On this page:
- What is the best alternative to dairy milk?
- Which milk alternative is best?
- Nutrition comparison
- Which milk alternative is best for coffee?
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What is the best alternative to dairy milk?
Cow's milk is usually seen as the benchmark for liquid nourishment. It's recognised as a good source of many nutrients, including protein, iodine, vitamin A, vitamin D, riboflavin (vitamin B2), vitamin B12, zinc, and – importantly – calcium.
Australian dietary guidelines recommend we include two or three serves of milk, its products or alternatives each day.So what do you need to consider when choosing an alternative?
Taste
If you're avoiding milk because you just don't like it – but you're still eating other dairy products such as cheese – then you can probably base your choice purely on taste and cost.
Weight management
Watching your weight or worried about your cholesterol? Then add low-kilojoule and low-fat to your buying criteria. But don't share with the littlies – alternatives with 2.5% or less fat aren't suitable as a substitute for cow's milk for children under the age of two.
Nutrition
If you're after a direct nutritional substitute for cow's milk, then protein and calcium are good nutrients to focus on. Look for milk alternatives with 3g or more protein and 120mg or more calcium per 100mL.
If you're after a direct nutritional substitute for cow's milk … look for alternatives with 3g or more protein and 120mg or more calcium per 100mL
If you follow a vegan diet, then choosing a substitute that's high in protein and calcium should be a priority.
If you're removing cow's milk and its products from your diet completely, consider consulting a dietitian to make sure you choose the most suitable alternative for your needs. Visit the DAA website to find one near you.
The most suitable alternative depends on your overall diet or reasons for avoiding cow's milk.
Which milk alternative is best?
We've collated the ingredient and nutrition data for more than 100 different milk alternative products (not including flavoured varieties) and found some general pros and cons for each type.
Almond milk
You have a lot of choice with almond milk – our comparison considers more than 40 different almond milk products. You can also make it yourself.
Almond milk contains the same heart-healthy fats as olive oil, and is naturally low in kilojoules and saturated fat. It also contains a moderate amount of protein, but many products aren't fortified with calcium.
Almost half of the almond products we looked at are sweetened – look out for sugar, maltodextrin, agave or rice syrups in the ingredients list.
Almond milk – 10 of the best
Of the 43 almond milk products we looked at, the following contain no added sugar and have 120mg (or more) of calcium/100mL.
- Aldi Just Organic Almond Milk Unsweetened
- Califia Farms Unsweetened Almond
- Coles Organic Almond Milk Unsweetened
- Inside Out Almond Milk Calcium Enriched
- Sanitarium So Good Almond Unsweetened (chilled)
- Sanitarium So Good Almond Unsweetened (long life)
- Sanitarium So Good High Protein Almond
- Vitasoy Almond Milk Unsweetened
- Vitasoy Almond Protein +
- Vitasoy Prebiotic Almond Milk
Cashew milk and macadamia milk
Cashew and macadamia milks are low in kilojoules, fat and sugar, but are also low in beneficial nutrients such as protein.
One of the two brands of cashew milks we looked at was calcium fortified, but the three brands of macadamia milk we came across weren't.
Macadamia milk is, on average, more expensive than any of the other plant-based milk alternatives.
Coconut milk
Coconut milk is low in carbs and kilojoules, but is naturally higher in saturated fat than other non-dairy alternatives and is lacking in protein and calcium – although a few of the products we looked at are calcium-fortified.
Oat milk
Oat milk is relatively low in fat and saturated fat and offers a moderate amount of protein. It also contains cholesterol-lowering beta glucan.
But not all oat milk products are calcium-fortified, and it may not be suitable for people with gluten intolerance.
Pea protein milk
All Mighty Bruce Future Milk from Plants and Australia's Own Like Milk are the new kids on the block when it comes to plant-based milk alternatives.
Pea protein milks' selling point is its likeness to cow's milk in terms of beneficial nutrients such as protein and calcium. On average it has more of these nutrients than other milk alternatives, as well as a higher fat content.
Rice milk
Rice milk is the most hypoallergenic of all the milk substitutes, and on average is the cheapest of the plant-based milk alternatives.
It's low in fat and saturated fat, but it's also low in protein –and only half of the products we looked at are calcium-fortified to levels similar to cow's milk.
None of the products we looked at were sweetened, but rice milk is naturally high in sugars – it's twice as sugary as soy milk on average.
Soy milk
Similar to almond milk, the options for soy milk are numerous and varied.
Soy milk has more protein on average than most other alternatives, so it's good for vegans and those looking for alternative sources of protein.
Most products are also calcium-fortified to a level similar to cow's milk. On the flipside, most soy milk products contain added sweeteners – look out for sugar, maltodextrin, barley malt and agave, rice or tapioca syrup on the ingredients list.
Regular soy milk has a higher fat content on average than most other milk alternatives, so it can be a good cow's milk substitute for kids under two who can tolerate it (soy is a common allergen).
Mix it up
Because the most suitable alternative depends on your overall diet or reasons for avoiding cow's milk, consider using different milk for different uses. For example, soy milk on your cereal for a little extra protein and calcium, rice milk for baking, or a glass of chilled almond milk for a low-kilojoule snack.
Nutrition comparison
Cow's milk and plant-based milk alternatives compared
A look at the average nutrition data for each milk category
Almond milk
Price ($/L): $3.64
Protein (g/100mL): 0.8
Fat (g/100mL): 1.9
Calcium (mg/100mL): 96
Cashew milk
Price ($/L): $3.77
Protein (g/100mL): 0.5
Fat (g/100mL): 1.5
Calcium (mg/100mL): 120
Coconut milk
Price ($/L): $3.76
Protein (g/100mL): 0.4
Fat (g/100mL): 2.6
Calcium (mg/100mL): 120
Macadamia milk
Price ($/L): $5.16
Protein (g/100mL): 0.4
Fat (g/100mL): 1.9
Calcium (mg/100mL): Minimal
Oat milk
Price ($/L): $3.98
Protein (g/100mL): 1.1
Fat (g/100mL): 1.9
Calcium (mg/100mL): 103
Pea protein milk
Price ($/L): $4.75
Protein (g/100mL): 3.6
Fat (g/100mL): 2.7
Calcium (mg/100mL): 124
Rice milk
Price ($/L): $2.36
Protein (g/100mL): 0.4
Fat (g/100mL): 1
Calcium (mg/100mL): 87
Soy milk
Price ($/L): $2.50
Protein (g/100mL): 3.1
Fat (g/100mL): 2.7
Calcium (mg/100mL): 110
Cow's milk*
Price ($/L): $1.29
Protein (g/100mL): 3.5
Fat (g/100mL): 3.5
Calcium (mg/100mL): 107
Cow's milk, reduced fat*
Price ($/L): $1.29
Protein (g/100mL): 3.7
Fat (g/100mL): 1.3
Calcium (mg/100mL): 120
Which milk alternative is best for coffee?
There has long been discussion about which plant-based milk alternative is best for coffee, so it's perhaps not surprising that many brands have released products specifically for this purpose.
Whichever type you choose, be prepared to pay a price premium for the 'barista' versions
Of the products we looked at, 19 were marketed as 'barista milks' – capturing all plant-based categories other than cashew, rice and pea protein.
Ultimately it comes down to personal preference, but whichever type you choose, be prepared to pay a price premium for the 'barista' versions made by some brands.
What about lab milk?
Lab milk, or synthetic cow's milk, is currently in development. It's essentially cow's milk that's created in a lab using modified microflora that produce both whey and casein (the protein components of milk) through a fermentation process.
While fully-formed lab milk isn't yet commercially available in Australia, it's likely to have wide appeal – particularly as it will be vegan and lactose free. So watch this space!
We care about accuracy. See something that's not quite right in this article? Let us know or read more about fact-checking at CHOICE.
Stock images:Getty, unless otherwise stated.
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FAQs
What is the best milk alternative that tastes like milk? ›
Overall, Wondermilk won top marks for its creamy, smooth consistency and slightly sweet mild flavor. “It didn't fool any of our testers, but they did find it closest in taste and texture to cow's milk,” says Keating.
Which plant-based milk is best for me? ›The bottom line
If you're looking for a milk that provides a good source of protein, for example, choose soy, pea or flaxseed milk, said Sheth. If you're concerned about high blood sugar and want a milk lower in carbs, consider almond milk or macadamia nut milk -- another rising plant milk star.
They're both higher in protein than many other plant-based beverages like almond and coconut milk. However, soy milk has more than double the protein of the same volume of oat milk ( 5 , 6). Oat milk is significantly higher in carbs compared with other plant-based milks, including soy.
Is oat milk or almond milk better for you? ›Oat milk also contains slightly higher amounts of fiber, protein, and fat than almond milk. Some brands, like Almond Breeze and Oatly, fortify their beverages with the key micronutrients found in cow's milk, making both options significant sources of calcium, vitamin D, and vitamin A.
What milk alternative is easiest on stomach? ›According to this guide, almond, hemp, and coconut milks may work for people with IBS. Just pay attention to your serving size. You may also want to try kefir. The fermentation process lowers lactose to a better level for those with IBS and lactose intolerance.
What are the side effects of oat milk? ›Oat milk may cause side effects like gas and bloat. Additionally, it may also interact with medications used for diabetes and may cause the blood sugar levels to go too low.
What milk alternative is best for weight loss? ›Which milk is the best for weight loss? According to a study by NIH, unsweetened almond milk has the lowest calories and aids in a low-carb diet. Almonds also contain a high content of monounsaturated fatty acids (MUFA) that are considered helpful in weight loss and weight management.
What milk is best to avoid bloating? ›LACTAID® Milk
Having lactase added to the milk allows those who are lactose-intolerant to enjoy cow's milk without the digestive side effects of abdominal cramps, bloating, and flatulence. This milk is available in many formats, including flavoured varieties. Use as you would regular milk.
Best non-dairy milk for cooking and baking
Our choice of plant-based milk that tastes the most like cow milk for cooking and baking is soy milk. Soy milk has a mild taste and when it is used in cooking, the taste blends right in. The creamy texture of the soy milk makes mixing ingredients a breeze.
Oat Milk. Oat milk is perhaps the creamiest of all the plant milks. Its thick creamy texture means it's one of the closest plant-based milks to resemble dairy milk.
What is the unhealthiest milk? ›
Among the unhealthiest: Banana milk. Super high in sugar, carbs and calories, without very much fiber and protein. Outstanding flavor: Oat milk. Creamy texture, combined with a sweet, rich but mild taste give it the perfect flavor profile.
What is the healthiest non dairy milk alternative? ›Soy milk and the various nut milks without added sugar — such as almond, walnut, peanut, cashew, hazelnut or macadamia nut milk — as well as hemp and flax milks are higher in heart-healthy unsaturated fats, and also tend to have fewer calories than cow's milk.
Which plant-based milk is best for inflammation? ›Move over almond milk. Flax milk is a great nondairy option if you're looking for an anti-inflammatory boost, says Staci Small, a registered dietitian based in Indiana. The milk is made with flax oil, which is rich in an omega-3 fatty acid called alpha-linolenic acid (ALA).
Which is easier on the stomach almond milk or oat milk? ›Frothier and more full-bodied than nut milk, oat milk tastes a bit closer to cow's milk, and it seems to be more gentle on the gut.
Is oat milk inflammatory? ›Oat milk is a popular plant milk that is easy to make by blending oats and water together. While it is probably not the worst alternative you can drink, it's certainly not the best option. Oats are high in carbs and may raise your blood sugar levels and lead to inflammation.
Does oat milk raise estrogen? ›The aggregate results of these studies showed no hormone change; there was neither decreases in testosterone, nor increases in estrogen levels, based upon most supplementation cases.
Which is healthier coconut or oat milk? ›Coconut milk is the lower-calorie option with 45 calories, whereas a typical oat milk has 120 calories per serving. The calories come mostly from oat milk's extra carb count. Both coconut milk and oat milk are vegan, however, oat milk is not keto-compliant whereas most types of coconut milk are.
Is oat milk good for your stomach? ›Oat milk is also good for the gut – as eating foods that contain beta-glucan has also been linked to gut health. A study carried out in 2017 showed that oat milk's beta-glucan content does have a positive impact on overall gut health. The study concluded that it improved gut metabolism in 26 healthy people.
Is coconut milk or almond milk better for you? ›Almond milk is much higher calcium (188 mg) and potassium (220 mg), but also higher in sodium (63 g) compared to coconut milk. Coconut milk is much lower in sodium (13 mg), but also very low in calcium (16 mg) and potassium (50 mg) compared to almond milk.
Does almond milk cause inflammation? ›It Doesn't Cause Inflammation
Assuming you don't have an issue with nuts, almond milk does not cause this same inflammation. It is fairly soothing to the intestines, and in most cases, does not cause the consumer any negative digestive side effects.
Who should not drink oat milk? ›
Don't use it as a complete cow's milk substitute for children under five years of age – it's not as nutritious. Avoid it if you're gluten intolerant – it's not gluten-free. Choose a product that's calcium-fortified.
What are the negatives of almond milk? ›- It's not a good source of protein.
- It may contain carrageenan, which may cause digestive issues in some people.
- There are some environmental concerns about the amount of water used to cultivate almonds.
- Its consistency is thicker, like cow's milk.
- It makes the best coffee creamer and steamed milk.
- It's the best for baking.
- It's more sustainable.
- It may contain gluten.
- Higher in carbohydrates.
- It's higher in calories.
- It contains healthy fats.
Almond milk calories per cup are a little lower than soy milk, at 60 and 80 kcal, respectively, so if you're looking for a low-calorie alternative, almond milk wins this race. Soy milk carbohydrate levels are low, making it an excellent choice for low-carb diets over the naturally higher carbs in almond milk.
Which milk has the least amount of sugar? ›Plain milk has no added sugar and are therefore lower in total sugar compared with flavoured milks. It's important to remember that when you read the label of a plain milk carton and see “sugars” that this is referring to the naturally occurring lactose sugar in milk.
What milk is best for anti inflammatory diet? ›Move over almond milk. Flax milk is a great nondairy option if you're looking for an anti-inflammatory boost, says Staci Small, a registered dietitian based in Indiana. The milk is made with flax oil, which is rich in an omega-3 fatty acid called alpha-linolenic acid (ALA).
Which milk alternative is easiest to digest? ›According to this guide, almond, hemp, and coconut milks may work for people with IBS. Just pay attention to your serving size. You may also want to try kefir. The fermentation process lowers lactose to a better level for those with IBS and lactose intolerance.
Can oat milk cause inflammation? ›Oat milk is a popular plant milk that is easy to make by blending oats and water together. While it is probably not the worst alternative you can drink, it's certainly not the best option. Oats are high in carbs and may raise your blood sugar levels and lead to inflammation.
Does almond milk bloat your stomach? ›Many almond milk brands these days use carrageenan, a thickening agent that has been found to cause all sorts of gastrointestinal issues (as serious as stomach ulcers) and can cause bloating for many people.
What are the negatives of oat milk? ›Oat milk may cause side effects like gas and bloat. Additionally, it may also interact with medications used for diabetes and may cause the blood sugar levels to go too low.
What milk is best for arthritis? ›
Make sure you opt for low-fat milk to avoid consuming extra calories and saturated fat. Orange, tomato, pineapple and carrot juices are all high in the antioxidant, vitamin C, which can neutralize free radicals that lead to inflammation.
What dairy does not cause inflammation? ›Based on the body of science, dairy foods like milk, yogurt and cheese do not cause inflammation and can be a part of anti-inflammatory diets.