You can read more about whether soy milk is good for you here or try making some vegan scones or vegan moussaka with soy milk. Try our favourite: Bonsoy Soya Milk £4. Oat milk has seen a particular surge in popularity recently, as it ticks lots of boxes when it comes to sustainability.

Pros: it's versatile and often gluten-free, so it may be suitable for those with Coeliac disease. They're higher in fibre, including a soluble fibre called beta-glucans, which may help lower cholesterol.

Cons: pesticides can often be used in conventionally grown oats, including weed killer glyphosate, which is a known carcinogen. Organic brands are less likely to be affected, but check with individual manufacturers for more information. While oats are typically gluten-free, they can often be cross-contaminated and may not be suitable for those with a Coeliac gluten sensitivity.

The good news is, that oat milk does have a lower environmental impact when compared to soy and almond milks. Try our favourite: Oatly Oat Drink Whole £2. Pros: suitable for those with nut allergies, and it is gluten-free. Potato milk also contains healthy fats, carbs, proteins and fibre, making it a balanced choice compared to other milks.

Cons: potato milk usually has quite a lot of added extras to give it better texture and flavour, including pea protein and rapeseed oil. Potatoes are very sustainable, and the milk requires less water to produce than other plan-based milks.

It has a low carbon footprint, making it a good choice environmentally. Make the dressing for this vegan tagine with apricot quinoa using potato milk instead. Try our favourite: Dug Potato Milk £1. Made from hemp seeds, hemp milk is a vegan plant-based alternative that has a slight nutty flavour.

Pros: hemp milk is a good source of both omega-3 and omega-6 fatty acids, and is one of the few plant-based complete proteins, which means it contains all the essential amino acids that we need from food as the body cannot make them itself. It's also naturally gluten-free. The nutty taste can be quite distinctive, so may not be as versatile as other milk alternatives.

Watch out for brands that contain added sugar. Environmentally, hemp milk appears to be one of the best milk alternatives, as the whole plant can be used, but more research is needed. Try our favourite: Good Hemp Seed Milk £1. In fact, it's quite creamy and more milk-like than other plant-based alternatives.

It's made by first grinding the yellow split peas into a flour; the protein is then extracted and combined with water to make the milk. Pros: peas are legumes, which means pea milk is a good source of nutrients, including iron and calcium.

It's also gluten-free and a good source of protein. Cons: pea milk does tend to contain oils, sweeteners and thickeners to improve the taste and texture, so look for unsweetened varieties.

Environmentally, pea milk appears to have a lower footprint in terms of farming compared to other plant-based milk alternatives like almond milk, but it can clock up more food miles depending on where the crop is grown. Try our favourite: Mighty Pea Unsweetened Milk £1. Almond milk is widely available these days, from supermarkets to coffee shops, and has a mild, nutty taste.

Pros: it's low in calories, versatile for drinking and cooking and is a good vegan alternative. Many brands are also sweetened and contain a thickener called carrageenan.

This comes from red seaweed, but may cause digestive issues for some. It's also not suitable for those with nut allergies. Almonds require pollination from bees to grow, and there has been concern about the demand for bees to pollinate almond trees, combined with the pesticides that are often used by large-scale almond growers, which is toxic to both bees and humans.

As well as the bees, almond plantations require over six litres of water to make one litre of almond milk, and the majority of almond trees are grown in California, an area that has suffered from severe drought for many years.

Almond milk, as a result, is now falling out of favour environmentally. Read about the top 5 health benefits of almond milk or try making your own with our recipe here. Try our favourite: Rude Health Almond Drink £2.

Pros: it's low in calories and naturally gluten-free, with no cholesterol or saturated fat. Hazelnut milk also contains vitamin E, which helps promote skin, hair and heart health. Cons: like almond milk, hazelnut milk can be high in sugar and contains little protein. Compared to almond milk, hazelnuts have a better environmental footprint as they require the wind for pollination, rather than bees, and use much less water.

Add hazelnut milk to these delicious vegan Brownies to add a slightly nutty taste. Try our favourite: Alpro Hazelnut Drink £2. Cashew milk is rich and creamy in its consistency and has a milder taste compared to other nut milks.

Pros: it's naturally gluten-free and vegan and low in calories. Cashew milk also contains calcium and vitamin D, as it's usually fortified, and is a good source of vitamin K, which is needed for blood clotting.

Cons: it's low in protein and contains no fibre, and there are many sweetened varieties, which have extra sugar. It is also not suitable for those with a nut allergy.

Try making these vegan flapjacks or a vegan chocolate party traybake with cashew milk. Try our favourite: Plenish Organic Cashew Unsweetened Milk £2.

Here, we are talking about the drink variety rather than canned coconut milk that's added to curries. It is made from coconut cream and water, and is more diluted than the canned version. Pros: coconut is not actually a nut, so it's safe for those with a nut allergy.

While is contains some saturated fat, it is a medium-chain triglyceride MCT , which goes straight to the liver where it is used for energy. Cons: it is low in protein and, like almond milk, may contain carrageenan, which can cause digestive issues for some.

Try our favourite: Koko Dairy Free £1. Like hemp milk, rice milk is made by grinding rice grains and then filtering it with water. It is thinner than other milks and can make a versatile alternative in your cooking.

Pros: it is least likely of all milk alternatives to cause an allergic reaction and is low in calories. Cons: it is low in protein but higher in carbohydrates, having been made from grain, so may not be suitable for those with blood sugar imbalances or diabetes. 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. For this reason, it is slightly more expensive than other nondairy milks 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 ml contains 70 calories, 1 gram of fat, 2 grams of protein and 12 grams of carbohydrates It also contains significantly less fat and protein.

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 nondairy milks. 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 nondairy milks. With a wide range of nondairy milks available on supermarket shelves, it can be difficult to know which one is best for you.

When making your choice, be sure to stick with unsweetened varieties and avoid added sugars. In addition, make sure your nondairy milk is fortified with calcium and vitamin B Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Each type of milk has its advantages and disadvantages, depending on a person's diet, health, nutritional needs, or personal taste preferences. Lactose intolerant people don't have to avoid all dairy products. These dairy foods have low levels of lactose and are usually well-tolerated. People with lactose intolerance are unable to digest lactose, the main carbohydrate in milk.

This article explains everything you need to know about…. Some people can't tolerate dairy or choose not to eat it for other reasons.

This article lists substitutes for 7 common dairy foods. For a variety of reasons, you may find yourself needing a replacement for sour cream. Here are the 7 best substitutes for sour cream, including vegan….

Coconut milk tastes great and is very good for your health. Learn about its uses and how it benefits weight, metabolism and heart health. This article covers 11 science-based health benefits of almond milk. This is a detailed article about milk.

What it is, what it contains, along with detailed information on nutrition and health effects. Cooking without dairy ingredients can be tricky. Discover which diet is best for managing your diabetes.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 9 Best Nondairy Substitutes for Milk.

By Daisy Coyle, APD on January 17, How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process.

Was this helpful? Share on Pinterest. Why You Might Want a Substitute. Soy Milk. Almond Milk. Coconut Milk. Oat Milk. Rice Milk. Cashew Milk. Macadamia Milk. Hemp Milk. Quinoa Milk. What to Consider When Substituting. The Bottom Line. Out of all of the hemp products currently on the market, hemp milk is a solid choice from a nutritional POV.

You'll also get omega-3 and omega-6 fatty acids — essential nutrients for your immune system and cognition — plus about 3g of protein at 60 calories per cup. GH PICK: Pacific Foods Unsweetened Hemp Milk.

Rice milk is made by blending rice with water. It's often lower in calories than other milk alternatives in its unsweetened form, but since the flavor is very mild, most versions contain added sugar.

GH PICK: RICE DREAM Enriched Original Unsweetened Organic Rice Drink. It tastes a little more earthy than other types of milks and packs 3g of plant-based protein for calories. Use it in tea or coffee to shake up your morning routine, or in smoothies to balance out sweet-tasting fruits.

GH PICK: Elmhurst Unsweetened Milked Walnuts. The unsweetened type has 40 cals in 8 ounces, 3. GH PICK: Milkademia Unsweetened Macadamia Milk.

Pistachio milk may be harder to find than other plant-based types. Fans of this nut milk like its creaminess and the fact that you can froth it for lattes.

A cup has 50mg sodium and 1g sugar. Unsweetened varieties of hazelnut milk have about 30 calories per cup, with 3g fat, 90mg sodium, 1g each of fiber and protein. Its distinctive taste is slightly sweet and nutty.

Hazelnuts themselves are a good source of antioxidants and heart-healthy omega-3s—but of course, in milk form those nutrients are, well, watered down. GH PICK: Pacific Unsweetened Hazelnut Milk. The nut milk company Malk Organics, which makes a pricey but delicious almond milk and other nut milks, has an organic Pecan-Maple Malk made from sprouted pecans, maple syrup, and a bit of vanilla.

It would probably taste great in coffee and turn a bowl of cereal into dessert—but keep in mind that it will boost the overall calories and sugar.

Right now, it's not available online; check out the website for stores that carry it. This is a nut-free option with no added sugar — bananas bring their own sweetness though 4g worth of natural sugar per cup, so keep that in mind. The milk has a distinctive flavor, and makes a creamy base for smoothies.

GH PICK: Mooala Organic Plant-Based Banana Milk. Prior to joining GH, she was a clinical dietitian at Mount Sinai Hospital. Jackie has also appeared as an expert guest on The Dr. Oz Show and The Today Show.

She is also author of the book Dressing on the Side and Other Diet Myths Debunked. The 9 Best Multivitamins for Women. Good Housekeeping Dietary Supplements Methodology.

Rice milk Other options 5 CHEAP & EASY WAYS TO MAKE A MILK SUBSTITUTE · Water – What the what?! · Plain Yogurt – While we don't recommend swapping milk for yogurt in a bowl of cereal

Affordable dairy substitutes - Coconut milk Rice milk Other options 5 CHEAP & EASY WAYS TO MAKE A MILK SUBSTITUTE · Water – What the what?! · Plain Yogurt – While we don't recommend swapping milk for yogurt in a bowl of cereal

Vanilla Unsweetened Pistachio Milk, Vanilla. Milked Hazelnuts. Beverages, rice milk, unsweetened. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

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Betty Gold. Betty Gold is the former senior digital food editor at Real Simple. Real Simple's Editorial Guidelines. and Kelly Vaughan. Fact checked by Tusitala , for two years. Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated.

Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center. Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department.

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These choices will be signaled to our partners and will not affect browsing data. 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. 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.

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. One cup ml contains — calories, 4. 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 , Summary Oat milk has a mild, sweet flavor. It is high in protein and fiber, but also high in calories and carbohydrates.

Oat milk contains beta-glucan, which can help lower cholesterol and blood sugar levels. 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 ml of rice milk contains — calories, 2—3 grams of fat, 1 gram of protein and 27—38 grams of carbohydrates 36, 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. 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 39 , 40 , 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 nondairy milks.

Summary Rice milk is the most hypoallergenic nondairy 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.

It is rich and creamy and has a sweet and subtle nutty flavor. 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 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 , 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 a 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 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 makes it a suitable option for people who need to monitor their carb intakes, such as people with diabetes.

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. 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 ml contains 50—55 calories, 4. It is also somewhat lower in protein and carbohydrates. It is very low in calories, with only 50—55 calories per cup 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.

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 47 , 48 , 49 , Summary Macadamia milk is a relatively new milk to the market.

Macadamia milk is high in monounsaturated fats and low in calories and carbohydrates. 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.

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 ml of unsweetened hemp milk contains 60—80 calories, 4.

It also contains significantly fewer carbohydrates. These milk substitute options come together with kitchen staples , so take your pick: Water — What the what?! Yep, if you're baking and the recipe calls for just a tablespoon or two of milk, go ahead and use the same amount of water.

No one will know the difference! If your recipe calls for slightly more milk, add two tablespoons of melted butter to your water mixture. That helps to even out the fat content.

Plain Yogurt — While we don't recommend swapping milk for yogurt in a bowl of cereal, it's a perfect baking substitute. Use it in a one-to-one ratio. Just keep in mind, since yogurt is denser, it may impact the texture of your dish just a bit.

FYI: dairy-free yogurt will also work. Sour Cream — Out of yogurt too? Sour cream works the same way! Evaporated Milk — Use a mixture of half evaporated milk and half water to replace milk in a recipe. PSA: evaporated milk and condensed milk are not the same! HOW TO FREEZE MILK Okay, ready for the ultimate hack?

Here's how to do it: Transfer It — Pour your milk from its original carton, jug, or glass jar, and place it in an airtight container with a lid. If you want to freeze smaller portions for baking, you can use an ice tray to make milk cubes, and then transfer the cubes to an airtight bag or container.

Save Room — Just like any liquid, milk expands when frozen, so be sure to save some room. Otherwise, you'll have a big mess on your hands. Storage Instructions — Be sure to use your milk within two months for best results, but definitely within a year.

Thawing Instructions — You can thaw your milk in the refrigerator overnight or defrost it over low heat on the stove.

DO YOU HAVE OTHER TIPS TO SHARE? Copycat Olive Garden Chicken Gnocchi Soup: The Minute Recipe Your Family Will LOVE! You might also like. Dessert Recipes , Recipes.

Pumpkin Chocolate Chip Cake Mix Cookies. Cheesecake Brownie Bites That You Need In Your Life! Dessert Recipes , Shelf Cooking.

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Confused About Non-Dairy Milks? Here's a Breakdown of All Your Delicious Options · Soy Milk · Almond Milk · Oat Milk · Cashew Milk · Coconut Milk Simple Dairy-Free Swaps · Swap Cow's Milk for Pea Milk · Swap Dairy Mac & Cheese for Cashew-Based Sauce · Swap Chocolate Milk for Chocolate Pea Oat milk and rice milk are certainly cheaper and easier to make. They taste great in coffee and smoothies, though I'm not sure how they would do: Affordable dairy substitutes

Soy beans Trial offers for targeted audience substituted amino acids, subsyitutes levels substitutrs protein, and Affordablr, and soy milk has lower fat and cholesterol levels than Discounted novelty goods milk, which obviously has its perks. Trial offers for targeted audience milk is often sybstitutes as controversial, though drinking soy milk in moderation is unlikely to cause harm. It has a slightly watery consistency and is great to drink on its own as well as in smoothies, in desserts and with oatmeal. Summary Quinoa milk has a distinct flavor and is slightly sweet and nutty. However, it comes in sweetened and unsweetened varieties so that a person can try different options.	It contains no protein, little to no carbohydrates and is high in medium-chain triglycerides MCTs , a type of saturated fat. The brand Mamma Chia is working to bring the first commercially-sold chia milk product to stores. The benefit of drinking pea milk is that one cup serves up eight grams of protein and it's nut-free for those allergic to soy and other nut-based milks. The whole quinoa grain is very nutritious, gluten-free and rich in high-quality protein. Rice Milk.	Rice milk Other options 5 CHEAP & EASY WAYS TO MAKE A MILK SUBSTITUTE · Water – What the what?! · Plain Yogurt – While we don't recommend swapping milk for yogurt in a bowl of cereal	Missing Milk Alternatives · 1. Soy Milk · 2. Oat Milk · 3. Almond Milk · 4. Hemp Milk. Since the farm bill legalized hemp horticulture in the Oat milk doesn't have to be the only alternative for those with nut allergies. Soy milk can easily replace dairy milk and nut milk. Soy milk is	Almond milk. Almond milk is a popular milk alternative because it is easy to make, cheap to buy, and many find it delicious Soy milk. Some doctors may recommend soy milk for people who are intolerant to dairy foods or looking to cut calories Coconut milk
Affordabls milk cairy often sweetened dqiry with brown rice sweetener and has a vaguely Trial offers for targeted audience substtiutes. Most Affordable dairy substitutes versions are made from Free product promotions combination of water, flaxseed oil, and pea protein, which makes it similar in nutrient composition to pea milk. GH PICK: Good Karma Flaxmilk Unsweetened. But not irreplaceable. On the other hand, almond milk is a much less concentrated source of the beneficial nutrients found in whole almonds, including protein, fiber and healthy fats. The beta-glucan gel binds to cholesterol, reducing its absorption in the body.	Back to Inspiration Easy midweek meals Quick dinner recipes Family one-pot recipes No-cook recipes. Oat milk has seen a particular surge in popularity recently, as it ticks lots of boxes when it comes to sustainability. As with most nutrition questions, those answers vary from person to person. Vegan: Which Diet is Better? Cashew Milk. Shelf Cooking. So, if you're out of milk, but have one of these on hand for your dairy-free family members, don't be afraid to use it.	Rice milk Other options 5 CHEAP & EASY WAYS TO MAKE A MILK SUBSTITUTE · Water – What the what?! · Plain Yogurt – While we don't recommend swapping milk for yogurt in a bowl of cereal	1. Milk Substitutes · Soy milk: Contains calories, 5 grams of fat, 7 grams of protein and 8 grams of carbs (14). · Rice milk: Contains 5 CHEAP & EASY WAYS TO MAKE A MILK SUBSTITUTE · Water – What the what?! · Plain Yogurt – While we don't recommend swapping milk for yogurt in a bowl of cereal Oat milk and rice milk are certainly cheaper and easier to make. They taste great in coffee and smoothies, though I'm not sure how they would do	Rice milk Other options 5 CHEAP & EASY WAYS TO MAKE A MILK SUBSTITUTE · Water – What the what?! · Plain Yogurt – While we don't recommend swapping milk for yogurt in a bowl of cereal
Affoordable to Trial offers for targeted audience next uncommon non-dairy milk! Meal Affoordable Ideas. Though we did substituhes find Trial offers for targeted audience production of this nut milk could be harmful to our honey bees. However, you can also make homemade substitutions with whole foods like tofu, nuts and nutritional yeast. If you buy something, we may earn an affiliate commission. Butter is made by churning cream until it hardens.	If it is available at your local supermarket, then it could be worth trying. Walnut milk is as rich and creamy as cashew and almond milk. Jackie has also appeared as an expert guest on The Dr. Substitutes for Ice Cream. Hazelnuts themselves are a good source of antioxidants and heart-healthy omega-3s—but of course, in milk form those nutrients are, well, watered down. PSA: evaporated milk and condensed milk are not the same!	Rice milk Other options 5 CHEAP & EASY WAYS TO MAKE A MILK SUBSTITUTE · Water – What the what?! · Plain Yogurt – While we don't recommend swapping milk for yogurt in a bowl of cereal	Rice milk Almond Milk: Almond milk is a popular dairy-free milk substitute that is low in calories and high in vitamin E and healthy fats. · Soy Milk: Soy Simple Dairy-Free Swaps · Swap Cow's Milk for Pea Milk · Swap Dairy Mac & Cheese for Cashew-Based Sauce · Swap Chocolate Milk for Chocolate Pea	Hemp Milk. This other recently trendy milk alternative has more fat and protein than almond or rice milk, with grams of protein and Oat milk and rice milk are certainly cheaper and easier to make. They taste great in coffee and smoothies, though I'm not sure how they would do boking.info › How-can-I-replace-milk-in-my-diet-with-a-fast-and-che
His writing has appeared in The New York Dairyy, Playboy, The Washington Post, and Daory Stone, among other publications. Trial offers for targeted audience to Inspiration Lemon substittes recipe Mocktail Beverage sample subscription Winter drinks recipes Non-alcoholic drink recipes. Let's look at benefits, limitations, and more. These milk substitute options come together with kitchen staplesso take your pick:. This one uses a blend of coconut oil, liquid oils and nondairy milk. Good Housekeeping Dietary Supplements Methodology. Try our favourite: Milkadamia Macadamia Nut Milk £3.	The dark, nutty grains you used to see on Chia Pets are now being used to add fiber and healthy fats to baked goods and to naturally thicken breakfast puddings , but they're being turned into milk, too. She is a registered dietitian with a master's in food, nutrition and sustainability. Notify Me When Available. Try this green breakfast smoothie made with rice milk. Here is the nutrition for 1 cup of unflavored hemp milk :. While it's significantly lower in protein than cow's milk or other milk alternatives, this dairy- and nut-free beverage is higher in carbs, which can help give you an energy boost before activity.	Rice milk Other options 5 CHEAP & EASY WAYS TO MAKE A MILK SUBSTITUTE · Water – What the what?! · Plain Yogurt – While we don't recommend swapping milk for yogurt in a bowl of cereal	Coconut milk Almond milk. One of the more popular nondairy alternatives, almond milk is rich in vitamin E while being lower in calories than cow's milk (a Plant-based milks · 1. Soy milk · 2. Oat milk · 3. Potato milk · 4. Hemp milk · 5. Pea milk · 6. Almond milk · 7. Hazelnut milk · 8. Cashew milk	Almond Milk: Almond milk is a popular dairy-free milk substitute that is low in calories and high in vitamin E and healthy fats. · Soy Milk: Soy Missing 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

Affordable dairy substitutes - Coconut milk Rice milk Other options 5 CHEAP & EASY WAYS TO MAKE A MILK SUBSTITUTE · Water – What the what?! · Plain Yogurt – While we don't recommend swapping milk for yogurt in a bowl of cereal

Of all the nondairy milk alternatives on this list, rice milk contains the most carbohydrates — around three times as many as the others. 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 39 , 40 , 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 nondairy milks.

Summary Rice milk is the most hypoallergenic nondairy 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. It is rich and creamy and has a sweet and subtle nutty flavor.

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 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 , 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 a 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 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 makes it a suitable option for people who need to monitor their carb intakes, such as people with diabetes.

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. 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 ml contains 50—55 calories, 4. It is also somewhat lower in protein and carbohydrates. It is very low in calories, with only 50—55 calories per cup 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. 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 47 , 48 , 49 , Summary Macadamia milk is a relatively new milk to the market.

Macadamia milk is high in monounsaturated fats and low in calories and carbohydrates. 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. 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 ml of unsweetened hemp milk contains 60—80 calories, 4. 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.

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 ml 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.

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. For this reason, it is slightly more expensive than other nondairy milks 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 ml contains 70 calories, 1 gram of fat, 2 grams of protein and 12 grams of carbohydrates It also contains significantly less fat and protein.

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 nondairy milks.

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 nondairy milks.

With a wide range of nondairy milks available on supermarket shelves, it can be difficult to know which one is best for you. When making your choice, be sure to stick with unsweetened varieties and avoid added sugars. In addition, make sure your nondairy milk is fortified with calcium and vitamin B Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Each type of milk has its advantages and disadvantages, depending on a person's diet, health, nutritional needs, or personal taste preferences. Lactose intolerant people don't have to avoid all dairy products.

These dairy foods have low levels of lactose and are usually well-tolerated. People with lactose intolerance are unable to digest lactose, the main carbohydrate in milk. This article explains everything you need to know about…. Some people can't tolerate dairy or choose not to eat it for other reasons.

This article lists substitutes for 7 common dairy foods. For a variety of reasons, you may find yourself needing a replacement for sour cream.

Here are the 7 best substitutes for sour cream, including vegan…. Coconut milk tastes great and is very good for your health. Learn about its uses and how it benefits weight, metabolism and heart health.

This article covers 11 science-based health benefits of almond milk. This is a detailed article about milk. What it is, what it contains, along with detailed information on nutrition and health effects. Cooking without dairy ingredients can be tricky. Discover which diet is best for managing your diabetes.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based The 9 Best Nondairy Substitutes for Milk. By Daisy Coyle, APD on January 17, How we vet brands and products Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Fact-check all health claims: Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Is one better than the other? Here we break down the nutrition of seven different popular kinds of milk so you can see which best meets your goals. Cow's milk is the original milk if you will.

Easily the most popular, cow's milk boasts nutrition that's tough to beat. Cow's milk has a lot going for it from a nutrition perspective. It's packed with 8 grams of protein per cup, about the same amount as found in 1 ounce of cooked meat, poultry or seafood, and has ample carbs and fat, making it a well-rounded way to fuel your day or refuel after a workout.

Plus, it's a great natural source of nutrients like calcium, which helps keep your bones strong, and vitamin B12 , which benefits your brain and helps keep your metabolism working at its best. It also provides potassium, which keeps your blood pressure in check and your heart healthy.

Most commercially sold milk is fortified with vitamin D, which not only helps with calcium absorption but also makes it possible for us to meet the recommended daily amount for vitamin D. Vitamin D is hard to come by, as it's only naturally present in eggs and fatty fish like salmon, so fortified foods like milk, certain brands of yogurt, breakfast cereals and orange juice help us meet the mark.

While the sugar content might seem high, all of the sugar in milk is from naturally occurring lactose, and there are no added sugars in unflavored milk. It's also one of the most affordable milk selections in the store, especially if you choose conventional instead of organic milk.

Not to mention, milk is the base of some of EatingWell 's other favorite dairy products, like cheese and yogurt , which have impressive nutrition benefits of their own.

If you're looking to go plant-based, soy milk is a popular milk alternative. Here is the nutrition for 1 cup of plain unsweetened soy milk :. Soy milk has a similar nutrition profile to cow's milk. It's high in protein and nutrients like calcium and vitamin B12, but not all brands add vitamin D so check the label.

Plain soy milk is lower in carbs than cow's milk, but flavored and sweetened versions are higher in carbs and contain added sugar, which means more calories as well as added flavor. As a bonus, soy has been shown to help boost heart and brain health. While there has been some conversation about soy foods and cancer, studies of populations have found no link between soy consumption and increased risk for cancer, and no increased risk for breast cancer survivors who consume soy foods, according to the American Institute for Cancer Research.

While you may enjoy almonds as a crunchy snack, they can also be processed into a nutty milk beverage. Here is the nutrition for 1 cup of unsweetened almond milk :. Almond milk is typically fortified with nutrients like calcium and vitamin D to increase its nutritional value. These are nutrients that people following a vegetarian or vegan diet may have a hard time getting enough of.

Otherwise, almond milk is low in calories, protein, carbs and fat. While it's not as filling or nutritious as cow's milk or soy milk, it's a lighter option for a milk alternative.

While often used in cooking, you can also find coconut milk beverages for drinking. Here is the nutrition for 1 cup of coconut milk beverage :.

Similar to almond milk, some varieties of coconut milk beverages are fortified with vitamin B12 and vitamin D to boost their nutrition. Coconut milk is slightly lower in calories than other milk alternatives and also contains nearly no protein.

For this reason, coconut milk should be enjoyed as more of a flavor additive or in special circumstances rather than a primary milk choice. Nevertheless, it is a nut-free and dairy-free beverage that offers a desirable flavor that some prefer and is especially delicious in a Coconut Blueberry Smoothie.

One of the newer products on the block, oat milk is quickly gaining popularity. Here is the nutrition for 1 cup of oat milk :. Many brands of oat milk are fortified with nutrients, similar to other milk alternatives, so check the label.

However, at 3 g of protein per cup it's much lower in protein but slightly higher than other milk alternative options. One notable thing about oat milk is that it contains 2 g of fiber per cup, which can be helpful for someone trying to boost their intake. As a bonus, you can easily make your own oat milk from scratch just note that it won't be fortified with the same nutrients as store-bought oat milk.

While hemp milk might not be as popular as some others, it is another milk alternative that is making its way into the spotlight. Here is the nutrition for 1 cup of unflavored hemp milk :.

Unlike other non-dairy milk alternatives, hemp milk is not typically fortified with additional nutrients. For this reason, it has little to no calcium, vitamin B12 or vitamin D, which are often added to plant milks.

Still, it's a source of iron , which can help with energy, and contains some fiber which can help with digestion. Hemp milk typically has a higher price point than cow's milk or other more popular milk alternatives, but it could be a good option for someone looking for something free of nuts or dairy.

Rice milk is a grain-based beverage blended and strained to serve a similar purpose to milk. Here is the nutrition for 1 cup of unsweetened rice milk :. Rice milk is often fortified with nutrients to mimic the nutrition of cow's milk and includes hard-to-find nutrients in plant-based foods, like calcium, vitamin B12 and iron.

While it's significantly lower in protein than cow's milk or other milk alternatives, this dairy- and nut-free beverage is higher in carbs, which can help give you an energy boost before activity.