Fortified Soy Milk – The Gold Standard of Plant-Based Options
According to the US Dietary Guidelines for Americans, fortified soy milk is nutritionally equivalent to cow’s milk. This makes it the clear winner among dairy-free alternatives.
At 7 grams per cup, it contains nearly as much protein as cow’s milk, and soy milk naturally contains seven grams of complete plant-based protein. Fortified soy usually has about 300 mg of calcium (20% RDA), plus B12, D, and some other vitamins and minerals. What makes this particularly impressive is that you’re getting all the essential amino acids your body needs.
Children and older adults need specific nutrients from dairy products, such as protein, calcium, vitamin B12, and iodine. This demographic finds soy milk especially beneficial because it closely mimics traditional dairy’s nutritional profile while being easier to digest for those with lactose intolerance.
Pea Milk – The Surprising Protein Powerhouse
Ripple’s Original Plant-Based Milk turns peas into a pourable beverage that is recommended by nutritionists as their go-to recommended non-dairy milk for people with food allergies, free of dairy, nuts, soy, and gluten.
Besides its allergy-friendliness, Ripple stands out for its tip-top protein content with 8 grams per cup, and it provides almost 50% more calcium than cow’s milk per serving. This makes it particularly valuable for individuals who struggle with multiple food sensitivities but still need adequate nutrition. With 7 or 8 grams per cup each, soy milk and pea milk are the highest-protein options out there.
The beauty of pea milk lies in its versatility – you can use it in smoothies, cereals, and even coffee without worrying about allergic reactions that might come from nut-based alternatives.
Oat Milk – The Creamy Environmental Champion
Oat milk has become the darling of coffee shops everywhere, and there’s good reason for its popularity. Oat milk has a creamy texture that makes it perfect for lattes and cappuccinos. Oat milk is great as a regular latte, creating that smooth, barista-quality foam that coffee lovers crave.
For the PBDs examined, the greenhouse gas emissions were diminished by 59–71% per 250 mL, and the water usage for the oat and soya drinks was substantially lower compared to dairy milk. However, for super-creamy, super-popular oat milk, that number is closer to 3 grams of protein per cup, so you might need to get your protein elsewhere.
Not all oat milks are calcium-fortified and oat milk is not suitable for those with celiac disease because it contains gluten. This is something to keep in mind if you have gluten sensitivities.
Hemp Milk – The Omega-Rich Alternative
For those with nut, soy, dairy, and/or legume allergies, Pacific Foods Hemp Plant-Based Original Unsweetened beverage is a creamy option with a delicious, nutty flavor that delivers 3 grams of protein and omega-3 fatty acids.
Hemp milk is made from ground, soaked hemp seeds, which are high in protein and omega-3 and omega-6 fatty acids. According to a 2018 review, hemp milk may help lower cholesterol levels and thyroid hormones. This makes it particularly interesting for people looking to support their cardiovascular health while avoiding dairy.
The nutty flavor profile of hemp milk works wonderfully in smoothies and cereals, though it might take some getting used to if you’re transitioning from conventional milk. Think of it as an investment in your long-term health – those omega fatty acids are doing wonders for your brain and heart.
Flax Milk – The Heart-Healthy Option
One cup typically contains about 50 calories, 2.5g fat, 1g carbohydrate, and 0-1g protein. This is a popular option with vegans as it contains about 60% of the recommended daily intake for vitamin B12, and it’s also high in Omega-3.
The texture of flax milk is similar to skim milk and is a bit creamy, watery, and nutty. The flavor does take time to get used to and it can have a bit of a bitter undertone. However, once you develop a taste for it, you’ll appreciate the substantial nutritional benefits it provides.
Flax milk works in recipes that call for low-fat or skim milk, and also in smoothies, coffee, overnight oats, muffins, pancakes, and baked french toast. The key is finding the right applications where its unique flavor profile actually enhances the overall taste experience.
Almond Milk – The Low-Calorie Favorite
Unsweetened almond milk is low in calories and much lower in carbohydrates than cow’s milk, making it a good choice for a lower-carb diet. That said, it’s low in protein and many other nutrients. Many brands are fortified with calcium and vitamins A and D, but the amounts can vary by brand.
Almond milk is low in calories, making it particularly appealing for people watching their weight. However, milks made from protein-packed almonds have barely any protein at all: Just 1-2 grams per cup, among the lowest on the market.
This doesn’t mean you should avoid almond milk entirely – it’s perfect for certain situations. If you’re making a smoothie packed with protein powder or using it in cereal alongside a protein-rich breakfast, the low protein content becomes less of an issue.
Rice Milk – The Gentle Option for Sensitive Stomachs
Rice milk is one of the most commonly known plant-based milks, and it was one that I relied heavily on when my son was younger and couldn’t consume dairy or soy. This speaks to its reputation as one of the gentlest options available.
Rice milk tends to be naturally sweet and thin in consistency, making it appealing to children who are transitioning away from dairy. It’s also naturally free from most common allergens, though its protein content is quite low. On the lowest end of the protein spectrum you’ll find rice milk – all range from one to two grams in their unfortified states.
What rice milk lacks in protein, it makes up for in digestibility. For people with sensitive digestive systems or multiple food allergies, rice milk often becomes a safe haven that allows them to enjoy cereal, smoothies, and other milk-based foods without discomfort.
Cashew Milk – The Naturally Creamy Choice
While almond milk tends to get all the glory, cashew milk is actually my favorite nut milk. I personally think that it has less of a nutty flavor, which I don’t always want in my milk. I froth this milk with some cinnamon and add it to my coffee, use it in smoothies, and add it to my favorite granola.
Cashew milk has this amazing natural creaminess that comes from the high fat content of cashews themselves. Unlike some other plant milks that can taste watery or require thickening agents, cashew milk achieves its luxurious texture naturally. I love to use it in iced coffees, and the creamiest chia pudding you’ve ever had.
The mild flavor makes it incredibly versatile – it won’t overpower delicate flavors in desserts or compete with your morning coffee. Think of it as the chameleon of plant milks, adapting beautifully to whatever you’re making.
Coconut Milk Beverage – The Tropical Alternative
The coconut milk beverage has water added to it, and flavorings and additives in many cases. This is a thin, drinkable texture without the fatty coconut cream found in the canned variety. Don’t confuse this with the thick canned coconut milk you use for curries.
If you enjoy the taste, coconut milk makes a pretty good base for frozen dessert, soup, cream sauce, or puddings. The subtle coconut flavor adds a tropical twist to smoothies and cereals without being overwhelming.
Coconut milk has higher amounts of saturated fat (from the coconut) and compared to many other non-dairy milks, is lower in calcium and protein. However, for people who enjoy the taste and use it occasionally rather than as their primary milk substitute, it can add variety to their dairy-free routine.
Calcium-Fortified Plant Milks – The Nutritionist’s Priority
Plant milks aren’t naturally rich in calcium, so fortification is needed if a dairy milk nutrition “experience” is desired. Our chart below includes the calcium levels for over 100 brands, along with the type of calcium. This is where nutritionists really focus their attention when making recommendations.
Califia Farms Protein Oat Milk is among the highest in calcium content among fortified plant milks. Silk Ultra Protein (soy-base) and Silk Protein (made with almond, cashew, and pea milk) take the number two and three spots, respectively. These numbers matter because with about 300 milligrams (or 25% of the daily recommended allowance) per serving, dairy milk is definitely calcium-rich.
Effective fortification of plant-based dairy alternatives presents both a challenge and an opportunity to deliver products that are both nutritionally adequate and environmentally friendly. When shopping, always check the label to ensure your chosen plant milk is fortified with the nutrients you need.
