8 Options of Plant-Based Milk Alternatives For You

When dairy was your sole option, those days are long gone. Now, you have a ton of fantastic choices, including almond, oat, coconut, soy, and hemp milk. These delectable substitutes are becoming more and more popular with people who want to avoid dairy.

Though wait! There are different types of plant milk. Each one of them has its own nutritional profile, flavor, and texture. Let us help you choose the most suitable one for your diet and body!

Almond milk

For years, almond milk has been a staple in the plant-based milk sector. Almonds are a wonderful source of protein, but almond milk is not. You'll only get roughly 1 g of protein in each cup (compared to 8 g in cow's milk). Almond milk, on the other hand, contains 482 mg of calcium per cup. Some almond milk brands are fortified with protein, calcium, and other critical elements such as vitamin D.

Almond milk

Almond milk nutrition value

Nutrition	1 cup of Unsweetened almond milk
Calories	39
Fat	2.5 g
Carbohydrates	3.4 g (Total sugar: 2.1 g) (Fiber: 0.5 g)
Protein	1 g
Calcium	482 mg

*Note: Nutrition facts may differ slightly between varieties/brands.

The difference between almond milk and cow milk

Although almond milk doesn't contain any dairy, it differs from cow's milk most significantly in terms of protein content. A cup of cow's milk has just over 8 g of protein, compared to just 1 g in a cup of almond milk.

Oat milk

The past few years have seen an increase in the popularity of oat milk, which is renowned for its rich creaminess and subtly sweet flavor. Compared to other plant-based milks, this one has more fiber. Oat milk is free of dairy, soy, and nuts, making it a good option for people with certain allergies or lactose intolerance.

Oat milk

Oats are naturally gluten-free, but if you have celiac disease or are gluten intolerant, you should check the packaging because they may have been processed in a facility that also processes other grains. Oat milk can be used in soups, smoothies, and coffee thanks to its thick and creamy texture.

Oat milk nutrition value

Nutrition	1 cup of Unsweetened oat milk
Calories	120
Fat	5 g
Carbohydrates	16 g (Total sugar: 7 g) (Fiber: 2 g)
Protein	3 g
Calcium	350 mg

*Note: different varieties/brands will vary slightly on nutrition facts

Differences between Almond milk and Oat milk

Almond milk is a lower-carb alternative to both oat milk and cow's milk, containing only 3.4 g of carbohydrates per serving. With 16 g of carbohydrates per serving, oat milk is one of the plant milks with the highest carbohydrate content.

Coconut milk

Coconut milk has a comparable amount of fat to cow's milk and some other plant-based beverages, although many coconut products tend to be high in fat.

But keep in mind that some coconut milk used in cooking, like the kind used to make Thai curry, is much higher in fat. These typically come in cans, making it simple to distinguish them from coconut milk cartons for drinking or brewing tea or coffee.

Coconut milk

Coconut milk, in contrast to other plant-based milk, cannot be substituted for cow's milk one for one. This is due to the lack of calcium and protein in coconut milk.

Coconut milk nutrition value

Nutrition	1 cup of Unsweetened coconut milk
Calories	46
Fat	4 g
Carbohydrates	1 g (Total sugar: 1 g) (Fiber: 0 g)
Protein	0 g
Calcium	0 mg

*Note: different varieties/brands will vary slightly on nutrition facts

Soy milk

Soy milk is created by combining soybeans and water. In terms of nutrition, it's one of the milk replacements that comes closest to cow's milk. Soy milk has some fiber and all nine essential amino acids. As a result, it is a complete protein. Most soy milk also contains calcium and vitamin D.

Soy milk

Soy milk's nutritious value

Nutrition	1 cup of Unsweetened soy milk
Calories	105
Fat	3.6 g
Carbohydrates	12 g (Total sugar: 8.9 g) (Fiber: 0.5 g)
Protein	6 g
Calcium	300 mg

*Note: different varieties/brands will vary slightly on nutrition facts

Soy milk vs. almond milk 

Soy milk has more carbs and protein than almond milk.

Other distinctions include:

While soy milk has a full protein, almond milk contains an incomplete protein. This suggests it lacks at least one necessary amino acid. Soy milk has a slightly greater fat content than almond milk. Soy milk, like cow's milk and oat milk, has a far lower calcium concentration than almond milk. As with cow’s milk and oat milk, soy milk’s calcium content is much lesser than almond milk.

Hemp milk

Hemp milk is made by combining hemp (Cannabis sativa) seeds with water. It contains relatively few calories and almost no carbs. As a result, it may be appropriate for persons on low-carb or ketogenic diets for healthy weight control. It is higher in protein than almond milk but lower in protein than soy and cashew milk.

Hemp milk

Hemp seeds also contain more fat, notably omega-3 fatty acids, which have been linked to improved heart health and reduced inflammation.

Hemp milk nutritious value

Nutrition	Unsweetened hemp milk (1 cup)
Calories	60
Fat	4.5 g
Carbohydrates	0 g (Total sugar: 0 g) (Fiber: 0 g)
Protein	3 g
Calcium	283 mg

*Note: different varieties/brands will vary slightly on nutrition facts

Rice milk

Rice milk is prepared by milling rice, mixing it with water, then straining it to form a beverage. Rice milk has more carbs than other plant-based milk but less protein. The protein is insufficient, as it is in most plant-based milk. Rice milk has the advantage of being the least allergic to plant-based milk.

Rice milk

Rice milk nutritious value

Nutrition	Unsweetened rice milk (1 cup)
Calories	115
Fat	2.4 g
Carbohydrates	22.4 g (Fiber: 0.7 g)
Protein	0.7 g
Calcium	288 mg

*Note: different varieties/brands will vary slightly on nutrition facts

Macadamia nut milk

Macadamia nut milk contains a comparable amount of fat as oat, soy, and hemp milk, however, the fat is primarily monounsaturated fatty acids.

Macadamia nut milk

Monounsaturated fats reduce "bad" cholesterol and triglycerides (blood fat) while preserving (or increasing) good cholesterol. Macadamia nut milk, like almond milk, has a greater calcium content than most other milk.

Macadamia nut milk nutrition

Nutrition	Unsweetened macadamia nut milk (1 cup)
Calories	50.4
Fat	4.5 g
Carbohydrates	1 g (Total sugar: 0 g) (Fiber: 1 g)
Protein	1 g
Calcium	470 mg

*Note: different varieties/brands will vary slightly on nutrition facts

Cashew milk

Cashew milk is created by combining cashews and water. It has more fat than most other plant-based milks. This gives it a richer, creamier texture. However, because the calcium content is minimal, it is not comparable to cow's milk or other, more prevalent plant-based milk.

Cashew milk

Cashew milk nutrition

Nutrition	Unsweetened cashew milk (1 cup)
Calories	130
Fat	10 g
Carbohydrates	7 g (Total sugar: 1 g) (Fiber: 0 g)
Protein	4 g
Calcium	14.4 mg

*Note: different varieties/brands will vary slightly on nutrition facts

Differences between cashew milk and almond milk 

The most significant difference between cashew milk and almond milk is that cashew milk has significantly more fat per serving (10 g versus 2.5 g).

Other distinctions include:

Cashew milk has far less calcium and is often richer and creamier than almond milk. Many people claim that its consistency is similar to that of cow's milk, making it a popular replacement.

Cashew milk has more carbs and protein than almond milk.

What kind of milk is best for you? 

Here are some considerations to make when selecting the best plant-based milk substitute for you:

• Allergies: Allergies and/or food sensitivities are the most significant factors to consider when selecting plant-based milk. Avoid almond milk if you are allergic to tree nuts.
• Sugar: Sugar is present in several plant-based milks. This increases the number of calories and carbs. Furthermore, they may not be the greatest solution for persons who wish to reduce their sugar intake for health reasons such as diabetes or heart disease. 
• Calories: The calories in plant-based milk range from 39 to 130, with almond milk having the fewest and cashew milk having the most.
• Protein: The protein content of plant milk varies greatly. Soy milk has more protein and all nine necessary amino acids than cow's milk. Other plant milks with protein include cashew, hemp, and oat.
• Micronutrients: Plant-based milk does not have as much natural calcium as cow's milk, but may include synthetic calcium. If you want to receive calcium from your milk, pick one that has a high calcium content, such as almonds, macadamia, or oat milk.
• Other additives: Gums and stabilizers are frequently added to plant-based milk to keep them stable. In addition to the key components (such as soy, hemp, and cashew), read the ingredient list to ensure you're okay with everything in it.

Final words

There are several plant-based milks available if you're seeking a substitute for cow's milk. While soy, almond, and oat milk substitutes may be more popular, other options provide comparable nutritional levels to cow's milk, including macadamia nut milk, hemp milk, and cashew milk. 

The good news is that each type of plant-based milk differs in terms of nutritional content, flavor, and texture. You may thus decide on the one that suits your tastes and health the best.

References: U.S. Department of Agriculture FoodData Central.