8 Plant-Based Milk Alternatives: How to Choose the Best One for You

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All plant-based milks are notcreated equal. Each option differs in nutritional value, taste, and texture. And each type of plant-based milk beverage has its own varieties - sweetened or unsweetened, flavor options like vanilla or chocolate, and other additives like thickeners (such as guar gum).

One thing that all these plant-based milks do have in common is that they are lactose-free, don't contain cholesterol, and most have little to no saturated fat content.

So, which one should you choose? Let's dig deeper into some of the popular plant-based milks available.

1. Almond milk

Almond milk has been a staple in the plant-based milk industry for several years now.

Even though almonds are a good source of protein, almond milk isn't. You'll only get about 1 g of protein per 1 cup (compared to cow's milk which provides 8 g). But almond milk does have 482 mg of calcium per cup. Some brands of almond milk are enriched with protein, calcium, and other essential nutrients like vitamin D.

Almond milk nutrition:

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

Almond milk vs. cow milk

While almond milk doesn't contain any dairy, the biggest difference between almond milk and cow's milk is the protein content. A cup of almond milk only has 1 g of protein, while a cup of cow's milk has just over 8 g.

Other differences include:

• The fat content in almond milk is similar to what you'd get in 2% (reduced fat) cow's milk.

• Because almond milk doesn't contain lactose - milk sugar - the carbohydrate and sugar content is lower than cow's milk, too.

• Almond milk has more calcium than cow's milk - a cup has 482 mg compared to about 309 mg in a cup of dairy milk.

2. Oat milk

​​Oat milk has grown in popularity in the past few years and is known for its thick creaminess and subtly sweet flavor. This plant-based milk contains more fiber than other plant-based milks. It can be a good choice for those who have certain allergies or are lactose intolerant as oat milk is dairy, soy, and nut-free.

Keep in mind that even though oats are naturally gluten-free, they may be processed at a facility containing gluten, so check the packaging if you're gluten-intolerant or have celiac disease.

Its thick and creamy texture also makes oat milk versatile to use in soups, smoothies, and coffee.

Oat milk nutrition:

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

Oat milk vs. almond milk

With only 3.4 g of carbohydrates per serving, almond milk is a lower-carb option than both oat milk and cow's milk. Oat milk is one of the most carb-heavy plant milks, with 16 g of carbohydrates per serving.

Other differences include:

• Oat milk contains 2 g of fiber, while almond milk has just 0.5 g.

• Oat milk is a bit lower in calcium than almond milk, but the amount is similar to what you'd get in a cup of cow's milk.

• There is more protein and fat in oat milk compared to almond milk.

3. Coconut milk

While many coconut products tend to be high in fat, coconut milk has a similar amount of fat as cow's milk and certain other plant-based beverages.

Keep in mind, though, that there are culinary versions of coconut milk - like the kind used to cook Thai curry - which are much higher in fat. These usually come as canned products, so it's easy to tell them apart from the coconut milk cartons that you would drink or mix into tea or coffee.

Unlike other plant-based milks, coconut milk would not count as a one for one swap with cow's milk. This is because coconut milk doesn't have any calcium or protein.

Coconut milk nutrition:

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

4. Soy milk

​​Soy milk is made from soybeans and water. It's one of the milk alternatives most closely comparable to cow's milk as far as nutrients go. Soy milk contains some fiber as well as all nine essential amino acids. This makes it a complete protein. Most soy milk also has calcium and vitamin D added to it.

Soy milk nutrition:

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

Soy milk vs. almond milk

Soy milk is higher in carbohydrates and protein than almond milk.

Other differences include:

• While soy milk is considered a complete protein, the protein in almond milk is incomplete. This means it's missing at least one of the essential amino acids.

• Soy milk is also slightly higher in fat compared to almond milk.

• As with cow's milk and oat milk, soy milk's calcium content is much lesser than almond milk.

5. Hemp milk

Hemp milk is made by blending seeds from the hemp (Cannabis sativa) plant with water. It's very low in calories and has virtually no carbohydrates. So, it may be suitable for those on low-carb or ketogenic diets used for healthy weight management. It has more protein than almond milk, but less than soy and cashew milk.

There's also more fat in hemp seeds - specifically omega-3 fatty acids - which are linked to better heart health and lower inflammation.

Hemp milk nutrition:

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

6. Rice milk

Rice milk is made by grinding rice through a mill, mixing it with water, and then straining to create a beverage. Rice milk is higher in carbohydrates than the other plant-based milks, but lower in protein. Like most plant-based milks, the protein is incomplete. One benefit of rice milk is that it's the least allergenic of the plant-based milks.

Rice milk nutrition:

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

7. Macadamia nut milk

Macadamia nut milk has a similar total amount of fat to oat, soy, and hemp milk, but the fat is mostly in the form of monounsaturated fatty acids.

Monounsaturated fats help protect against heart disease by lowering "bad" cholesterol and triglycerides (blood fat), while maintaining (or boosting) good cholesterol. Like almond milk, macadamia nut milk is also higher in calcium than most other milk types.

Macadamia nut milk nutrition:

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

8. Cashew milk

Cashew milk is made from cashews and water. It's higher in fat than most other plant-based milks. This gives it a thicker, creamier consistency. But, calcium is on the low side, so it's not comparable to cow's milk or other, more common plant-based milks.

Cashew milk nutrition:

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

Cashew milk vs. almond milk

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

Other differences include:

• Cashew milk is significantly lower in calcium than almond milk. A cup of cashew milk contains 14.4 mg of calcium, while a cup of almond milk has 482 mg.

• Cashew milk typically has a thicker, creamier consistency than almond milk. Many people say its consistency is closer to that of cow's milk, often making it a preferred substitute.

• Compared to almond milk, cashew milk has a higher carb and protein content.

What milk is best for you?

The answer to this comes down to your personal dietary preferences and whether or not you have specific food sensitivities or conditions that require you to limit certain nutrients. Here are some things to keep in mind when picking the best plant-based milk alternative for you:

1. Allergies: Allergies and/or food sensitivities are the most important considerations when choosing a plant-based milk. If you have a tree-nut allergy, avoid almond milk. If you have a soy allergy, avoid soy milk.

2. Sugar: Many plant-based milks contain sugar. This adds calories and carbohydrates. And they may not be the best option for people who want to cut back on sugar for health reasons like diabetes or heart disease. Check the ingredient list and nutrition facts for the sugar content and choose one that fits into your lifestyle.

3. Calories: The calories in plant-based milks range from about 39 to 130, with almond milk usually containing the lowest and cashew milk the highest. If you're limiting calories, this is something you'll want to think about when choosing one.

4. Protein: The protein in plant milks can vary widely. Compared to cow's milk, soy milk has the most protein and all nine essential amino acids. Other plant milks, like cashew, hemp, and oat, also have some added protein.

5. Micronutrients: Plant-based milks don't have as much natural calcium as cow's milks, but may have synthetic versions added. If you're trying to get calcium from your milk choice, make sure the one you choose provides a decent amount, like almond, macadamia, or oat milk.

6. Other additives: Plant-based milks often have added gums and stabilizers to keep them stable. In addition to considering the main ingredients (like soy, hemp, cashew), look through the ingredient list to make sure you're comfortable with everything that's in it.

Last but not least, everyone has different tastes, so pick one that you'll also enjoy drinking.

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