There are several milk alternatives to choose from. “These products are typically made by steeping or boiling the central ingredient in water, straining the solids, and fortifying the dairy alternative with nutrients to somewhat mimic the nutritional profile of dairy milk,” Linsenmeyer says.
Almond Milk
Almond milk is made of almonds, and, as such, has a slightly nutty flavor.
Depending on the brand you choose, the texture can be thinner or creamier than dairy milk; it’s worth trying a few brands and flavors to get a sense for which you like best, Taub-Dix says.
Some almond milk products have more calcium than dairy milk. For example, one option offers 482 milligrams (mg) of calcium per cup, which is 37 percent of the daily value (DV). Meanwhile, a cup of dairy milk provides 325 mg of calcium, or 25 percent of the DV.
Almond milk may also be fortified with vitamins D and E, Taub-Dix adds. Some options offer 2.6 micrograms (mcg) of vitamin D (13 percent of DV) and 16.6 mg of vitamin E (more than 100 percent of DV).
But almond milk has a lot less protein — only 1 gram (g) per cup.The same amount of dairy milk offers more than 8 g.
Note, too, that many dairy-free milks, including almond milk, are more likely to contain added sugars than dairy milk, Linsenmeyer says. So, it’s important to read labels carefully.
Soy Milk
Soy milk, made from soybeans, can have a creamy texture similar to that of low-fat dairy milk, Taub-Dix says. You probably won’t notice much of a taste, unless you try a flavored product.
Soy milk also contains dairy levels of protein (more than 8 g per cup) and nearly the same amount of calcium (246 mg per cup). Many soy milk brands are fortified with vitamin D but may not contain vitamin E, Taub-Dix adds.
Oat Milk
Oat milk, made from soaking, blending, and straining oats, has more carbohydrates than some of these plant-based milk alternatives. So, you may need to think about that if you’re watching your blood sugar, Taub-Dix says. That said, at 13.1 g per cup, the carb content of oat milk is similar to that of dairy milk (12.1 g of carbs per cup).
Unfortunately, while whole oats are known for their heart-healthy fiber, you’ll only get about 1 g in a cup of oat milk.
Oat milk is a lot lower in protein than dairy milk (1.6 g per cup versus more than 8 g), but it’s on par with calcium and often fortified with vitamin D (4.2 mcg or 21 percent DV per cup).
Coconut Milk
Coconut milk is made by pressing or squeezing the fruit of a coconut. This liquid is sometimes mixed with water.
You’ll get a distinct coconut flavor and creamy texture from this nondairy alternative. That’s due to the saturated fat found in coconut — a drawback for Taub-Dix. “Coconut milk is the one that I recommend the least,” she says. In fact, it has slightly more saturated fat than whole milk. One cup of coconut milk contains more than 5 g of saturated fat, while the same amount of whole milk has approximately 4.5 g.
“If you love the flavor of coconut milk, adding a splash to a soup or a casserole dish is fine, but if you’re looking for something for your coffee on a daily basis, I would not recommend it,” Taub-Dix says.
While coconut milk is rich in calcium (nearly 460 mg, or 35 percent of DV), it has very little protein (only 0.5 g per cup) compared with dairy milk.
Rice Milk
Rice milk, made from rice and water, has a thin, watery consistency, often making it an unsatisfying swap if you’re used to dairy. “It’s not one of the milks that I really recommend,” Taub-Dix says. It’s low in fat compared with whole milk (2.4 g per cup versus nearly 8 g), but it’s also low in protein (less than 1 g per cup), and it isn’t always fortified with vitamins and nutrients, she says.
Rice milk does provide a decent amount of calcium (288 mg or 22 percent of DV per cup) but it contains almost double the carbs of dairy milk (more than 22 g per cup versus 12.1 g).
Hemp Milk
This nutty, earthy-flavored dairy alternative is made from ground hemp seeds and water. It isn’t as popular as other options, so you may not find it at every grocery store, Taub-Dix says.
Hemp milk typically has a thinner texture than dairy and not as much protein (2 g per cup). That said, it’s often fortified with calcium (300 mg or 25 percent of DV) and vitamin D (2.1 mcg or nearly 78 percent of DV), and the fats come from heart-healthy and inflammation-fighting omega-3 fatty acids, Taub-Dix notes.
Cashew Milk and Other Nut Milks
Just like the cashew nuts it’s made from, cashew milk has a bit of a buttery flavor, which can make this pick a little richer than some of the other plant-based milk alternatives. Cashew milk is also higher in fat than whole milk (12 g per cup versus nearly 8 g) and has a decent amount of protein compared with dairy (5 g per cup). However, it has much less calcium (20 mg or 1.5 percent of DV per cup).
Taub-Dix says you might be able to find pistachio milk, though it’s a little less common in major grocery stores. This option has a nutty, slightly sweet flavor and a thin consistency compared with dairy milk (unless manufacturers add thickeners), she notes. It’s also typically lower in calcium (around 34 mg per cup) and protein (about 3 g per cup) than dairy.
