Best Plant-Based Milks for Health & Taste: The 11 Healthiest Dairy-Free Milk Alternatives

Why Choose Plant-Based Milk Alternatives?

Plant-based milk alternatives have exploded in popularity in recent years, appealing to vegans, those with lactose intolerance, and eco-conscious consumers alike. Sales of nondairy milk have seen fast growth, and even half of dairy consumers also purchase plant-based beverages (Chicago Health Online). These dairy-free “milks” – made from nuts, seeds, legumes, or grains – offer several advantages:

• Lactose & Dairy Free: Ideal for the ~65% of people who have reduced ability to digest lactose (milk sugar) in adulthood (Chicago Health Online). No bloating or discomfort from lactose.
• Allergen-Friendly Options: For those allergic to cow’s milk protein, or following a gluten-free diet (all the options below are gluten-free – just ensure oat milk is made from certified gluten-free oats if you have celiac).
• Lower in Saturated Fat: Most plant milks contain little or no saturated fat or cholesterol (Mayo Clinic), instead providing healthier fats. (Exceptions like coconut milk are higher in saturated fat – more on that later.)
• Fortified with Nutrients: Many are fortified with calcium, vitamin D, B12, and other nutrients to rival cow’s milk (Healthline). This helps vegans meet their calcium and vitamin needs.
• Environmental Sustainability: Producing plant-based milks generally uses far fewer resources. For example, cow’s milk produces around 3× more greenhouse gas emissions than plant milks (Our World in Data). Plant milks also tend to require less land and water, though environmental impact varies by crop (almond farming, for instance, can be water-intensive (Healthline).

Of course, not all plant-based milks are nutritionally equal. Some are rich in protein and vitamins, while others are more like a low-calorie beverage with minimal protein. Added sugars can also be a concern – it’s best to choose unsweetened versions to avoid extra sugar. Below, we’ll compare the top dairy-free milk alternatives, from almond and soy to pea and quinoa milk. We’ll look at their nutrition per cup, health benefits, potential drawbacks, and how to choose the best one for your needs. Let’s dive in!

Nutritional Comparison of Popular Plant-Based Milks

To kick things off, here is a comparison table of the key nutrients in one cup (8 oz) of popular unsweetened plant-based milks. This can help you see at a glance how they stack up in terms of calories, protein, fat, sugar, calcium, and vitamin D. Keep in mind many brands fortify their products, so calcium and vitamin D values often reflect added nutrients rather than what’s naturally present.

*Quinoa milk’s sugar content varies. Plain unsweetened quinoa milk has minimal natural sugars, but sweetened varieties (like vanilla flavor) can have ~10 g sugar per cup (BHG).
**Many plant milks including quinoa milk are fortified to provide around 300 mg calcium and 2–3 mcg vitamin D per cup, similar to cow’s milk (Healthline).

Sources: Nutrient data compiled from USDA and product labels; values are for unsweetened, fortified versions when available. (Real Good Eats) (Real Good Eats)

As you can see, soy milk and pea protein milk stand out for their high protein (comparable to dairy milk’s ~8 g protein per cup). Almond, cashew, coconut, and rice milks are very low in protein. Calories range from as low as 25 (cashew) up to ~80–90 (pea, soy). Many options have 0 g sugar when unsweetened, though grain-based milks like oat or rice contain more carbohydrates overall (oat milk has around 16 g carbs, even if 0 g is sugar). Most brands fortify their milks with calcium (often ~300 mg, about 25–30% of Daily Value) and vitamin D (usually 2–3 mcg, ~10–15% DV) to help consumers meet their needs (Healthline). Always check labels, as fortification and nutrient content can vary by brand.

Now, let’s examine each plant-based milk in detail – their health benefits, any drawbacks, and tips for using them in your diet.

1. Almond Milk

Almond milk is one of the most popular plant-based milks, beloved for its mild nutty taste and low-calorie count. It’s made by blending almonds with water and straining out the solids. Many commercial almond milks also add thickeners (like gums) for a creamier texture (Healthline).

Nutrition & Benefits: Unsweetened almond milk is very low in calories and carbs – about 30–40 calories and 1 gram of carb per cup. It has almost no sugar (unless you buy a sweetened/flavored kind) and around 2.5–3 grams of fat from heart-healthy almonds. It’s naturally free of lactose, cholesterol, and saturated fat, making it a light choice for those watching their weight or heart health. Most almond milks are fortified to be a good source of calcium and vitamin D, often providing 20–50% of the daily value for each. Almonds are also rich in vitamin E, and some of that antioxidant may carry over to the milk.

Drawbacks: The big downside is protein – despite almonds being protein-rich, almond milk usually has only about 1 gram of protein per cup. This is much lower than cow’s milk (8 g) or soy milk. Almond milk is “not a good source of protein”, so it shouldn’t be relied on as a primary protein source. It’s also not naturally high in calcium, though fortification fixes that. Another consideration is that some brands use additives like carrageenan as a thickener, which may cause digestive issues in sensitive people (check the label if you’re avoiding carrageenan). And of course, tree nut allergy sufferers should avoid almond milk altogether.

Sustainability note: Almond milk’s popularity has raised some environmental concerns. Almond farming requires a lot of water and has impacts on honeybee populations. If sustainability is a top priority for you, you might compare the footprint of almond milk versus, say, oat or pea milk.

Usage: Almond milk’s light taste and texture make it versatile. It’s great on cereal, in smoothies, and for baking (it works as a 1:1 substitute for dairy milk in most gluten-free baking recipes – try it in our Gluten-Free Almond Pancakes!). However, because it’s so low in protein and fat, it may not foam well for lattes and can separate in very hot coffee. Barista-formula almond milk (with added emulsifiers) can handle heating better. Overall, almond milk is an excellent everyday choice if you want a low-calorie, low-carb milk alternative with a mild flavor – just be sure you’re getting protein from other foods in your diet.

2. Soy Milk

Soy milk is the original plant-based milk alternative and nutritionally one of the closest to cow’s milk. It’s made by soaking soybeans, grinding them with water, and filtering the mixture. Unsweetened soy milk is often recommended by dietitians as one of the healthiest dairy alternatives because it’s naturally protein-rich and often fortified heavily.

Nutrition & Benefits: A cup of plain unsweetened soy milk has around 80–90 calories, 7–8 grams of protein, 4 grams of fat, and just 1–2 grams of carbs. Nutritionally, that protein content puts soy milk in the same ballpark as skim or 1% cow’s milk (which has ~8–9 g protein). Soy milk “contains as much protein as cow’s milk, yet is lower in calories” (especially compared to whole milk). The type of fat in soy is mostly unsaturated (no saturated fat), and soy contains beneficial compounds called isoflavones.

Because most soy milk is fortified, you’ll also get calcium, vitamin D, and often vitamin B12 added. One cup can provide about 30% of your calcium DV and 50% of your B12 DV if fortified. Additionally, soy may offer heart and metabolic benefits. Research has shown that consuming soy protein can help reduce LDL (“bad”) cholesterol levels, potentially benefiting heart health. There have also been studies linking soy intake to brain health. And despite old myths, soy foods do not appear to increase cancer risk – on the contrary, a 2024 systematic review found soy milk consumption was associated with a decreased risk of cancer. This is reassuring for those who may have heard conflicting information about soy’s phytoestrogens.

Drawbacks: Soy is a common allergen, so soy milk won’t be suitable for people with soy allergies. It’s also not appropriate for those with certain genetic conditions like soy protein intolerance (though that’s rare). Another consideration is that much of the soy in the U.S. is genetically modified – if that concerns you, you can opt for organic soy milk, which by law is non-GMO. Nutrient-wise, soybeans naturally contain phytates that can inhibit calcium absorption, but this effect is relatively small; overall, fortified soy milk is still considered a good calcium source, though some studies note you may not absorb quite as much calcium from soy milk as from cow’s milk (Mayo Clinic). Finally, some people find soy milk has a “beanier” taste compared to other milks. Brands vary – some are very neutral and creamy, while others have a pronounced soy flavor. Chilling and stirring it well can help improve the taste if it’s not to your liking at first.

Usage: Soy milk’s protein and creaminess make it one of the best substitutes for cooking and baking. It thickens well in recipes (great for vegan custards or cream sauces on gluten-free pasta) and foams decently for coffee drinks. Plain, unsweetened soy is usually best for savory dishes (you can even use it to mash potatoes or make soup). If you want something closer to whole milk, look for “soy milk beverage” with added oils for creaminess. Overall, for a high-protein, all-purpose milk alternative, soy is hard to beat.

3. Oat Milk

Oat milk has quickly become a star among plant-based milks, especially in coffee shops. This grain-based milk is made by soaking oats (often rolled oats) in water, blending, and straining. Some enzymes may be added in processing to break down oat starches and naturally sweeten the milk. The result is a creamy, beige milk with a mild oatmeal-like flavor.

Nutrition & Benefits: Oat milk is moderate in calories – about 120 calories per cup, with 3 grams of protein, 5 grams of fat, and 16 grams of carbohydrates in a typical fortified oat milk. Unsweetened varieties have 0 g added sugar, though they still contain ~7–8 g of natural sugars from the oats (making it taste a bit sweet even with no sugar added). Oat milk often provides 2 grams of fiber per cup, since oats are a whole grain. This is unique – most other milks have zero fiber. That soluble fiber (beta-glucan) can help slow digestion and lower LDL cholesterol levels when consumed regularly. In fact, oats are famous for heart health, and some of that benefit carries into oat milk: studies show oat beta-glucans can reduce cholesterol and improve gut health by acting as a prebiotic fiber (Healthline). Oat milk is also usually fortified; one cup can give you ~25% DV for calcium and 50% DV for vitamin B12 and riboflavin. It’s naturally free of lactose, dairy, soy, and nuts, so it’s a safe choice for most with food allergies (just watch for gluten if you’re sensitive).

Drawbacks: The main downside of oat milk is the lower protein (only 2–3 g vs 8 g in soy or dairy). It’s better than almond in that regard (oat has slightly more protein than most nut milks, but it’s still not high-protein. Also, oat milk is relatively high in carbs and calories compared to almond or cashew milk. If you’re on a low-carb or keto diet, oat milk might not fit your macros – those 16 g carbs can be significant. For most people, the carbs are fine (especially since some are fiber), but diabetics should note oat milk can raise blood sugar more than almond/soy due to the higher carbohydrate content. Another consideration: if you have celiac disease or gluten sensitivity, ensure you buy certified gluten-free oat milk. Oats themselves are gluten-free but are often cross-contaminated with wheat in processing (HerbaZest). Several brands (like Oatly) use gluten-free oats, but always check the label if this is crucial for you.

Usage: Oat milk shines in coffee and latte art – baristas love it because it heats and foams well, creating a nice creamy froth. It also has a naturally sweet, malty taste that complements tea and coffee drinks (try our oat milk matcha latte in the recipe archives!). In baking, oat milk’s thicker texture makes for moist muffins and cakes; it can usually replace dairy milk 1:1. Note that because it has some natural sugars, it will brown baked goods slightly faster. Oat milk is also a good choice for savory cooking – use it in gluten-free cream soups or casseroles for a creamy result. If you find your oat milk is slimy (occasionally homemade oat milk can be), try different brands or make it with cold water and avoid over-blending. Overall, oat milk is a great all-purpose option with a creamy mouthfeel and bonus fiber that’s good for your heart.

4. Coconut Milk (Milk Beverage)

Coconut milk stands apart from other plant milks with its rich tropical flavor. Note that there are two forms: the canned coconut milk used in cooking (very thick, high-fat, often used in curries and desserts) and the coconut milk beverage sold in cartons next to other dairy alternatives. Here we’re talking about the latter – the drinkable coconut milk that’s basically diluted coconut cream.

Nutrition & Benefits: Unsweetened coconut milk beverage has about 45–50 calories per cup, 4–5 grams of fat, and 0 grams of protein. It’s extremely low in carbs (1–2 g) and naturally free of sugar if unsweetened. The fat in coconut milk is mostly saturated fat, particularly lauric acid, which is a medium-chain triglyceride (MCT). MCT fats may have some health benefits – they are metabolized differently than long-chain fats and have been linked to modest improvements in HDL (“good”) cholesterol. In fact, some studies show coconut’s MCTs can raise HDL levels, potentially supporting heart health (Healthline) (though coconut fat can also raise LDL, so it’s a mixed bag). Coconut milk is often fortified, providing about 30% DV calcium and 15% DV vitamin D in a cup, plus some vitamin B12. It’s also naturally rich in manganese and copper (trace minerals). Importantly, coconut is not a botanical nut – it’s classified as a fruit, so most people with tree nut allergies can safely consume coconut milk (always confirm with your doctor if you have severe allergies, but generally coconut is well-tolerated).

Drawbacks: The obvious drawback is zero protein – coconut milk doesn’t provide any significant protein, so it won’t help with satiety or muscle maintenance. The other concern is the high saturated fat content. Around 4–5 grams saturated fat per cup is 20–25% of the recommended daily limit, and if you drink multiple cups or use it in everything, it could add up. Dietitians often advise moderation with coconut milk for this reason, especially if you have high cholesterol. Compared to other plant milks (which mostly have unsaturated fats), coconut is an outlier in fat type. That said, its impact on heart health is still being studied – it may raise LDL but also HDL, and the net effect can depend on your overall diet. Another minor con: strong coconut flavor. If you love coconut, great – but if not, the taste can be overpowering in some uses.

Usage: Coconut milk beverage has a thinner, watery texture (unless it’s a special barista blend). It’s delicious in smoothies (adds creaminess and tropical flavor), and you can drink it straight or use it on cereal. Many people enjoy coconut milk in coffee or tea, but be aware it doesn’t foam much and can sometimes separate when heated. In cooking, coconut milk beverages won’t be as rich as canned coconut milk, but you can still use it in a pinch for curries or soups (just expect a thinner result). One idea: use coconut milk in rice pudding or chia pudding for a lovely flavor. If you need creamier coconut milk for a dessert, you might combine the carton milk with a little canned coconut cream. Overall, coconut milk is a nice low-carb dairy alternative and adds variety, but you’ll likely want to rotate it with other milks to get a broader nutrient profile (and more protein).

5. Rice Milk

Rice milk is one of the oldest dairy-free milks on the market, and it’s a go-to for people with multiple food allergies. It’s made from milled rice (typically brown rice) blended with water; the natural starches make the liquid white and slightly sweet. Rice milk is the thinnest in texture and has a very mild taste.

Nutrition & Benefits: Rice milk is fairly high in carbohydrates and calories compared to other plant milks. One cup of unsweetened rice milk provides roughly 120 calories, 22 g of carbs, 2 g of fat, and <1 g of protein. Essentially, it’s a high-carb, low-protein beverage. The carbs in rice milk come from the rice itself; even with no sugar added, rice milk tends to have about 10+ grams of natural sugars (from the rice starch breaking down) – this gives it a naturally sweet taste without added sweeteners. Rice milk is often fortified, so you might get ~20–30% DV calcium and vitamin D per cup, similar to other alt milks.

The big advantage of rice milk is that it’s the least allergenic of all the milks. It contains no soy, no nuts, no gluten, no dairy – making it a safe choice for people who can’t tolerate any of those. It’s also easy to digest (aside from the carbs) and has a naturally sweet, pleasant taste that many kids like. For someone with severe allergies to nuts and legumes, rice milk can be a real lifesaver as a milk alternative.

Drawbacks: Rice milk’s nutrition profile is not stellar beyond calories. It has very little protein (<1 g) and minimal fat, so it won’t keep you full or help build muscle. It is essentially all carbs, which means high glycemic index – it can spike blood sugar relatively quickly. For that reason, rice milk is “the least desirable choice for people with diabetes”, and generally if you’re watching your sugars or trying to lose weight, you’ll want to consume rice milk in moderation. Another important concern is arsenic: rice can contain traces of inorganic arsenic from soil and water. Over time, consuming a lot of rice products could pose health risks. The FDA recommends not relying solely on rice/rice milk for infants and children, and to include a variety of grains in the diet to minimize arsenic exposure. While an occasional glass is fine, you probably don’t want rice milk as your exclusive daily drink, especially for young kids.

Usage: Rice milk’s thin consistency makes it similar to skim milk. It works well in cereal, light smoothies, and iced coffee or tea (it mixes in easily). Because it’s naturally sweet, it’s excellent in desserts – for example, use rice milk in a gluten-free rice pudding or to make dairy-free ice cream. It doesn’t provide creaminess, so it’s not great as a thickener. Avoid recipes that need protein structure (like custards or puddings that set) because rice milk’s lack of protein means it won’t thicken like cow’s or soy milk would. One tip: due to its sweetness, you might reduce added sugar in some recipes when using rice milk. All in all, rice milk is a gentle option for those with allergies, but be mindful of its high natural sugar and low protein.

6. Cashew Milk

Cashew milk is another nut-based milk that’s quite similar to almond milk in many respects. It’s made by soaking cashews, blending with water, and straining (though some brands don’t strain it fully, yielding a creamier texture since cashews blend very smoothly). Cashew milk has a subtly sweet, nutty flavor and a creamy mouthfeel, often a bit creamier than almond milk.

Nutrition & Benefits: Cashew milk is usually very low in calories – unsweetened cashew milk might have just 25–40 calories per cup, ~2–3 g fat, 1–2 g carb, and 1 g protein. Like almond milk, it’s often fortified with calcium, vitamin D, and B12, so a cup typically provides ~30% DV of calcium and 10–25% DV of vitamin D and B12 (depending on the brand, similar to almond milk fortification) (Real Good Eats). Cashews are a good source of nutrients like magnesium and iron, but the milk will contain only small amounts of those unless the brand adds them. The main benefits are the low calorie and carb content – cashew milk can be even lower in calories than almond milk (Silk unsweetened cashew, for example, has only 25 kcal) (BHG). It’s also dairy-free, lactose-free, and has no saturated fat to speak of (unless added in flavorings). Cashew milk tends to be creamier in texture than almond, which many people enjoy, especially in coffee or recipes.

Drawbacks: Cashew milk shares the same drawbacks as almond milk – very low protein (around 1 gram) and it’s a tree nut allergen. If you need protein, you’ll have to get it elsewhere or find a cashew milk with added pea protein. Some brands do make higher-protein nut milk blends, but standard cashew milk won’t contribute much to daily protein. It’s also not naturally nutrient-rich (cashews themselves have some vitamins and minerals, but not much ends up in the filtered milk). Thus, the nutritional value depends largely on fortification. One more minor point: cashew milk can be a bit pricier than almond or soy, given cashews are an expensive nut.

Usage: Thanks to its creaminess, cashew milk is wonderful in coffee, lattes, and smoothies – it froths reasonably well and adds a rich texture to drinks. It has a mild taste that won’t overpower recipes. Cashew milk works in savory cooking too; you can use it to make creamy sauces (like a dairy-free Alfredo for your gluten-free pasta) or soups. It might actually be preferable to almond milk in cooking because it’s less likely to be grainy (cashews blend very smoothly). In baking, it can substitute for dairy milk similar to almond milk – great for pancakes, muffins, etc. You can even make it at home easily since cashews soften nicely (and homemade versions don’t require straining if you have a good blender). Bottom line: cashew milk is a good choice if you want ultra-low calories but a creamier consistency than almond milk (BHG). Just remember it’s not a protein source, and avoid it if you have nut allergies.

7. Hemp Milk

Hemp milk is made from hemp seeds (which come from the Cannabis sativa plant, but without the psychoactive components – you won’t get “high” from hemp seeds or milk!). Shelled hemp seeds are blended with water to create a slightly off-white milk with a nutty, earthy flavor. Hemp milk is gaining popularity for its unique nutrient profile.

Nutrition & Benefits: One cup of unsweetened hemp milk has about 60 calories, 3 grams of protein, 4.5–5 grams of fat, and 0–1 gram of carbs. That 3 g protein is modest, but higher than almond/cashew and on par with oat. The fats in hemp milk are mostly polyunsaturated fats, including the omega-3 and omega-6 fatty acids that hemp seeds are famous for. In fact, hemp milk provides a nice dose of ALA omega-3, which is good for heart health and immunity. Some sources suggest hemp’s particular balance of omega-6 to omega-3 (around 3:1) is ideal for health. Hemp milk also naturally contains some minerals like magnesium, phosphorus, iron, and zinc. If fortified, it may have added calcium and vitamin D – however, many hemp milks are not heavily fortified, so check your brand. For example, one brand might have 300 mg calcium added, while another more “natural” hemp milk might only have the calcium from the seeds (~20–30 mg). One cup of hemp milk can also give about 20% of your daily iron needs (especially if the brand doesn’t strain out all the seed solids), which is a nice perk for milk.

A big pro is that hemp milk is free of common allergens – no soy, no nuts, no gluten, no dairy. It’s a great option for someone who needs a nut-free milk but wants some protein and creaminess. Hemp seeds are also a complete protein (they contain all essential amino acids), so the protein you do get from hemp milk is high-quality (though again, only 2–3 g of it).

Drawbacks: The taste of hemp milk can be polarizing. It’s often described as nutty or slightly bitter and “earthy.” If you’re used to sweeter milks like oats or almonds, hemp might taste a little plant-like. Some brands mitigate this with vanilla flavor or sweeteners. Texture-wise, hemp milk can be slightly chalky or have sediment if not well blended. Another drawback is availability and cost: hemp milk isn’t as ubiquitous as almond or soy, and it can be pricier. Nutritionally, while it has some protein, it’s still far behind dairy/soy/pea in that regard. And if your brand isn’t fortified, you might not get much calcium or vitamin D from hemp milk. Finally, there’s occasionally a tiny amount of THC (the compound in cannabis) in hemp seeds, but it’s extremely low and not a concern for any psychoactive effect or drug testing – just mentioning to dispel any worries.

Usage: If you enjoy the taste, hemp milk can be used much like almond milk. It’s good in cereal, smoothies, and baked goods. Because of its omega-3 content, you might notice it doesn’t heat to very high temperatures well (polyunsaturated fats can separate) – so in coffee, it might separate a bit, unless it’s a formulated barista hemp milk. Give it a good shake before pouring. Many people like hemp milk in oatmeal or porridge, where the slight nuttiness complements grains (plus you boost the protein/fat of your breakfast). You can also blend hemp milk with fruit to make creamy no-dairy shakes. If you haven’t tried hemp milk before, maybe start with a small quantity or a flavored one to get used to it. It’s a healthy choice, providing those beneficial omega-3 fats and a little protein – a nice middle ground between the ultra-light nut milks and the protein-heavy soy/pea options.

8. Flax Milk

Flax milk is a newer player made from flaxseeds (typically cold-pressed flax oil or ground flaxseed mixed with water). Flaxseeds are renowned as a superfood, packed with omega-3 fatty acids (ALA) and fiber. Flax milk offers a way to get some of those benefits in a drinkable form. Many commercial flax milks also incorporate pea protein to improve the nutrition.

Nutrition & Benefits: Basic unsweetened flax milk (with no added protein) has about 25 to 50 calories per cup, 2–3 g of fat, 0–1 g of carb, and 0–1 g of protein. However, many products are marketed as “flax + protein,” containing added pea protein. For example, one popular flax milk provides 50–70 calories and 3–5 g protein per cup by adding pea protein isolate. For simplicity, let’s say flax milk often ends up around 50–70 calories, 2–3 g protein, 2–3 g fat. The big highlight is the omega-3 content: one cup can contain around 1200 mg of ALA omega-3 fats (Good Karma Foods) (Parade). That’s as much omega-3 as about 1/4 cup of walnuts or 1 tablespoon of flaxseed. Omega-3 (ALA) has anti-inflammatory benefits and is linked to heart health (it may help reduce heart disease risk). Flax milk is also naturally cholesterol-free and very low in saturated fat (Parade). If fortified, it can provide calcium and vitamins A, D, and B12 – some brands add these, some don’t. Flaxseed itself contains lignans (antioxidant compounds) and fiber, but the milk may or may not retain much fiber (some have a little fiber if ground flax is used; others, made from oil, have zero fiber).

Another benefit: flax milk is allergen-friendly – it contains no nuts, no soy, no gluten, no dairy. This makes it a safe alternative for many with allergies. It’s also typically gum-free and simpler in ingredients (some have just water, flax, protein, salt).

Drawbacks: If you get an unsupplemented flax milk, the protein is extremely low (practically none). The solution is buying the versions with added pea protein if you want a more balanced milk. Also, flax milk tends to separate – the homemade kind especially will settle (you’ll see sediment at the bottom). Always shake flax milk well; even then it can be a bit watery compared to almond or soy. The taste of plain flax milk is often described as plain and slightly nutty, sometimes a bit “planty.” It’s usually not sweet (unless sweetener is added), so some people only like it in flavored form (like vanilla flax milk). Cost can be a bit high, as flax milk is not as mass-produced as almond. And if it’s not fortified, you’ll miss out on calcium/vitamin D.

Usage: Flax milk works wherever you use almond milk. Because it’s thin, it’s best in cold uses or light cooking. Try it in smoothies for an omega-3 boost – it blends right in and you won’t taste it much especially if you have fruit or peanut butter in the smoothie. It’s also good with cereal or granola. In coffee, flax milk can curdle if it’s a strong hot coffee (similar to how almond milk sometimes curdles). If you warm the flax milk first or use it in iced coffee, it’s usually fine. In baking, flax milk can substitute for dairy milk in pancakes, quick breads, etc., but because it’s thin, recipes might turn out slightly less rich (not usually a big issue). One creative use: make chia pudding with half flax milk and half coconut milk – you get the thickness from coconut and omega-3 from flax. Given flax milk’s nutrient profile, it’s a great choice for those seeking more omega-3 fatty acids in their diet, especially if they can’t have fish or walnuts. Just remember to shake it and consider the protein-fortified version if you want more nutrition out of it.

9. Pea Protein Milk (Pea Milk)

Pea milk is a relative newcomer that has quickly gained a foothold thanks to its impressive protein content. It’s made from yellow split peas or pea protein isolate, blended with water. Don’t worry – it’s not green and doesn’t taste like peas! Most pea milks (like the popular Ripple brand) are white/cream-colored and have a neutral, lightly sweet taste.

Nutrition & Benefits: Pea protein milk is one of the highest-protein plant milks, often providing 8 grams of protein per cup, similar to soy and dairy. An unsweetened pea milk typically has about 70–80 calories, 4–5 g fat, 0–2 g carbs (depending on unsweetened vs original), and 8 g protein. The fat usually comes from added sunflower or algal oil to improve texture and nutrition. In fact, some pea milks include algal oil, which adds DHA omega-3 – a long-chain omega-3 important for heart and brain health. This means certain pea milks give you not just ALA (like flax/hemp) but actual DHA, which is a great bonus for those who don’t eat fish. For example, Ripple milk has 32 mg DHA per serving. Pea milk is also typically fortified to the gills: manufacturers often add 45% DV calcium (pea milk can have more calcium than cow’s milk at ~440 mg per cup) (Real Good Eats), 100% DV B12, 30% DV iron, vitamin D, etc. This makes pea milk a nutritional powerhouse – high protein, high calcium, often high B12 and iron, and moderate fat mostly from healthy sources. It’s also allergen-friendly (soy-free, nut-free, gluten-free), appealing to a broad audience.

Health-wise, pea protein is a high-quality protein that contains a good range of essential amino acids (though not as complete as soy, it’s still very good and often enriched to be complete). Studies on pea protein (like powders) show it can help with muscle maintenance similar to whey protein. So, pea milk could be beneficial for those looking to support muscle or who have higher protein needs (e.g., athletes, older adults). It’s also a more eco-friendly high-protein option – peas have a lower carbon and water footprint than almond or dairy.

Drawbacks: The main con might be the taste/texture price. Pea milk is formulated to be pretty neutral, but some people detect a slight pea or legume aftertaste, or a chalkiness from the added calcium and protein. Many find it very similar to dairy milk in taste, but your mileage may vary. If you try one brand and don’t love it, another brand or flavor might be better. Some pea milks have added sugar in the original version (Ripple original has a few grams of cane sugar to mimic dairy’s natural sweetness), so if you want zero carbs, choose the unsweetened version. Also, price: pea milks tend to be a bit more expensive than almond or soy, due to the extra processing and added nutrients. Availability is improving, but they may not be in every grocery store yet. One other consideration: while pea milk is nut-free, always double-check labels if you have multiple allergies – some brands could be processed in facilities with nuts or contain other protein blends.

Usage: Pea milk is quite versatile. It’s creamy and rich, so it works well in coffee and tea, and it froths decently for lattes (some barista-style pea milks exist too). It’s excellent in smoothies or protein shakes – you’re effectively adding 8 g protein just from the “milk,” boosting the overall protein content. You can bake and cook with pea milk as well; it can substitute for dairy milk measure-for-measure. Thanks to its neutral taste, it won’t impart a strong flavor. Use it in pancake batter, creamy soups, mashed potatoes, or anywhere you want a hearty milk substitute. Many parents like unsweetened pea milk for kids as a dairy alternative because of its nutrition – it can be a good option for children who can’t have cow’s milk (just consult your pediatrician to ensure it meets the child’s needs). In summary, pea protein milk is one of the most nutritious plant milks, packing protein and often extra nutrients to rival or exceed cow’s milk (Chicago Health Online). It’s a great choice if you want the closest thing to dairy’s nutrition without actually drinking dairy.

10. Macadamia Milk

Macadamia milk is a luxurious nut milk known for its creamy texture and subtle, buttery flavor. Made from macadamia nuts (which are high-fat, rich nuts), this milk is often touted for its taste. A popular brand, Milkadamia, helped put macadamia milk on the map.

Nutrition & Benefits: Unsweetened macadamia milk has about 40–50 calories per cup, 4–5 g fat, 1 g carb, and 1 g protein. It’s very low in carbs and naturally contains no sugar (unless you buy a sweetened flavor). The fat content is similar to almond/cashew milk, but note that macadamia nuts are especially high in monounsaturated fats – the kind considered heart-healthy (same type of fat as in olive oil). So the fat in macadamia milk is largely monounsaturated, which can be a heart-healthy inclusion in your diet (monounsaturated fats can help lower LDL “bad” cholesterol when replacing saturated fats). Macadamia milk is often fortified as well, typically with calcium and vitamin D like other milks (one cup often provides ~30% DV calcium, 15% DV vitamin D, etc., if fortified). It’s also naturally a source of manganese and thiamin, though again, amounts in the milk will be small.

People choose macadamia milk largely for the taste and texture. It tends to be creamier and richer than almond milk, making it enjoyable in coffee and recipes. And like other plant milks, it’s lactose-free, soy-free, and gluten-free. If you’re following a low-carb or keto diet, macadamia milk fits well because it has virtually zero net carbs and still provides some healthy fats.

Drawbacks: Macadamia milk shares the typical nut milk cons: very low protein (only 1 g) and it’s a tree nut allergen. Also, macadamias are expensive nuts, so this milk can be pricier than almond or soy milk. It’s not as widely available in all stores, though it’s becoming more common. Nutrient-wise, aside from healthy fats, it doesn’t naturally offer much – so rely on fortified versions for calcium/vitamin D. Some macadamia milks might be a bit lower in calcium fortification than almond/soy (always read labels – some smaller brands fortify less).

Usage: Fans of macadamia milk love it in coffee and lattes – its creaminess can add a rich mouthfeel to hot drinks without needing as many thickeners (Good House Keeping). It steams and foams decently for latte art too (though maybe not quite as much as oat or pea). The flavor is mild and slightly buttery, which is delicious in black tea (think milk tea) or matcha lattes. Macadamia milk can be used on cereal, in smoothies, and in baking as well. If you’re making a delicate dessert like a pudding or panna cotta, its subtle flavor can be an asset (it won’t overshadow other flavors). You can also try it in savory cream soups – e.g., a cauliflower soup or chowder – for a bit of richness. Because it has more fat than some other milks, it might even give a slight creaminess that almond milk wouldn’t. If you have the chance, try using macadamia milk in our dairy-free latte recipe on the blog; many people who taste it say “I can’t believe this isn’t dairy!” In short, macadamia milk is a tasty, keto-friendly milk alternative that’s worth a try if you’re looking for something creamy and different (and aren’t allergic to nuts).

11. Quinoa Milk

Quinoa milk is one of the more unusual options on the market. As the name suggests, it’s made from quinoa – the protein-packed pseudo-grain that’s beloved in healthy cooking. Quinoa milk is typically produced by cooking quinoa, blending it with water, and straining. It often has a bit of a toasted grain flavor, sometimes described as a cross between rice and oatmeal in taste (BHG).

Nutrition & Benefits: Quinoa is known for being a complete protein grain, meaning it contains all essential amino acids. However, in milk form, its protein isn’t as high as you might expect – about 1.5–2 grams of protein per cup. (One article noted quinoa milk “falls flat with only 1.5 g per cup, compared to 8 g in soy milk” (Chatelaine).) Calories are moderate, roughly 70–100 calories per cup depending on unsweetened vs sweetened (BHG). Fat is very low (1–2 g) unless oils are added. Carbs can range from ~10 g (unsweetened) to ~20 g (if sweetened with sugars). Many quinoa milks on the market are flavored (vanilla, etc.) and sweetened, so it’s worth seeking an unsweetened version if you want to avoid added sugar. If fortified, quinoa milk will have similar calcium and vitamin D as others (aiming for that ~300 mg Ca, 2.5 mcg vit D mark).

The benefits of quinoa milk include its complete protein profile (even if the quantity is low, the quality is high). It’s also a source of omega-3 and omega-6 fatty acids naturally and quinoa contains some of these fats (Chicago Health Online). Quinoa milk is of course gluten-free and dairy-free, fitting into many restricted diets (HerbaZest). It’s a good option for people who want to diversify their grains or have an alternative to rice/oats. Quinoa itself has various micronutrients (like magnesium, zinc, B vitamins); some of these might be present in small amounts in the milk, but often the milk is quite diluted. One unique aspect: quinoa has a distinctive flavor that some love – it can add a nutty, toasty note to drinks.

Drawbacks: Availability is a big one – quinoa milk is not very common in stores. You might only find it in certain health food shops or online. It can be expensive due to quinoa’s higher cost. Nutrient-wise, as mentioned, the protein amount is low (comparable to rice or almond milk levels, despite quinoa’s reputation). If unfortified, it won’t give you much calcium or vitamin D. The taste is also something to consider: quinoa milk definitely carries a bit of quinoa’s flavor. If you enjoy quinoa, you might like it, but if you expect it to taste like neutral soy milk, you could be surprised. Some people find it a bit strong or “earthy.” Another minor issue: quinoa has natural saponins (soap-like compounds) that can be bitter; good manufacturers rinse the quinoa to remove these, but any residue could affect taste. Finally, as with any new food, there is a small chance of allergy – quinoa allergy is rare but has been reported in some individuals.

Usage: If you get your hands on quinoa milk, try it in different ways to see what you like. It can be used on cereal or oatmeal – since it has that grain flavor, it actually pairs nicely with cereals and granola (kind of doubling down on the whole-grain taste). It works in baking or pancakes as a milk substitute. Because of its flavor, quinoa milk might be best in savory applications or chocolate-flavored drinks (for instance, it could be great in a cocoa or added to a mole sauce). As a straight drink, you could have it chilled – perhaps add a dash of cinnamon or vanilla if it’s plain. Some folks make quinoa milk at home; if you’re adventurous, you might try homemade for a stronger flavor and more nutrients (by not straining too much). Remember to shake it well if it’s been sitting, as with all grain milks. While quinoa milk isn’t the highest-protein or most widely available, it’s an interesting alternative that brings a complete protein and a unique taste to the table (Chatelaine). It’s yet another option for those who want to avoid more common allergens like soy or nuts and still get a nutritious beverage.

Choosing the Best Plant-Based Milk for Your Needs

With so many options, you might be wondering: Which non-dairy milk should I use? The truth is, the “healthiest” plant milk depends on your individual health goals and dietary needs. Here are some recommendations tailored to different needs – you can mix and match milks in your routine accordingly:

• For Weight Loss / Low Calories: Choose unsweetened almond, cashew, or coconut milk. These tend to be lowest in calories (around 25–50 kcal per cup. Almonds and cashews are also very low in carbs, which can help if you’re watching total calories or doing low-carb. Just remember they have little protein, so ensure your overall diet has protein from other sources to keep you satisfied. Avoid higher-calorie milks like sweetened oats or rice milk, which pack more sugar and calories.
• For High Protein / Muscle Maintenance: Go with soy milk or pea protein milk. Both provide about 7–8 grams of protein per cup, similar to dairy. This makes a big difference if you’re using the milk as a protein source in a smoothie or alongside a meal. Soy is a time-tested option with additional health benefits (heart-healthy soy protein, while pea milk is great if you want to avoid soy but still get the protein punch. High-protein flax (with added pea protein) can also be a decent choice if available. These milks are ideal for athletes, growing teens, or anyone looking to increase protein intake.
• For Nut Allergies: If you can’t have almonds, cashews, or other tree nuts, try soy, oat, rice, pea, hemp, flax, or coconut. Among these, soy and pea will give you protein, oats and rice are nut-free but watch out for gluten (oats) and high carbs (rice), hemp and flax are also nut-free and have omega-3s. Coconut is nut-free (despite the name) and low-carb, though higher in saturated fat. You have plenty of nut-free options; it might come down to whether you also need to avoid soy or not. If you do, then oats, rice, hemp, flax, coconut, or pea are all viable.
• For Low Sugar / Diabetes-Friendly: Choose unsweetened varieties of whichever milk you prefer – unsweetened almond, soy, pea, hemp, flax, or coconut are all very low in sugar (0–1 g). If you need to control blood sugar, avoid rice milk and be cautious with oat milk, as these have more natural sugars and carbs. Almond, coconut, and flax are extremely low-carb choices (virtually 0 g sugar). Soy and pea have a few grams of carbs but also protein which blunts the blood sugar response. Always read labels to ensure no sugar has been added. And remember that even “Original” flavor oat or almond milk might contain added sugars – so look specifically for “Unsweetened” on the label.
• For a High Calcium / Nutrient Boost: Fortified soy, almond, pea, or oat milks are your best bet. Many of these are enriched to provide as much calcium as dairy milk (around 300 mg) and vitamin D, B12, and more. Check the nutrition facts: some brands give 30–50% DV of calcium and 25% DV of vitamin D per cup, which is excellent. Pea milk often even has 50% more calcium than cow’s milk (Real Good Eats). If you’re using plant milk as a primary calcium source, make sure it’s fortified (unfortified milks like some hemp or homemade milks won’t have calcium). Also, shake the carton – added calcium can settle at the bottom. For kids, calcium and vitamin D are crucial, so fortified soy or pea milk is usually recommended by pediatricians if not drinking dairy. Additionally, look for B12 fortification if you are vegan, as this can help you meet needs (soy and pea milks frequently have B12 added).
• For Heart Health (Healthy Fats): Consider hemp, flax, or macadamia milk. Hemp and flaxseed milk offer omega-3 fatty acids (ALA) which have heart-protective effects. They are also low in saturated fat. Macadamia milk is high in monounsaturated fats, which can help improve cholesterol levels. Soy milk is also heart-healthy, as soy protein has been shown to lower LDL cholesterol and it contains polyunsaturated fats. On the flip side, if heart health is a concern, you might moderate coconut milk intake due to the higher saturated fat (enjoy it occasionally rather than daily).
• For Creamy Taste / Coffee: If your priority is a delicious, creamy addition to coffee or tea, try oat milk or macadamia milk. Oat milk has become a coffeehouse favorite because it has a creamy body and naturally sweeter taste that pairs well with coffee. Macadamia’s buttery texture is also fantastic in lattes (Good House Keeping). Soy milk can foam nicely too (just get one that’s formulated for baristas if you can). Pea milk is another one that holds up well in coffee without curdling and has a neutral taste. Almond milk is a bit thin for coffee unless it’s a special barista blend (and it can sometimes separate in hot coffee). If you like flavored lattes, coconut milk can add a fun twist (e.g., a coconut milk mocha). It might come down to personal taste testing, but oat and macadamia are a great starting point for coffee lovers.
• For Sustainable Living: All plant milks generally have a lower environmental footprint than dairy (Our World in Data), but if you’re choosing between them, oat, pea, or soy milks are often cited as more sustainable due to moderate water use and efficient land use. Almond milk, while very popular, uses a lot of water for almond irrigation (particularly in California’s drought-prone areas). Rice production can contribute more greenhouse gases (paddy fields emit methane) and uses a lot of water as well (Ethical Consumer). Peas and oats are typically grown in cooler climates with rainwater and have lower emissions. Hemp and flax are also relatively eco-friendly crops. So if you’re trying to minimize environmental impact, oat milk or pea milk might be the top choices, with soy not far behind (especially if sourced from non-deforested regions). Of course, choosing any plant milk over dairy already reduces your carbon “milkprint” by a fair amount (Our World in Data).

In the end, you might keep two or three plant milks on hand for different purposes. For example, you could use soy or pea milk in a post-workout smoothie for protein, almond or cashew milk in your cereal for low calories, and oat milk in your coffee for the best flavor. All these milks can be part of a healthy diet – just watch out for sweetened versions with lots of added sugar, and don’t forget that the rest of your diet needs to fill any nutritional gaps. If you rely on plant milks instead of dairy, ensure you’re getting protein, calcium, vitamin D, and B12 from those milks or other foods/supplements (Chicago Health Online).

Conclusion: The Healthiest Milk Alternative is the One that Meets Your Needs

Navigating the world of dairy-free milk alternatives can be overwhelming, but it’s also wonderful to have so many choices. The “healthiest” plant-based milk truly depends on what you’re looking for:

• Need more protein? Soy or pea milk are winners.
• Cutting calories or carbs? Almond, cashew, or coconut milk could be your best bet.
• Avoiding allergens? Oat, rice, or flax might be safest (always go unsweetened to dodge extra sugar).
• Craving creamy flavor? Oat, macadamia, or coconut will satisfy your taste buds.
• Looking for overall balance? You might alternate between two favorites to cover all bases.

One smart strategy is to read labels and compare brands. Look for that calcium and vitamin D fortification if you’re concerned about bone health. Check how much added sugar is in that vanilla almond milk. And pay attention to serving sizes – usually 1 cup (8 oz) – so you know what you’re getting.

It’s also worth mentioning that homemade plant milks (like blending your own almonds or oats) can be delicious, but they won’t have the added vitamins and usually not the same level of straining/emulsifiers, so homemade versions might be less consistent in nutrition and texture. They can be great for a clean, short ingredient list, however.

At Silver Fork Gluten Free we love experimenting with all kinds of plant-based milks in our recipes. From creamy dairy-free soups to indulgent vegan milkshakes, each milk brings something unique. The good news is that all these options – almond, soy, oat, coconut, rice, cashew, hemp, flax, pea, macadamia, and quinoa – are generally healthy, especially when chosen in their unsweetened and fortified forms. They’re cholesterol-free, cruelty-free, and can be part of a balanced diet when used appropriately.

So feel free to swap that cow’s milk for a plant-based alternative and see how you like it. You might find you enjoy a splash of oat milk in your morning coffee or a glass of chilled soy milk with your gluten-free cookies. Your body (and perhaps the planet) will thank you for choosing a nourishing, plant-powered beverage. Cheers to your health!

References: High-quality sources and studies were used to support the information in this article, including publications by Healthline, Mayo Clinic, NIH, and USDA data.