Best Non-Dairy Milk Substitutes (Plant Milk)

Plant-based alternatives to cow's milk is a popular choice for many people with various reasons such as lactose intolerance, milk allergies, preferring Vegan diet or simply to reduce impact on the environment.

Each type of milk has its advantages and disadvantages, depending on a person’s diet, health, nutritional needs, or personal taste preferences. In this post I have put together few of the best substitutes for cow’s milk.

1. 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 contains a similar amount of protein, but around half the number of calories, fats and carbohydrates.

It works best as a substitute for cow’s milk in savory dishes, with coffee or with breakfast cereals.

One cup (240 ml) of unsweetened soy milk contains 80–90 calories

4–4.5 grams of Fat

7–9 grams of Protein

4 grams of Carbohydrates

2. Almond Milk

Almond milk is a great dairy alternative when you are looking to cut calories. It is made with either whole almonds or almond butter and water. It may also be fortified with vitamins and minerals. On the downside, it contains very less amount of protein.

It can be added to coffee and tea, mixed in smoothies and used in desserts and baked goods as a substitute for cow’s milk.

One cup (240 ml) of unsweetened almond milk contains 30–35 calories

2.5 grams of Fat

1 gram of Protein

1–2 grams of Carbohydrates

3. Oat Milk

Oat milk is made from a mixture of oats and water. Nevertheless, additional ingredients are added when processed. Oat milk contains a similar number of calories to cow’s milk and are high in fiber.

It can be used in cooking in the same way as cow’s milk and tastes great with cereal or in smoothies.

One cup (240 ml) of unsweetened oat milk contains 140–170 calories

4.5–5 grams of Fat,

2.5–5 grams of Protein

19–29 grams of Carbohydrates

4. Coconut Milk

Coconut milk contains one-third the calories of cow’s milk, half the fat and significantly less protein and carbohydrates. It may not be the best option for those with increased protein requirements, but it would suit those looking to reduce their carb intake.

Coconut milk is a good choice when you want something creamy and sweet.

One cup (240 ml) contains 45 calories,

4 grams of Fat

No protein and almost no Carbohydrates

5. Cashew Milk

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. It is low in calories with very less amount of protein. Due to its low protein content, cashew milk may not be the best option for people with increased protein requirements.

It can be used as cream in Coffee, great for thickening smoothies and in desserts.

One cup (240 ml) of unsweetened cashew milk contains just 25–50 calories,

2–4 grams of Fat

1 gram of Protein

1–2 grams of Carbohydrates

6. Rice Milk

Rice Milk is best for people with allergies or intolerances to dairy, gluten, soy or nuts. It contains the most carbohydrates compared to any other non-dairy alternative but are low in fat, protein and other nutrients if not fortified. Rice Milk is not a best option for population with high protein requirement.

Due to its watery consistency it is great to drink on its own as well as in smoothies, in desserts and with oatmeal.

One cup (240 ml) of rice milk contains 130–140 calories,

2–3 grams of Fat

1 gram of Protein

27–38 grams of Carbohydrates

There are plenty of non-dairy alternatives in the market but when making your choice, be sure to stick with unsweetened varieties and avoid added sugars. In addition, make sure your non-dairy milk is fortified with calcium and vitamin B12. There is no one milk that is ideal for everyone. The taste, nutrition and cost of these alternatives can vary considerably, so it might take a while to find the one that is best for you.

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