What is the Best Non-Dairy Milk for Toddlers and Kids?
As your little one moves from infancy into toddlerhood, there can be lots of changes to manage, especially when it comes to feeding. You might find yourself wondering what’s best for your kids in the context of your family’s values, lifestyle, and budget.
During toddlerhood, most children get their nourishment from table foods, as breast milk and/or infant formula are no longer the main source of nutrition. As toddlers transition away from breast milk and/or infant formula, a common question is which dairy milk or non-dairy product should be offered as a replacement.
The answer? It really depends. Plain, whole cow’s milk is recommended by the American Academy of Pediatrics as best for most toddlers starting at 1 year of age. However, dairy milk is not an option for some families for a variety of different reasons, including food allergies, vegan diets, and taste preferences.
When dairy is not an option, choosing the best non-dairy milk for your toddler involves thinking about what works for your child and your family, while ensuring your child still gets all the important nutrients they need to grow and be healthy.
That being said, when it comes to non-dairy milk alternatives, some provide the essential nutrients toddlers need better than others.
In this post, we’ll look more closely at non-dairy milk alternatives for toddlers so that you can make the best informed choice for your little one.
When can toddlers start drinking pasteurized dairy or plant-based milk?
The American Academy of Pediatrics (AAP) recommends introducing plain, whole cow’s milk or a suitable fortified plant-based milk alternative starting at 12 months of age, when most toddlers are ready to wean away from breast milk or infant formula.
If your child is under 12 months old, neither cow’s milk nor plant-based milks are recommended as a primary source of nutrition, as breast milk and/or infant formula should continue to be the main source of nutrients throughout the first year of life.
Once your toddler turns 1 and is eating a variety of foods, some reasons you might consider introducing a plant-based milk include:
Your family follows a plant-based or vegan lifestyle
Your child has a dairy allergy or lactose intolerance (although lactose intolerance is very rare in infancy and early childhood)
You prefer to avoid animal products for personal, cultural, or religious reasons
You’re seeking an alternative for other medical or personal reasons
Are plant-based milk alternatives safe for toddlers?
It depends. Plant-based dairy alternatives can be a part of a healthy toddler’s diet. However, not all plant-based milks offer suitable nutrition for toddlers.
Unlike cow’s milk, many plant-based milk alternatives are too low in protein and fat unless they are fortified or specially formulated for toddlers. Some products may also contain added sugars, which aren't ideal for young children. That’s why it’s important to read labels carefully before serving plant-based milks regularly as a beverage.
For toddlers 1 to 2 years old, a good goal is to aim for about 16 ounces (or 2 cups) per day of cow’s milk or a fortified plant-based alternative. This helps toddlers get the nutrients they need while leaving room in their appetites for other solid foods they can enjoy.
Best non-dairy milk for babies 1 year old and up?
If you’re thinking about giving your little one a plant-based milk alternative, be careful to find one that provides enough protein, vitamins, and minerals to support growth and development. Kids have different nutritional needs based on their age and health. Some might need more than others due to certain health conditions. As a result, it’s always a good idea to consult with a pediatrician or pediatric dietitian to make sure your child's needs are being met.
When choosing the best dairy-free milk for toddlers, keep the key nutrients and ingredients below in mind (the first table shows you the amounts of each nutrient found in 8 fluid ounces of plain, whole cow’s milk).
In the second table, you’ll find a quick breakdown of what to look for in a nutritious, toddler-friendly, dairy-free milk, as we want to find an alternative that closely matches the nutritional profile of plain, whole cow’s milk, which is an important source of protein and other nutrients in most toddler diets in the United States.
Table 1: Quick nutrient summary of cow’s milk and its potential health benefits
| Nutrient | Why it's important during toddlerhood | Amount in 8 oz fortified whole milk *Horizon Growing Years Organic Whole Milk |
|---|---|---|
| Calories | Provides energy that toddlers need for growth and development | ~170 kcal |
| Protein | Essential for muscle growth, immune function, and tissue repair | ~8 g |
| Fat | Healthy fats support brain development and help toddler absorb fat-soluble vitamins, such as Vitamin A & D | ~9 g |
| Sugar (natural and/or added sugar) | Natural sugar that occurs in milk is called lactose, which can provide quick energy for the body. When choosing a milk, avoid products that contain added sugar to help decrease obesity risk and prevent tooth decay | ~13 g (zero added sugar) |
| Calcium | Crucial for building strong bones and teeth during early childhood | ~310 mg |
| Vitamin D | Helps the body absorb calcium; supports bone development and immune function | ~4.5 mcg |
| Vitamin B12 | Important for brain development and red cell production | ~1.3 mcg |
Most plant-based milks fall short on protein and fat—key nutrients for toddlers—unless they're fortified or specifically formulated for young children. Here's how popular options stack up, based on manufacturers' nutritional data:
Table 2: Nutrition Comparison of Non-Dairy Milk Alternatives
| Products (per 8 oz) | Calories | Protein | Fat | Added Sugar | Calcium | Vitamin D | Vitamin B12 |
|---|---|---|---|---|---|---|---|
| Unsweetened Fortified Soy Milk | 80 kcal | 7 g | 4.5 g | <1 g | 300 mg | 3 mcg | 2.5 mcg |
| Pea Protein Milk "Ripple Kids Milk" | 140 kcal | 8 g | 8 g | 0 g | 445 mg | 5 mcg | 1.1 mcg |
| Kids Pea and Oatmilk Blend | 120 kcal | 8 g | 6 g | 5 g | 330 mg | 4 mcg | 1.1 mcg |
| Fortified Oat Milk | 40 kcal | 1 g | 0.5 g | 0 g | 350 mg | 4 mcg | 0.24 mcg |
| Fortified Almond Milk | 30 kcal | 1 g | 3 g | 0 g | 470 mg | 2 mcg | 0 mcg |
| Coconut Milk | 40 kcal | 0 g | 4 g | 0 g | 470 mg | 2 mcg | 0.9 mcg |
| Kiki Milk | 145 kcal | 5 g | 7 g | 1 g | 270 mg | 0 mcg | 0 mcg |
| Fortified Rice Milk | 60 kcal | 0 g | 2.5 g | 0 g | 130 mg | 4.8 mcg | 1.1 mcg |
Table 3: Ingredient Comparison between Soy Milk, Pea Protein Milk, and Silk Kids Oatmilk Blend
| Product | Ingredients |
|---|---|
| Silk Soy Milk | ulOrganic Soymilk (Filtered Water, Organic Soybeans), Contains 2% or Less of: Vitamin and Mineral Blend (Calcium Carbonate, Vitamin A Palmitate, Vitamin D2, Riboflavin [B2], Vitamin B12), Sea Salt, Gellan Gum, Ascorbic Acid (Vitamin C to protect freshness), Natural Flavor |
| Ripple Pea Protein Milk | Water, Pea Protein, Vegetable Oil (Sunflower or Safflower Oil), contains less than 1% of Soluble Corn Fiber, Magnesium Citrate, Riboflavin, Vitamin B12, DHA Algal Oil, Choline Bitartrate, Vitamin A Palmitate, Vitamin D2, Dipotassium Phosphate, Tricalcium Phosphate, Sunflower Lecithin, Sea Salt, Natural Flavor, Gum Arabic, Guar Gum, Gellan gum, with Rosemary Extract, Mixed Tocopherols, and Ascorbyl Palmitate (to preserve freshness) |
| Silk Pea and Oatmilk Blend | Pea and Oatmilk Blend (Water, Pea Protein, Oat Concentrate), Sunflower Oil, Cane Sugar, Contains 1% or less of the following: DHA Algal Oil, Inulin, Vitamin and Mineral Blend (Dipotassium Phosphate, Calcium Phosphate, Magnesium Sulfate, Calcium Carbonate, Choline Chloride, Potassium Iodide, Vitamin A Palmitate, Vitamin D2, Cyanocobalamin, Riboflavin [B2]), Sea Salt, Natural Flavor, Gellan Gum, Sodium Ascorbate and Vitamin E (to preserve freshness) |
What do experts say about plant-based milk alternatives for kids?
According to the North American Society for Pediatric Gastroenterology, Hepatology, and Nutrition (NASPGHAN), soy milk remains the preferred choice for most young children with cow’s milk allergies.
In contrast, other plant-based beverages like almond, rice, coconut, hemp, flaxseed, and cashew "milk" are considered inappropriate for this age group due to their inadequate protein, calcium, and vitamin D content. While pea milk and (in some cases) oat milk may be reasonable alternatives when both cow’s milk and soy milk are unsuitable, their appropriateness depends on:
The product’s nutrient profile (protein, calcium, and vitamin D)
The bioavailability of fortified nutrients
The individual child’s dietary needs
In short, while pea milk may be an option in certain cases, soy milk remains the top-recommended alternative by pediatric experts due to its established nutritional adequacy and lower processing compared with other plant-based options.
Tips for choosing and introducing a plant- based milk alternative to your toddler
Opt for products with similar protein content to that of cow’s milk. Avoid low-protein options (Per the FDA, 5% or less of the daily value for protein is considered “low-protein,” or, in plain language, less than 5 g of protein per serving)
Fat content is important for development. Look for blends with added fats to mimic the richness of whole cow’s milk. Avoid low-fat and fat-free options unless otherwise instructed by your healthcare provider.
Look for unsweetened, fortified versions with vitamin D and calcium. Some brands are specially formulated for toddlers—these can be a good choice if you’re offering plant-based milk alternatives as a main beverage.
If your child has multiple food allergies, consult your healthcare provider before introducing alternatives.
The Bottom Line…
Choosing the right plant-based milk for your toddler is personal, but the nutrient content is important to prioritize. Fortified, unsweetened soy milk tops the list for its protein and healthy fats, with fortified unsweetened pea protein milk as a close alternative.
If neither works for your family, oat milk can come into play when paired with other protein sources to balance its nutritional gaps. Skip almond, rice, and coconut milks as primary drinks, as they lack the protein and fat that growing toddlers need. Every child is unique, so consult your pediatrician or a pediatric dietitian to tailor choices to your little one’s needs.
If you want to learn more about types of milk and how to choose the right milk for your kids and family, here are some additional articles and guides on choosing the right milk for your child at each developmental stage.
For more tips on feeding kids. You can check out a FREE guide to reducing picky eating—or go all-in with my online course, Solve Picky Eating, which will help turn your picky eater into an adventurous, intuitive eater.
And if you’d like personalized nutrition support (involving growth concerns, meal planning, feeding challenges, or something else), I’m currently accepting new clients in my virtual practice. Let’s chat and create a plan that works for your family!
Thanks for reading!
Thank you to my dietetic intern, Mengling Cao for her contributions to this blog post!