Whether you’re lactose-intolerant, vegan or just looking to switch up your milk routine, milk alternatives can offer good nutrition profiles and different flavors to keep things interesting. The grocery store shelves can get a little overwhelming with all the different choices. So how do you choose the right milk replacement for you? Check out the nutrition facts about these six common milk alternatives.
Soy Milk
Soy milk has been the most popular non-dairy substitute for decades because its nutrition profile closely resembles that of cow’s milk. It's the best high-protein milk alternative. Soy milk offers about 7 grams of protein per cup, compared to cow milk's 8 grams per cup. Most, but not all, brands are fortified with calcium and vitamin D, so be sure to look at the nutrition label to find these nutrient values. Soy milk comes in flavored varieties, such as vanilla, and also comes in lighter and lower-calorie versions.
Almond Milk
Almond milk is a great dairy alternative when you are looking to cut calories. This nut milk is made from water and ground almonds. The bad news about almond milk is that it contains very little protein—just 1 gram per cup! Although most varieties of almond milk are fortified with vitamins and other nutrients, there are others that don’t contain vitamin D or calcium. Almond milk is creamier and thicker than other alternatives since its calories are coming from healthy, unsaturated fats.
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Rice Milk
Rice milk is a good option when you want something with a neutral flavor and a less creamy texture. When fortified, it usually does contain the same amount of calcium and vitamin D as cow’s milk. This milk substitute also lacks protein, containing only 1 gram per cup.
Coconut Milk
This is one of the newest non dairy milks out there. Coconut milk is a good choice when you want something creamy and sweet. Though this milk offers 30 percent of your daily value (DV) of vitamin D and 50 percent of your DV of vitamin B-12, it contains little calcium and just 1 gram of protein per cup. If you’re looking to reduce your saturated fat intake, keep in mind that coconut milk is the only milk alternative that contains as much saturated fat as whole cow’s milk.
Hemp Milk
Hemp milk is made from water and shelled hemp seeds. It contains a slew of healthy nutrients, including calcium, vitamin D and a moderate amount of protein (about 3 grams of protein per cup). As an added bonus, it contains omega-3 fatty acids. Unfortunately, hemp milk may be a difficult taste for some people to get used to.
Cashew Milk
This is another one of the newest dairy alternatives. Cashew milk is made from blending cashews with water, resulting in a creamy liquid. This milk is often fortified with calcium and vitamins A, D and B-12. Different brands will have varying amounts of nutrients, so be sure to look at the nutrition label. Although this milk alternative may be low in calories, it also contains very little protein, just 1 gram per cup.
FAQs
The most popular dairy alternatives for milk are soy milk, almond milk, and rice milk. However, many other products such as coconut milk, cashew milk, and oat milk can also be suitable daily alternatives for milk. All of these products are available in both refrigerated and shelf-stable varieties.
What is the closest alternative milk to real milk? ›
Soy milk is most comparable to cow's milk from a protein standpoint. Soy milk is fortified with calcium and vitamin D. While other plant-based milks may contain added calcium and vitamin D, soy milk is most likely to be fortified with these nutrients.
What can I do instead of drinking milk? ›
Calcium-fortified products such as juices, cereals, breads, tofu, almond milk, and rice milk can also be good sources of calcium. For those who totally avoid Dairy Foods, it may be difficult to meet calcium needs on a regular basis. For more information on calcium sources, please see Dietary Guidelines for Americans.
Which substitute milk is healthiest? ›
If you want a nondairy milk alternative that's higher in protein and nutritionally closer to cow's milk, consider soy milk. Drinking soy milk may also help reduce your cholesterol, blood pressure, and breast cancer risk.
What is the best non-dairy milk to cook with? ›
Among other milk alternatives like almond milk, soy milk and oat milk, soy milk is by far the best for baking. I learned this over the course of several years and many cookies, cakes, muffins and pies.
What liquid is similar to milk? ›
Almond and cashew can be good milk alternative options if you want something a little sweeter. While soy, pea, and hemp milks are a bit earthier. And of course, coconut milk is going to have a coconut flavor.
What is a dry substitute for milk? ›
Rice powder
Rice powder, also called rice flour, is a good option for those who are vegan, lactose intolerant, or allergic to soy or dairy. Similarly to soy milk powder, rice powder is a shelf-stable, plant-based alternative to milk powder that can be substituted in equivalent amounts in nearly any recipe.
Which milk alternative is best taste? ›
The test made a few things clear: soy milk, at its best, tastes closest to cow's milk. Oat tastes like a sweetly nutty cereal milk while almond tastes like the water left in your sink after washing the breakfast dishes.
Which alternative milk is currently the most popular? ›
1. Soy milk. Soy milk is made from soybeans and is probably one of the most popular plant-based milk alternatives, as it's very versatile and can be used in pretty much all recipes and drinks in place of cow's milk. Environmentally, the debate continues as to whether soy milk is better than cow's milk.
What milk is best for gut health? ›
Low-fat, skim or 1% cow's milk are healthier options compared to 2% or whole milk. They contain less fat. “If you can't have cow's milk, soy milk and rice milk are often the healthiest milk for gut health – especially for people with celiac disease, an autoimmune disease that can cause inflammation,” Park said.
Use ½ cup half and half and ½ cup water as a substitute for 1 cup milk. Oat milk or almond milk: These non-dairy milk alternatives work similarly to dairy milk in baking and recipes. Water: If the recipe calls for a small amount of milk like ¼ cup or less, water could work.
What is the alternate use of milk? ›
While milk is healthy for you, it also has other fantastic uses: Milk is great for “cooling down” a burning mouth. Spicy food can leave your mouth on fire, but milk is better than water or beer to cool down your mouth if the spice is too much to handle. Some say you can thaw frozen fish in milk.
What is a good substitute for milk in the morning? ›
There is a wide choice of soy, coconut, almond or hazelnut, but most (and honestly the most popular) drinks are based on oats. Oat milk has also become a permanent fixture on the drinks menu in most cafés and is a must-have in many people's morning coffee on the way to work.
What is the best substitute for human milk? ›
When breastmilk is not an option, infant formula is the only suitable alternative. Historically, parents have been advised to make up their own infant formulas using a range of products.
Is it better to drink milk alternatives? ›
“There's really no downside to drinking plant-based milk instead of cow's milk,” says Dana Ellis Hunnes, PhD, MPH , UCLA Health senior dietitian. “Although milk is only one small part of a person's diet, plant-based milk along with a plant-forward diet offers many benefits for your health and the environment.”
Is almond milk or oat milk better for you? ›
Dietary Needs. If you're trying to lose weight or if you're diabetic, almond milk might be a good choice due to its low calorie and carb content. But if you're looking to manage cholesterol or want a filling drink, oat milk wins due to its high fiber content.
How can I get calcium without drinking milk? ›
These foods include kale, broccoli, and bok choy. You can also get calcium by eating canned sardines and canned salmon with the bones. And calcium is sometimes added to tofu, plant-based beverages (like soy or almond beverages), and fruit juice. Some greens, such as spinach and Swiss chard, are not good sources.
