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Feb 2, 2022 · Oat milk, rice milk, and soy milk are great high-calorie milk alternatives that can help you achieve a higher caloric intake without giving you the gastric distress that regular dairy products provide.
- Milk is Low in Calories
Since an 8-ounce (oz.) cup of whole cow’s milk contains 150...
- Milk is Low in Calories
- Overview
- Why You Might Want a Substitute
- 1. Soy Milk
- 2. Almond Milk
- 3. Coconut Milk
- 4. Oat Milk
- 5. Rice Milk
- 6. Cashew Milk
- 7. Macadamia Milk
- 8. Hemp Milk
You can find many great milk alternatives available, including these 9 options. Make sure to stick with unsweetened varieties and avoid added sugars. Also check that your nondairy milk is fortified with calcium and vitamin B12.
Cow’s milk is considered a staple in many people’s diets. It is consumed as a beverage, poured on cereal and added to smoothies, tea or coffee.
While it is a popular choice for many, some people can’t or choose not to drink milk due to personal preferences, dietary restrictions, allergies or intolerances.
Fortunately, if you’re looking to avoid cow’s milk, there are plenty of nondairy alternatives available. This article lists nine of the best substitutes for cow’s milk.
Cow’s milk boasts an impressive nutrient profile. It’s rich in high-quality protein and important vitamins and minerals, including calcium, phosphorus and B vitamins.
In fact, 1 cup (240 ml) of whole milk provides 146 calories, 8 grams of fat, 8 grams of protein and 13 grams of carbohydrates (1).
However, cow’s milk is not a suitable option for everyone. There are several reasons you might be looking for an alternative, including:
•Milk allergy: 2–3% of kids
under the age of three are allergic to cow’s milk. This can cause a range
of symptoms, including rashes, vomiting, diarrhea and severe anaphylaxis.
Soy milk is made with either soybeans or soy protein isolate, and often contains thickeners and vegetable oils to improve taste and consistency.
It typically has a mild and creamy flavor. However, the taste can vary between brands. It works best as a substitute for cow’s milk in savory dishes, with coffee or on top of cereal.
One cup (240 ml) of unsweetened soy milk contains 80–90 calories, 4–4.5 grams of fat, 7–9 grams of protein and 4 grams of carbohydrates (8, 9).
In terms of nutrition, soy milk is a close nondairy substitute for cow’s milk. It contains a similar amount of protein, but around half the number of calories, fats and carbohydrates.
It is also one of the few plant-based sources of high-quality “complete” protein, which provides all the essential amino acids. These are the amino acids that cannot be produced by the body and must be obtained from the diet (10).
On the other hand, soy has become one of the world’s most controversial foods, and people are often concerned over its effects in the body.
Almond milk is made with either whole almonds or almond butter and water.
It has a light texture and a slightly sweet and nutty flavor. It can be added to coffee and tea, mixed in smoothies and used as a substitute for cow’s milk in desserts and baked goods.
One cup (240 ml) of unsweetened almond milk contains 30–35 calories, 2.5 grams of fat, 1 gram of protein and 1–2 grams of carbohydrates (16, 17).
Compared to cow’s milk, it contains less than a quarter of the calories and less than half the fat. It is also significantly lower in protein and carbohydrates.
It is one of the lowest-calorie nondairy milks available and is a great option for those wanting or needing to lower the number of calories they’re consuming.
What’s more, almond milk is a natural source of vitamin E, a group of antioxidants that help protect the body from disease-causing substances known as free radicals.
Coconut milk is made from water and the white flesh of brown coconuts.
It is sold in cartons alongside milk and is a more diluted version of the type of coconut milk commonly used in Southeast Asian and Indian cuisines, which is usually sold in cans.
Coconut milk has a creamy texture and a sweet but subtle coconut flavor. One cup (240 ml) contains 45 calories, 4 grams of fat, no protein and almost no carbohydrates (20, 21).
Coconut milk contains one-third the calories of cow’s milk, half the fat and significantly less protein and carbohydrates.
In fact, coconut milk has the lowest protein and carbohydrate content of the nondairy milks. It may not be the best option for those with increased protein requirements, but it would suit those looking to reduce their carb intake.
What’s more, around 90% of the calories from coconut milk come from saturated fat, including a type of saturated fat known as medium-chain triglycerides (MCTs).
In its simplest form, oat milk is made from a mixture of oats and water. Nevertheless, manufacturers often add extra ingredients such as gums, oils and salt to produce a desirable taste and texture.
Oat milk is naturally sweet and mild in flavor. 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) contains 140–170 calories, 4.5–5 grams of fat, 2.5–5 grams of protein and 19–29 grams of carbohydrates (27, 28).
Oat milk contains a similar number of calories to cow’s milk, up to double the number of carbohydrates and about half the amount of protein and fat.
Interestingly, oat milk is high in total fiber and beta-glucan, a type of soluble fiber that forms a thick gel as it passes through the gut.
The beta-glucan gel binds to cholesterol, reducing its absorption in the body. This helps lower cholesterol levels, particularly LDL cholesterol, the type associated with an increased risk of heart disease (29, 30, 31).
Rice milk is made from milled white or brown rice and water. As with other nondairy milks, it often contains thickeners to improve texture and taste.
Rice milk is the least allergenic of the nondairy milks. This makes it a safe option for those with allergies or intolerances to dairy, gluten, soy or nuts.
Rice milk is mild in taste and naturally sweet in flavor. It has a slightly watery consistency and 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 and 27–38 grams of carbohydrates (36, 37).
Rice milk contains a similar number of calories to cow’s milk, but almost double the carbohydrates. It also contains considerably less protein and fat.
Of all the nondairy milk alternatives on this list, rice milk contains the most carbohydrates — around three times as many as the others.
Cashew milk is made from a mixture of cashew nuts or cashew butter and water.
It is rich and creamy and has a sweet and subtle nutty flavor. It’s great for thickening smoothies, as a creamer in coffee and as a substitute for cow’s milk in desserts.
As with most nut-based milks, the nut pulp is strained from the milk. This means the fiber, protein, vitamins and minerals from the whole cashew are lost.
One cup (240 ml) of unsweetened cashew milk contains just 25–50 calories, 2–4 grams of fat, 0–1 gram of protein and 1–2 grams of carbohydrates (43, 44).
Cashew milk contains fewer than one third of the calories of cow’s milk, half the fat and significantly less protein and carbohydrates.
Due to its low protein content, cashew milk may not be the best option for people with increased protein requirements.
Macadamia milk is made mostly of water and about 3% macadamia nuts. It’s fairly new to the market, and most brands are made in Australia using Australian macadamias.
It has a richer, smoother and creamier flavor than most nondairy milks, and tastes great on its own or in coffee and smoothies.
One cup (240 ml) contains 50–55 calories, 4.5–5 grams of fat, 1–5 grams of protein and 1 gram of carbohydrates (45, 46).
Macadamia milk contains one third the calories and about half the fat of cow’s milk. It is also somewhat lower in protein and carbohydrates.
It is very low in calories, with only 50–55 calories per cup (240 ml). This makes it a great option for those trying to reduce their calorie intake.
The low carbohydrate content also makes it a suitable option for people with diabetes or those looking to reduce their carb intake.
Hemp milk is made from the seeds of the hemp plant, Cannabis sativa. This is the same species used to make the drug cannabis, also known as marijuana.
Unlike marijuana, hemp seeds contain only trace amounts of tetrahydrocannabinol (THC), the chemical responsible for marijuana’s mind-altering effects (51).
Hemp milk has a slightly sweet, nutty taste and a thin, watery texture. It works best as a substitute for lighter milks such as skim milk.
One cup (240 ml) of unsweetened hemp milk contains 60–80 calories, 4.5–8 grams of fat, 2–3 grams of protein and 0–1 gram of carbohydrates (52, 53).
Hemp milk contains a similar amount of fat to cow’s milk, but around half the calories and protein. It also contains significantly fewer carbohydrates.
It is a good option for vegans and vegetarians, since one glass provides 2–3 grams of high quality, complete protein, with all the essential amino acids.
Feb 8, 2021 · The healthiest and best-tasting milk alternatives are typically unsweetened soy or pea milks fortified with calcium and vitamin D. Avoid milk substitutes with added sugar, long lists of ...
Whether you have a dairy intolerance, want to cut back on animal products or just prefer the taste, there are lots of reasons why alternative ‘milks’ might appeal. We’re certainly lapping them...
Nov 7, 2023 · Best: Mooala Simple Almondmilk. Mooala. Per serving: 50 calories, 4 g fat (0 g saturated fat), 140 mg sodium, 2 g carbs (<1 g fiber, 0 g sugar), 2 g protein. Talk about a short ingredient list!
- Nutritionist And Freelance Writer
Aug 22, 2023 · A dietician tells us which milk alternatives are best, plus we recommend the best-tasting almond, oat, soya, coconut, spelt, pea and potato milk (yes, really!) to buy right now.
Oct 25, 2022 · Whether you’ve chosen to replace traditional dairy with a plant-based alternative due to health concerns, as part of a vegan diet, or just because you love the taste, we’ve tasted 27 of the leading...
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