The 11 Best Milk Alternatives According To Dietitians

  references
  
      Harvard T.H. Chan School of Public Health: "Omega-3 Fatty Acids: An Essential Contribution"
    
      American Cancer Society: "Soy and Cancer Risk: Our Expert’s Advice"
    
      Mayo Clinic: "Will eating soy increase my risk of breast cancer?"
    
      U.S. Food and Drug Administration: "Foods Program Guidance Under Development"
    
      FDA: "CFR - Code of Federal Regulations Title 21"
    
      USDA: "Urban Remedy - Cashew Milk"
    
      University of Michigan Health: "Potassium (K) in Blood Test"
    
      American Society of Nutrition: "Going nuts about milk? Here’s what you need to know about plant-based milk alternatives"
    
      Edward-Elmhurst Health: "Choosing the right milk for you"
    
      USDA: "Unsweetened Rice Milk"
    
      USDA: "Soy Milk"
    
      Táche Unsweetened Original Blend:
    
      USDA: "Skim Milk"
    
      National Institutes of Health: "Omega-3 Fatty Acids"
    




Take a look at some recommended milk masqueraders, and see which one is right for your needs.

Image Credit: LIVESTRONG.com Creative

Milk Alternative Basics
Soy Milk
Almond Milk
Cashew Milk
Coconut Milk
Hemp Milk
Oat Milk
Rice Milk
Flax Milk
Banana Milk
Macadamia Milk
Pistachio Milk

“Milk” is a substance that comes from an animal — not a nut, fruit or any other plant-based food, per the FDA definition. This means you may see “almond beverage” or “coconut beverage” on milk alternative labels.

Do ‘Lactose-Free’ and ‘Dairy-Free’ Mean the Same Thing?

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If you're looking for a vegan milk that's the most nutritionally similar to cow's milk, soy milk is your go-to.

Image Credit: Edensoy

Saturated Fat: 0.5 g
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Almond milk is a low-calorie milk alternative with a slightly nutty flavor. Image Credit: Daily Harvest

Image Credit: Daily Harvest

Saturated Fat: 0.2 g
Due to its creamy texture, this milk is a great addition to sauces. Image Credit: Forager

Image Credit: Forager

Saturated Fat: 6 g

Forager Project Organic Unsweetened Plain Cashewmilk ($5.99, Freshdirect.com) This organic unsweetened cashew milk offers a creamy texture and delicious taste. It contains a few added ingredients: coconut cream, tapioca starch and gluten-free oats.

This organic unsweetened cashew milk offers a creamy texture and delicious taste. It contains a few added ingredients: coconut cream, tapioca starch and gluten-free oats.

Watch for added sugar when looking for coconut milk options.

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Saturated Fat: 2.5 g
Hemp milk is a complete protein, making it a great choice for vegans. Image Credit: Elmhurst

Image Credit: Elmhurst

Saturated Fat: 1 g

Shapiro describes this beverage as being “delicious and as clean as you can make it unless making your own.” The ingredients are “far and above” ones from other brands, she says. “They stay clear from carrageenan and other gums and emulsifiers, which helps it stand in its own category.”

Oat milk makes for a great coffee add-in.

Image Credit: Elmhurst

Saturated Fat: 0 g

Elmhurst is also Shapiro’s preferred brand when it comes to oat milk. “It doesn’t contain any gums or oils like many traditional oat milks, and doesn’t add any sugars,” she says.

The biggest reason to seek out rice milk is an allergy to ingredients used in other milks (both dairy milk and dairy-free alternatives).

Image Credit: Organic Rice Dream

This organic beverage has a short list of ingredients and tastes good.

This non-dairy milk alternative is a great way to get more omega-3 fatty acids.

Image Credit: Good Karma

Manaker recommends Good Karma flax milk for its high amount of protein (8 grams per cup).

Add this to smoothies that have bananas in them to boost the flavor.

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Try this richly textured option when you're making dairy-free ice cream.

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This frothy option makes a great addition to coffee beverages, such as lattes.

Image Credit: Three Trees

Three Trees Pistachio Nut Milk ($6.99, select Whole Foods stores) This is Shapiro’s favorite brand because it’s free from additives and gums. “The flavor is naturally sweet and it contains antioxidants.” Note that this variety of pistachio milk has almonds in it as well. The nutritional profile is different from the Tache brand, mentioned above: Three Trees pistachio milk has more protein, but more calories and fat as well.

This is Shapiro’s favorite brand because it’s free from additives and gums. “The flavor is naturally sweet and it contains antioxidants.” Note that this variety of pistachio milk has almonds in it as well.

The nutritional profile is different from the Tache brand, mentioned above: Three Trees pistachio milk has more protein, but more calories and fat as well.

      Harvard T.H. Chan School of Public Health: "Omega-3 Fatty Acids: An Essential Contribution"
    
      American Cancer Society: "Soy and Cancer Risk: Our Expert’s Advice"
    
      Mayo Clinic: "Will eating soy increase my risk of breast cancer?"
    
      U.S. Food and Drug Administration: "Foods Program Guidance Under Development"
    
      FDA: "CFR - Code of Federal Regulations Title 21"
    
      USDA: "Urban Remedy - Cashew Milk"
    
      University of Michigan Health: "Potassium (K) in Blood Test"
    
      American Society of Nutrition: "Going nuts about milk? Here’s what you need to know about plant-based milk alternatives"
    
      Edward-Elmhurst Health: "Choosing the right milk for you"
    
      USDA: "Unsweetened Rice Milk"
    
      USDA: "Soy Milk"
    
      Táche Unsweetened Original Blend:
    
      USDA: "Skim Milk"
    
      National Institutes of Health: "Omega-3 Fatty Acids"