Non-Dairy Milks: “Udderly” Endless Options
- erikasiesennop
- Jun 1
- 6 min read
If you’ve seen the explosion of non-dairy milk options available these days, you might be excited about all the variety and new brands or types to try. On the other hand, you might be overwhelmed and uncertain about said options and what to choose. In recent years, milk alternatives have become increasingly popular, available, and debated by many. The reasons for choosing a non-dairy milk seem almost as plentiful as the number of such products available these days. It’s great there are so many options to meet the needs of everyone, and at the same time it can leave one scratching their head as to what’s the “best” option for them. We thought we’d take a look at some of the non-dairy milks on the scene and offer up some information. You can decide which one works best for you - or, maybe cow’s milk is the way for you to go. It’s a personal choice at the end of the day!
Let’s start with some of the reasons one might choose a non-dairy milk option:
-Preference for plant-based milk: For those who embrace a vegan diet or lifestyle, non-dairy milk options might be a preferred choice.That said, anyone could prefer a plant-based option based on taste/flavor, curiosity, texture, availability, and a variety of other factors such as those we’re exploring here.
-Digestive support: For those who have a milk allergy (are allergic to one or both proteins in milk, casein and whey) or are lactose intolerant (lack the lactase enzyme and cannot digest lactose, the natural sugar in milk), a non-dairy milk option can come in handy. There are cow’s milk options that have the lactase enzyme added to aid digestion of lactose, if one prefers cow’s milk but is lactose intolerant. Lactaid is one such brand. Note that Lactaid is not a suitable option for someone with a dairy allergy though, as it still contains milk proteins.
-Sensory preferences: Don’t like the taste of cow’s milk but need a milk-like option for cooking or adding to coffee or tea? Not keen on the texture of cow’s milk? There’s likely a milk-alternative to suit your needs!
-Flavor variety: Some plant-based milks come in different flavors, such as vanilla or chocolate, which can be fun additions to coffee, cereal, baking, smoothies, and more. Of course, cow’s milk comes in different flavors, too.
-Ethical concerns: Such concerns could include environmental impact (although plant-based milk production also has an impact), animal welfare, corporate farming, and consumer choice.
Let’s take a look at some of the many non-dairy milk options, and we’ll include some information on cow’s milk for comparison’s sake!
Type | Flavor | Texture | Notes About Use | Nutrient Notes |
Soy Milk | Mildly beany, sweet | Somewhat creamy and similar to dairy milk | Generally versatile and useful in multiple ways, including sweet and savory recipes. Good option for recipes needing structure (ex. breads, cakes, etc.) due to its protein content | Made of soybeans and water. Typically fortified with extra calcium (beyond what soybeans contain naturally) and vitamins A, and B12. Protein content comes very close to that of cow’s milk. Contains essential amino acids. Contains isoflavones that may support bone health |
Almond Milk | Mildly nutty | Smooth, some brands feature a thin, watery texture, while others are thicker (depends on how it’s produced) | Can be used in baking but may yield drier product. Better for baking foods with a lighter texture. Less ideal for sauces or dishes that call for a thicker base, but otherwise may work well in some recipes. May separate upon heating, too | Mostly made of water and only ~2% of almonds. While low in protein, it’s often fortified with calcium and vitamin D. Also, almonds themselves are rich in vitamin E |
Banana Milk | Mildly sweet, subtle banana flavor (detection of this may be subjective) | Creamy or velvety, a bit similar to dairy milk | Generally versatile and can be used in cooking, baking, and for drinking | Made mostly of bananas and water. Good source of potassium. Sometimes fortified with calcium, vitamin D, and/or iron. Protein content comes very close to that of cow’s milk. Note store-brands are different from Korean banana milk, which is a flavored milk drink. |
Rice Milk | Mildly sweet | Thin, watery consistency | Less suitable for baking due to its water content - may need to also use thickening agents. Also not the best for use in thicker sauces or dishes | Made mostly of water and rice. Often enriched with calcium and vitamin D. Low protein content. |
Cashew Milk | Slightly sweet, nutty | Creamy, smooth | Generally versatile in its uses and doesn’t significantly alter flavors when used in cooking or baking | Made mostly from cashews and water. Low in protein, unless enriched, though can be a good source of vitamin E, magnesium, and iron. |
Pea Milk | Mild taste, slightly savory | Creamy, may have slightly yellow color | Generally versatile and can be used in cooking, baking, and for drinking | Often made from yellow peas and water. Usually has an off-white color. Similar protein content to cow’s milk.Often fortified with calcium, vitamin D, and B12. Can be a good source of iron and potassium. |
Hemp Milk | Nutty, earthy flavor reminiscent of sunflower seeds or roasted nuts. Subtly sweet, though in contrast some detect a slight bitterness | Creamy, smooth | Stronger flavor and/or aftertaste means may not be the best choice for all recipes, though some may find it enjoyable | Made from hemp seeds and water. Moderate in terms of protein content and offers essential amino acids. Good source of omega-3 and omega-6 fatty acids |
Oat Milk | Mild, slightly sweet, can detect an oat-like flavor | Can range from thin to creamy | Generally versatile and useful in multiple ways, including sweet and savory recipes | Made from oats and water. Moderate in protein content. Often fortified with calcium and vitamin D. Also can be a good source of fiber |
Macadamia Milk | Naturally sweet and nutty with a hint of vanilla | Smooth, creamy | Versatile and can be used in many different recipes | Made from macadamia nuts and water. Often fortified with calcium and vitamin B12 |
Coconut Milk | Moderately strong coconut flavor | Creamy | May clump or separate in coffee. Need to keep in mind the flavor when considering using for cooking or baking | Offers nutrients like vitamin C, folate, iron, magnesium, and potassium. Moderate protein content and more fat than other non-dairy milks. |
Flax Milk | Somewhat more neutral flavor than other non-dairy milks | Creamy, smooth | Generally versatile, especially with its neutral flavor, and can be used in multiple ways | Made from flax seeds. Good source of omega-3 fatty acids, and some are fortified with calcium. Protein content can vary, but generally not high in protein. |
Hazelnut Milk | Distinct rich hazelnut flavor | Creamy, typically pale brown color | Can be used in multiple ways, though need to keep in mind the flavor in case this is not desired in some recipes | Generally low in protein unless enriched. Can be a source of manganese, copper, vitamin E, iron, and potassium when fortified |
Cow’s Milk | Generally mild and slightly sweet. Can vary based on the cow’s diet, too | Can vary base don fat content, with higher fat content lending a creamier, richer texture and lower fat thinner and watery texture | Generally versatile and useful in all cooking, baking, and for drinking | Higher protein content than most non-dairy milks. Good source of calcium, vitamin D, phosphorus, riboflavin, vitamin B12, potassium. Often categorized by fat content. |
Note: Store-bought brands of non-dairy milks may contain additional ingredients like thickeners/stabilizers, flavor enhancers, salt, oils. Homemade versions may contain only water and the source ingredient. Dairy milk may have additional ingredients, but usually only in flavored dairy milk.
There are even more options out there - the choice is yours to make! There isn’t really a right or wrong choice, it’s more about what works for you. One may decide to try and use different types of milk(s) for various reasons, so you don’t have to stick to just one. With a multitude of brands and varieties to explore, hopefully you will find what you like. If you want to learn more and/or get support with what kind of milk is the best for you and your health, talking with a registered dietitian can be helpful! We’re here to help with this and all your nutrition needs!
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