very low in protein (about 1g per cup)
❌ Not suitable for kids with nut allergies
Oat Milk
✅ Creamy texture and naturally sweet flavor
✅ Higher in fiber than most other plant-based milks
✅ Good option for picky eaters
❌ Low in protein (2–4g per cup)
❌ Often higher in carbohydrates than other options
Coconut Milk
✅ Lactose-free and often well-tolerated
✅ Mild, kid-friendly flavor
❌ Very low in protein
❌ Higher in saturated fat
❌ Not all brands are fortified
Rice Milk
✅ Hypoallergenic—great for kids with multiple food allergies
✅ Easy to digest with a mild flavor
❌ Very low in protein (1g or less per cup)
❌ Higher in carbohydrates
❌ Not ideal as a primary milk source for toddlers unless no other options.
Flavored & Sweetened Milks: Are They Okay?
Flavored milk can be a favorite for kids, but it’s important to choose options that aren’t packed with added sugar. Some brands are great at keeping the sugar low while adding extra nutrients, like vitamins, minerals, or even protein.
Here are a few of my top picks:
- Fairlife Chocolate Milk – Contains 50% less sugar and 50% more protein than regular chocolate milk, plus it’s lactose-free—great for sensitive tummies.
- Orgain Kids Protein Shakes – These shakes are slightly higher in added sugar (9g), but have 9 grams of protein and a ton of added vitamins and minerals!
- Jubilee Flavored Milk – With 0g of added sugar, simple ingredients, and hidden veggies (yes, veggies as the second ingredient!), this is a sneaky way to sneak in extra nutrition.
Nourished Mighty Chocolate Milk – This protein-packed drink mix has added probiotics and essential vitamins, offering extra support for your child’s daily nutrition needs.
Milk for Kids FAQ
Which milk is the healthiest for children?
It depends on your child’s age! For babies under 1, stick with breast milk or formula. For kids under 2, whole milk is the best option. For children 2 and older, you can choose between whole milk, low-fat milk, or fortified plant-based milk based on their weight, health needs, and any allergies they may have.
Is milk or almond milk better for kids?
Unless your kid has a nut allergy, I recommend cow’s milk. It naturally has more of the calories, vitamins, and minerals that kids need. However, if your kid has a nut allergy, fortified almond milk can be a great option!
Is raw milk good for kids?
Raw milk is not recommended for kids because it can contain harmful bacteria like E. coli or Salmonella, which can lead to serious illness. Pasteurized milk is much safer as it kills these bacteria while retaining the milk’s nutritional value.
How much milk should kids drink?
It depends on their age:
- 1-2 years: 2-3 cups (16-24 oz)
- 2-5 years: 2 cups (16 oz)
- 5+ years: 1.5-2 cups (12-16 oz)
Keep in mind, too much milk can interfere with iron absorption and lead to iron deficiency (anemia) if it replaces iron-rich foods.
Choosing the right milk for your child can feel overwhelming with so many options available. But with the right information, you can make the best choice based on your child’s age, health needs, and preferences.
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