Non-dairy milk has gone from niche health food to mainstream staple. Walk down any grocery aisle and you’ll find soy, oat, almond, coconut, and a dozen other plant-based options competing for shelf space.
But here’s the thing: these alternatives vary wildly in nutrition. Some come close to matching cow’s milk, while others are essentially flavored water with a few added vitamins.1
Whether you’re lactose intolerant, vegan, or just curious, this guide breaks down nine popular non-dairy milks so you can choose the best one for your needs.
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Cow’s milk is nutritionally impressive — 8 grams of complete protein, calcium, phosphorus, and B vitamins per cup. But it doesn’t work for everyone.
Common reasons people seek alternatives:
- Lactose intolerance: About 75% of the world’s population has some degree of lactose malabsorption. Symptoms range from mild bloating to severe digestive distress.
- Milk allergy: 2–3% of children are allergic to cow’s milk proteins. Most outgrow it by age 16, but it can be serious.
- Vegan diet: Those following a plant-based lifestyle avoid all animal products.
- Environmental concerns: Dairy farming has a significant carbon footprint compared to most plant-based alternatives.
The challenge is finding a replacement that actually matches cow’s milk nutritionally. Research shows most plant-based milks fall short in protein and naturally occurring nutrients — only fortified soy comes close.2
1. Soy milk
Soy milk is the gold standard for dairy alternatives — and research confirms it.2 It’s the only plant-based milk that comes close to matching cow’s milk’s protein content.
Nutrition per cup (unsweetened):
- Calories: 80–90
- Protein: 7–9g (complete protein with all essential amino acids)
- Fat: 4–4.5g
- Carbs: 4g
A meta-analysis found that replacing cow’s milk with soymilk doesn’t negatively affect cardiometabolic health markers and may even offer advantages for blood lipids and inflammation.3
The isoflavone controversy: Soy contains plant estrogens (isoflavones) that have sparked concern. The evidence is reassuring — moderate soy consumption doesn’t appear to cause harm in healthy adults and may even have protective effects.
Note: Soy milk from whole soybeans is high in FODMAPs. If you have IBS, look for soy milk made from soy protein isolate instead.
Suggested read: Soy: Good or Bad? Health Benefits and Concerns
2. Almond milk
Almond milk is popular for its light, slightly sweet flavor and ultra-low calorie count. But nutritionally, it’s one of the weakest options.
Nutrition per cup (unsweetened):
- Calories: 30–35
- Protein: ~1g
- Fat: 2.5g
- Carbs: 1–2g
Here’s the problem: most almond milk is about 98% water and 2% almonds. You’re not getting the protein, fiber, or healthy fats of whole almonds — just a hint of flavor and some added vitamins.
Best for: People watching calories or carbs who get adequate protein elsewhere.
Not ideal for: Anyone relying on it as a protein source, growing children, athletes, or older adults with higher protein needs.
If you choose almond milk, look for brands with 7–15% almond content and check that it’s fortified with calcium and vitamin D.
3. Coconut milk
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.
Coconut milk contains one-third the calories of cow’s milk, half the fat, and significantly less protein and carbohydrates.
Coconut milk has the lowest protein and carbohydrate content of non-dairy milk. 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).
Some research suggests that MCTs may help reduce appetite, assist with weight loss and improve blood cholesterol levels more than other fats.
On the other hand, a recent review of 21 studies found that coconut oil may raise levels of total and “bad” low-density-lipoprotein (LDL) cholesterol to a greater extent than unsaturated oils.
However, much of this research is based on poor-quality evidence and there is very little research on the effects of coconut milk specifically. At the end of the day, consuming a moderate amount of coconut milk as part of a healthy diet should not be a cause for concern.
Lastly, it is recommended that people with FODMAP intolerance, or those who are completing the elimination phase of the FODMAP diet, limit coconut milk to a 1/2-cup (120-ml) portion at a time.
Summary: Coconut milk has a creamy, milk-like consistency and a sweet, coconut taste. It contains no protein, little to no carbohydrates, and is high in medium-chain triglycerides (MCTs), a type of saturated fat.
4. Oat milk
Oat milk has become the barista’s favorite for good reason — it froths beautifully and has a naturally creamy, slightly sweet taste.
Nutrition per cup:
- Calories: 140–170
- Protein: 2.5–5g
- Fat: 4.5–5g
- Carbs: 19–29g
Oat milk is higher in carbs than most alternatives, which matters if you’re watching carb intake. But it comes with a unique benefit: beta-glucan fiber.
Beta-glucan forms a gel in your digestive tract that binds cholesterol and helps remove it. Studies show regular oat consumption can lower LDL (“bad”) cholesterol by 5% or more — a meaningful reduction for heart health.
Best for: People looking for a creamy milk alternative who aren’t concerned about carbs, especially those wanting cholesterol-lowering benefits.
Note: Oat milk is not inherently gluten-free. If you have celiac disease, look for certified gluten-free versions.
5. Rice milk
Rice milk is made from milled white or brown rice and water. As with other non-dairy milk, it often contains thickeners to improve texture and taste.
Rice milk is the least allergenic of non-dairy milk. 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.
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 non-dairy milk alternatives on this list, rice milk contains the most carbohydrates — around three times as many as the others.
What’s more, rice milk has a high glycemic index (GI) of 79–92, which means it is absorbed quickly in the gut and rapidly raises blood sugar levels. For this reason, it may not be the best option for people with diabetes.
Due to its low protein content, rice milk may also not be the best option for growing children, athletes, and the elderly. This is because these populations have higher protein requirements.
Rice milk has also been shown to contain high levels of inorganic arsenic, a toxic chemical found naturally in the environment.
Long-term exposure to high levels of inorganic arsenic has been associated with an increased risk of various health problems, including certain cancers and heart disease.
The US Food and Drug Administration (FDA) recommends that people consume rice as part of a balanced diet that includes a variety of grains. Solely relying on rice and rice products is not advised, especially for infants, toddlers, and pregnant women.
For most people, drinking rice milk should not be a cause for concern. However, if rice happens to make up a significant part of your diet, then it could be beneficial to diversify your diet by eating a variety of grains, including other non-dairy milk.
Summary: Rice milk is the most hypoallergenic non-dairy milk. It is low in fat and protein yet high in carbohydrates. Rice milk contains high levels of inorganic arsenic, which may cause some potential health problems in those who consume rice as a main food source.
6. Cashew milk
Cashew milk is made from a mixture of cashew nuts or cashew butter and water.
Suggested read: Evaporated Milk Substitutes: 12 Clever Alternatives
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 milk, 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.
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.
It could be worth switching to higher-protein milk such as soy or oat if you have increased protein needs, or if you struggle to meet your daily protein requirements.
However, with only 25–50 calories per cup (240 ml), unsweetened cashew milk is a great, low-calorie option for those looking to reduce their total daily calorie intake.
The low carbohydrate and sugar content also make it a suitable option for people who need to monitor their carb intake, such as people with diabetes.
Lastly, cashew milk is one of the easiest milk to make at home.
Summary: Cashew milk has a rich and creamy taste and is low in calories, carbohydrates, and sugar. On the downside, it contains very little protein, and may not be the best option for those with higher protein requirements.
7. Macadamia milk
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 non-dairy milk, 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.
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.
Suggested read: Coconut Milk Substitutes: 11 Delicious Alternatives
The low carbohydrate content also makes it a suitable option for people with diabetes or those looking to reduce their carb intake.
What’s more, macadamia milk is a great source of healthy monounsaturated fats, with 3.8 grams per cup (240 ml).
Increasing your intake of monounsaturated fats may help reduce blood cholesterol levels, blood pressure, and the risk of heart disease, especially if it replaces some saturated fat or carbohydrates in your diet.
Summary: Macadamia milk is a relatively new milk to the market. It’s made from macadamia nuts and has a rich, creamy taste. Macadamia milk is high in monounsaturated fats and low in calories and carbohydrates.
8. Hemp milk
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.
Hemp milk has a slightly sweet, nutty taste and a thin, watery texture. It works best as a substitute for a lighter milk 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.
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.
What’s more, hemp milk is a source of two essential fatty acids: the omega-3 fatty acid alpha-linolenic acid and the omega-6 fatty acid linoleic acid. Your body cannot make omega-3s and omega-6s, so you must obtain them from foods.
Lastly, unsweetened hemp milk is very low in carbohydrates, making it a great option for those who want to reduce their carb intake. If this is a priority for you, avoid sweetened varieties because they can contain up to 20 grams of carbs per cup (240 ml).
Suggested read: Coconut Milk: Health Benefits and Uses
Summary: Hemp milk has a thin, watery texture and a sweet and nutty flavor. It is low in calories and contains little to no carbs. Hemp milk is a great option for vegetarians and vegans because it is a source of high-quality protein and two essential fatty acids.
9. Quinoa milk
Quinoa milk is made from water and quinoa, an edible seed that is commonly prepared and consumed as a grain.
The whole quinoa grain is very nutritious, gluten-free, and rich in high-quality protein.
While quinoa has become a very popular “superfood” over recent years, quinoa milk is fairly new to the market.
For this reason, it is slightly more expensive than other non-dairy milk and can be a little harder to find on supermarket shelves.
Quinoa milk is slightly sweet and nutty and has a distinct quinoa flavor. It works best poured onto cereal and in warm porridge.
One cup (240 ml) contains 70 calories, 1 gram of fat, 2 grams of protein, and 12 grams of carbohydrates.
Quinoa milk contains a similar number of carbohydrates to cow’s milk, but fewer than half the calories. It also contains significantly less fat and protein.
It is made up of mostly water and contains 5–10% quinoa. This means that most of the protein, fiber, vitamins, and minerals from quinoa are diluted.
It has a fairly well-balanced nutrition profile compared to other non-dairy milk. It is comparatively low in fat with moderate amounts of protein, calories, and carbs.
Quinoa milk is a good plant-based source of complete protein for vegetarians and vegans. If it is available at your local supermarket, then it could be worth trying.
Summary: Quinoa milk has a distinct flavor and is slightly sweet and nutty. It contains a moderate number of calories, protein, and carbs compared to other non-dairy milk. It’s a good option for vegetarians and vegans since it contains high-quality protein.
What to consider when substituting
With a wide range of non-dairy milk available on supermarket shelves, it can be difficult to know which one is best for you.
Here are a few important things to consider:
- Added sugar: Sugar is often added to enhance flavor and texture. Stick with unsweetened varieties over flavored ones, and try to avoid brands that list sugar as one of the first three ingredients.
- Calcium content: Cow’s milk is rich in calcium, which is vital for healthy bones and preventing osteoporosis. Most non-dairy milk is fortified with it, so choose one that contains at least 120 mg of calcium per 3.4 ounces (100 ml).
- Vitamin B12: Vitamin B12 is naturally found in animal products and is essential for a healthy brain and immune system. People who limit or avoid animal products from their diets should choose milk that is fortified with B12.
- Cost: Non-dairy milk are often more expensive than cow’s milk. To cut costs, try making plant-based milk at home. However, one downside of making your own milk is that it will not be fortified with calcium and vitamin B12.
- Additives: Some non-dairy milk may contain additives such as carrageenan and vegetable gums to achieve a thick and smooth texture. While these additives aren’t necessarily unhealthy, some people prefer to avoid them.
- Dietary needs: Some people have allergies or intolerances to certain ingredients used in plant-based milk, such as gluten, nuts, and soy. Be sure to check labels if you have an allergy or intolerance.
Summary: There are a few things to consider when choosing a cow’s milk alternative, including nutrient content, added sugars, and additives. Reading food labels will help you understand what’s in the milk you are buying.
The bottom line
Here’s the quick comparison:
| Milk | Protein | Best For |
|---|---|---|
| Soy | 7–9g | Best overall nutrition, closest to cow’s milk |
| Oat | 2.5–5g | Creamiest texture, cholesterol benefits |
| Almond | ~1g | Lowest calories, not for protein needs |
| Coconut | 0g | Lowest carb, but low protein too |
| Hemp | 2–3g | Omega-3s, complete protein |
Key recommendations:
- Choose fortified versions — look for calcium (at least 120mg per 100ml) and vitamin B12
- Skip the sweetened varieties — added sugar negates health benefits
- Consider your protein needs — if milk is a significant protein source for you, only soy is a true substitute
- Check the ingredient list — fewer ingredients usually means better quality
Research is clear that complete replacement of dairy with most plant-based milks (except fortified soy) can lead to nutrient gaps without careful dietary planning.4 If you’re making the switch, pay attention to getting enough protein, calcium, and B12 from other sources.
Johnson AJ, Stevenson J, Pettit J, et al. Assessing the Nutrient Content of Plant-Based Milk Alternative Products Available in the United States. J Acad Nutr Diet. 2025;125(4):515-527.e8. PubMed ↩︎
Walther B, Guggisberg D, Badertscher R, et al. Comparison of nutritional composition between plant-based drinks and cow’s milk. Front Nutr. 2022;9:988707. PubMed ↩︎ ↩︎
Erlich MN, Ghidanac D, Blanco Mejia S, et al. A systematic review and meta-analysis of randomized trials of substituting soymilk for cow’s milk and intermediate cardiometabolic outcomes. BMC Med. 2024;22(1):336. PubMed ↩︎
Zhao Y, Martin BR, Weaver CM. Calcium bioavailability of calcium carbonate fortified soymilk is equivalent to cow’s milk in young women. J Nutr. 2005;135(10):2379-82. PubMed ↩︎
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