10 Dairy Milk Alternatives To Try

By Kate Boland on March 4 2020 in Society

Cashew milk has a creamy taste.
Cashew milk has a creamy taste.
  • Coconuts aren’t nuts. They are one of the world’s largest seeds.
  • Humans have been cultivating pea plants for over 6,000 years.
  • Hemp is a strain of the Cannabis sativa plant, which also produces marijuana.

Mention the word dairy and cow milk is often the first thing that comes to mind. In fact, all milk that comes from mammals - including goats, camels, and sheep - as well as the products made from them such as yogurt and cheese, are dairy products. Although a staple in many households, due to intolerances, food allergies, restrictions, or personal preference many people opt for an alternative. A cup of whole milk contains roughly 149 calories, 12 grams each of carbohydrate and sugar, 8 grams each of protein and total fat, and 5 grams of saturated fat. Read on to learn more about 10 popular dairy milk substitutions to try.

10. Quinoa

Another good choice for those with nut and soy allergies, quinoa milk has about the same amount of carbs as dairy at 12g, but only 1g of fat, 2g of protein, and 70 calories.

9. Hemp

At 3g of protein, 5g of fat, less than 1g of carbohydrate and 60 calories per cup, hemp milk is a good choice for vegans and vegetarians. Plus it has the benefits of omega-3 and omega-6 fatty acids.

8. Coconut

The 50 calories in a cup of coconut milk derive mostly from its 2g of carbohydrates and 5g of fat, nearly all of which is saturated. Coconut is not actually a nut, it’s a seed, making it a good choice for those with nut or soy allergies.

7. Oat

This vegan choice contains 4g of fibre along with its 120 calories, 2g of protein, and 20g of carbohydrates per cup. It is a trendy choice for specialty coffees like cappuccinos and lattes.

6. Pea

Peas have been cultivated since about 4800 BC, but pea milk is new to the market. Creamy as soy milk and with no nutty taste, pea milk packs a protein punch with 8-10g per cup. Its carbohydrate count is so low most brands can be sold as 0g along with 4.5g of fats and about 70 calories.

5. Flax

Made with pea protein, making these two alternatives very similar in nutritional composition, flax milk has the additional boost of alpha-linolenic acid which is linked to reducing risk of heart disease.

4. Rice

Of all the alternatives, rice is the least likely to cause allergic reactions, making it a popular choice for those with nut, milk, or soy allergies. It packs 120 calories, 2g of fat and 22g of carbohydrate per cup, but only 1g of protein.

3. Almond

Completely vegan and lactose-free, almond milk has a low 30-60 calories per cup. Almond nuts are high in protein, but a cup of the milk has only 1g of protein. Fats and carbohydrates are also about 1g, with no saturated fat. 

2. Cashew

With a nutritional composition nearly identical to almond milk, the biggest difference between these two is the texture and flavor. Cashew milk is creamier and nuttier.

1. Soy

The number one alternative, soy beverages are nutritionally similar to dairy with about the same amount of protein but half the calories, carbohydrates, and fats. Soy also contains very little saturated fat.

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