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15 foods graded

Milks Tier List

Calcium and protein per 100 calories, with saturated fat as the tax. The plant-based challengers are graded on the same scale.

SS tier · 2 foods

Pea Milk (Ripple)

The protein-packed upstart that actually delivers.

29 kcal3.3g protein#1

Skim Milk

All the protein and calcium, almost none of the fat. Boring and effective.

34 kcal3.4g protein#2

AA tier · 3 foods

Soy Milk

The only plant milk with protein worth mentioning.

33 kcal2.9g protein#3

Cashew Milk (Silk)

The thinnest milk that still calls itself milk.

1 kcal0.4g protein#4

Oat Milk

The barista's favorite liquid impostor.

48 kcal0.8g protein#5

BB tier · 4 foods

Almond Milk

Water that met an almond once.

15 kcal0.4g protein#6

Milk (2%)

The compromise milk — half the fat, all the arguments.

5 kcal3.3g protein#7

Buttermilk

Pancakes' secret weapon. Drinking it straight is a power move.

4 kcal3.3g protein#8

Coconut Milk Beverage

Coconut-flavored water with ambition.

31 kcal0.2g protein#9

CC tier · 4 foods

Rice Milk

Starchy water, politely sweetened.

47 kcal0.3g protein#10

Chocolate Milk

Post-workout nostalgia in a carton.

78 kcal3g protein#11

Hemp Milk (Pacific)

Nutty, thin, and legally distinct from the other hemp products.

58 kcal1.3g protein#12

Whole Milk

Complete protein, but you'd need a liter for it to matter. It's a beverage, not a strategy.

61 kcal3.2g protein#13

DD tier · 2 foods

Lactose-Free Milk (Lactaid)

Real milk, minus the digestive betrayal.

67 kcal3.3g protein#14

Goat Milk

Tangy, smaller globules, bigger opinions.

69 kcal3.6g protein#15

How the grading works: scored per 100 calories on fixed benchmarks, weighted, ranked. Read the full methodology — the formula is published, argue with it.

Questions

How are milks scored?

Every food is scored 0–100 per 100 calories across five factors (protein, fiber, micronutrients and more depending on the category), combined with fixed weights, then ranked. The top 10% of the board earn S tier. Full methodology.

What is the healthiest milk?

By our numbers: Pea Milk (Ripple) — S tier, 69/100. See its full breakdown.

A note before you eat your screen: grades are computed from published nutrition data with a transparent formula. They are a starting point for thinking about food, not medical advice. Talk to your doctor or a registered dietitian about your diet.