Popular Types of Dairy Free & Plant Based Milks

Looking for just the right milk substitute can be exhausting. 

It’s not just flavor that’s on the line, either. There’s the texture which, if you like creamy coffee or light smoothies, makes a huge difference in the texture of your food. Speaking of texture, there’s also the mouthfeel of the milk itself if you’re wanting to drink it on its own. Then there’s the nutritional value of all of them, including protein levels, calcium levels, vitamins, minerals, fats, acids... and so on and so forth.

Here’s a quick snapshot of some of the more popular plant-based milks out there and what their nutritional profile looks like!

Nutrients in different kinds of plant-based milks

When it comes to the measurements of different kinds of minerals and vitamins in these plant-based milks, nutrients according to the U.S. Department of Agriculture are measured in grams — more specifically, grams in a portion of 100g, so it’s similar to percentages out of 100%. Most servings are around 300g (about 8 oz), so multiply the results by three to find a typical serving size!

Oat milk

Texture: creamy

Calcium: 0.148 g 

Protein: 0.8 g

Fat: 2.75 g

Fiber: 0.75 g

Vitamins: vitamin B (thiamin, folate)

Minerals: copper, zinc, manganese, magnesium

Oat milk is a popular milk substitute at coffee shops and barista bars, since the creamy, thick texture emulates that of cow’s milk without introducing too much of an aftertaste. Its nutritional profile highlights calcium, fiber and more protein than a typical plant milk (though still less protein than dairy milk contains).  

Coconut milk

Texture: thin

Calcium: 0.188 g

Protein: 0.21 g

Fat: 2.08 g

Fiber: 0 g

Vitamins: vitamins A, B-12 and D2 

Minerals: potassium, magnesium, phosphorus

Coconut milk comes in two forms — the thick, creamy one in a can and the thinner, more liquid-like one in a carton or bottle. The canned version is typically used in cooking and baking, and the thinner liquid is used as a milk substitute in drinking, smoothies and cereals. 

Flax milk

Texture: thin

Calcium: .012 g

Protein: 0.83 g

Fat: 1.25 g

Fiber: 0g

Vitamins: vitamins A and D

Minerals: potassium, iron, magnesium

Flax milk may not have as much protein or calcium as other plant-based milks, but it’s a champion when it comes to omega-3 fatty acids. It’s also a great option for those who have nut or gluten allergies, as the milk is made from seeds rather than grains or nuts. 

Almond milk

Texture: thin 

Calcium: 0.158 g

Protein: 0.66 g

Fat: 1.56 g

Fiber: 0.75 g

Vitamins: vitamins B12, E and D

Minerals: magnesium

Almond milk is a popular addition to smoothies, baked goods and iced drinks, though its watery texture makes it less popular for hot coffee and creamy beverages. 

Almond milk is a great milk alternative for those who are lactose intolerant or vegan, as it's made with no animal products whatsoever. 

Hemp milk

Texture: creamy

Calcium: 0.008 g

Protein: 0.83 g

Fat: 1.88 g

Fiber: 0.8 g

Vitamins: vitamins A, D and B12

Minerals: potassium, iron, zinc, 

You’re not likely to get a lot of protein or calcium from this plant milk, but if you’re looking for a vegan, nut free and gluten free option for your morning bowl of corn flakes, then hemp milk is a good way to go. It’s also a good source of omega-3 fatty acids, which us humans can only get through food, since our bodies can’t make it on our own. 

Cashew milk

Texture: creamy

Calcium: 0.009 g

Protein: 2.2 g 

Fat: 5.29 g

Fiber: 0.4 g

Vitamins: vitamin D and E

Minerals: potassium, phosphorus, magnesium, iron, calcium

Cashew milk, like the nut itself, is packed with plenty of proteins and fats great for our bodies, as well as iron, calcium, vitamins and fiber. 

Homemade versions of cashew milk will have even higher levels of protein and fiber, as much of the nutrients are drained out during the straining process in commercial cashew milk production. 

Soy milk

Texture: thin

Calcium: 0 g

Protein: 3.16 g

Fat: 3.68 g

Fiber: 0.6 g

Vitamins: vitamins B6, A, B12, K and D

Minerals: Zinc, folate, magnesium, iron

With its high levels of amino acids, strong source of protein and a careful balance of fats and carbs, soy milk is the closest you can get to low-fat cow milk without having to pop a Lactaid before consuming it. 

Rice milk

Texture: thin

Calcium: 0.118 g

Protein: 0.28 g

Fat: 0.97 g

Fiber: 0.3 g

Vitamins: vitamin B12

Minerals: phosphorus

Rice milk usually comes fortified, which means that extra vitamins and minerals have been added to the milk to bump up the nutritional value. That being said, different brands that make rice milk will add different additives, so shop around for the nutritional profile you’re wanting from this plant-based milk!

Whatever your reason for searching out plant-based milks and milk substitutes, be aware that not every milk substitute is created equal. Depending on what they’re made out of, they’ll most certainly have plenty of differences in the minerals, vitamins and nutrients available in the beverage. If you find out what nutrients you need, you’re sure to find a milk that can provide it!

Good luck!

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Featured photo courtesy Pixabay/jennyleenaguire