Vegans implies the following of a plant-based diet, which excludes all animal products. This includes meat, poultry, fish, seafood, dairy, eggs and honey. Choosing to be vegan can be influenced by health benefits, ethical beliefs about animals or wanting to reduce environmental impact.
While vegans exclude all animal byproducts, vegetarian diets may include dairy or eggs and plant-based diets focus mainly on foods from plants but can also include some animal products.
Why Vegans Do Not Drink Cow’s Milk
Ethical Reasons
Veganism can be ethically motivated to protect animal welfare and take a stand towards animal cruelty. Dairy isn’t considered vegan as it originates from animals like cows.
Environmental Reasons
Choosing to be vegan helps to reduce greenhouse gas emissions. Animal and dairy production is linked to greenhouse gases, land, and water use impacting our planet.
Health and Lifestyle Reasons
Some vegans avoid cow’s milk due to lactose intolerance or they have a preference for plant-based foods. Plant-based diets focus on whole foods that are low in saturated fat and cholesterol improving overall health.
Vegan Alternatives to Cow’s Milk
Soy Milk
Research shows that soy milk is the most comparable alternative to cow’s milk. Soy milk has similar protein content to milk and it’s typically fortified with vitamins A, B12 and D.
Almond, Oat, and Coconut Milk
Almond, oat and coconut are other popular milk alternatives. They all can be fortified with vitamins as well as calcium. They can be a good choice for individuals who are lactose intolerant or have different taste preferences.
Pea Protein and Other Fortified Milks
Pea protein is another plant based milk alternative that is made by blending peas. It is a soy free alternative and contains a similar protein level to dairy milk. Additionally, it is high in iron compared to other milk alternatives which is good for active individuals and teenage girls.
Other fortified milks include rice milk and nut milks such as cashew and macadamia milk. The nutritional content of these milks can vary in terms of calories and nutrients.
Many plant based milks are fortified with calcium, vitamin D, and B12 to help meet a similar nutrient composition of cow’s milk. Fortification helps to support bone health and allows individuals to meet their nutrient requirements on a plant-based diet.
Are There Any Exceptions?
Some vegetarians may choose to drink cow’s milk but not eat meat. While flexitarians may include dairy occasionally in their diet. Although strict vegans don’t consume milk or dairy products, it’s personal what you decide to include in your diet! And there are various ways to ensure your nutrient needs.
FAQs About Vegans and Cow’s Milk
Can vegans drink cow’s milk if it’s organic or grass-fed?
No, vegans don’t drink cow’s even if it’s organic or grass fed as it still comes from an animal.
Is lactose-free cow’s milk vegan?
No, lactose free milk is still derived from cow’s milk. However, it’s a great option if you are lactose intolerant as lactose is broken down during production.
Do vegans ever go back to drinking dairy?
It all depends on the individual! Vegans can choose to reintroduce dairy into their diet, it’s all about their personal choice.
Which plant-based milk is healthiest?
Nutritionally, soy milk is the most comparable to cow’s milk. However, each type of plant based milk comes with its own nutritional benefits and offers various nutrients.
Can babies and kids drink plant-based milk instead of cow’s milk?
Yes, however, they should be introduced after your child is 12 months old. Unsweetened full fat Soy milk or Pea milk are great plant-based milk options. Try choosing a plant-based milk that is fortified with vitamin D and calcium. If uncertain, consult a plant-based dietitian to help you choose an appropriate plant milk.
The Bottom Line
Vegans do not drink cow’s milk as it comes from animals. However, there are many plant-based milks which are fortified and are just as nourishing. It’s all about finding what works for you and your family.If you’re worried you or your family aren’t meeting your nutrient needs on a vegan diet, feel free to reach out to one of our plant-based dietitians and book a discovery call!
Meet Alyssa Fontaine, a Plant-Based Registered Dietitian and Nutritionist with a Bachelor’s degree in Dietetics from McGill University and MBA. She is the Founder of Plant-Based Dietitians, a team of plant-based dietitians and nutritionists offering online consultations in Canada and the United States. Follow her on TikTok, Instagram, and Facebook: @alyssafontainerd.
Jul 27, 2026
Jul 02, 2026
Jun 18, 2026
Jun 11, 2026
Jun 04, 2026