Plant-based milk has exploded in popularity over the past decade. Walking past the milk aisle in any grocery store is evidence of its popularity, with shelves that contain seemingly endless varieties of non-dairy milk! Whether you’re making the switch to plant-based milk to support your diet, cut out dairy, or try new options, it can be confusing trying to know the difference between the available options. We’ve listed the most popular non-dairy milk varieties and how they differ from regular milk and each other. All the nutrient information below can be found on the G-Plans app!
Cows Milk
Cows milk is rich in vitamins such as Vitamin D and B12, and essential nutrients like calcium and phosphorus. It’s an ideal drink for growing children, but less ideal for someone on a diet. Cow’s milk is notoriously high in saturated fat and sugar. While the sweet taste and thick consistency make cows milk desirable, many plant-based substitutes are not only similar in taste and texture but contain fewer calories and sugar.
Nutrient Profile Per Cup
- Calories: 124
- Fat: 4.7 grams
- Protein: 8.5 grams
- Carbohydrates: 12.2 grams
Almond Milk
Best For: Dual Efficient
Almond milk is one of the most popular non-dairy milk due to its light flavor and thinner consistency. It is made by crushing whole almonds and adding water. Almond milk has significantly fewer calories, fat, protein, and carbohydrates than cows milk. It’s an excellent drink for weight loss, especially since many are fortified with extra nutrients.
Nutrient Profile Per Cup
- Calories: 35 calories
- Fat: 2.5 grams
- Protein: 1.1 grams
- Carbohydrates: 4 grams
Soy Milk
Best for: Fat & Protein Efficient, Dual Efficient
Soy milk is an excellent substitute for someone looking for a creamy consistency and sweet flavor similar to cows milk. Soy milk is one of the few complete plant proteins, meaning it contains all the essential amino acids your body needs. It’s made by soaking and crushing soybeans with water. Compared to cow’s milk, it contains fewer calories, carbohydrates, and sugar, while having similar amounts of fat and protein. It often comes in a variety of flavors, making it a versatile drink, but watch for added sugars from the flavorings!
Nutrient Profile Per Cup
- Calories: 100
- Fat: 4 grams
- Protein: 7 grams
- Carbohydrates: 8 grams
Coconut Milk
Best For: Fat & Protein Efficient, Dual Efficient
Coconut milk is made from coconut water and white coconut flesh and is the diluted version of what is commonly found in cans and used in cooking. It has a creamy consistency, similar to cows milk, and has only a slight coconut flavor. It contains a lot fewer calories, protein, and carbs than cows milk, making it ideal for anyone wishing to cut calories. The higher fat content makes it suitable for Fat & Protein Efficient types wanting to include more healthy fat in their diet.
Nutrient Profile Per Cup
- Calories: 45
- Fat: 4.5 grams
- Protein: 0 grams
- Carbohydrates: 2 grams
Rice Milk
Best For: Carb Efficient
Rice milk is a popular option as it is perfect for those with intolerances to dairy, nuts, gluten, and soy. It is made from milled white or brown rice and has a more watery consistency and naturally sweet taste. It is very low in fat and protein, but higher in calories and carbohydrates, perfect for Carb Efficient wishing to meet their carbohydrate goal.
Nutrient Profile Per Cup
- Calories: 113
- Fat: 2.3 grams
- Protein: 0.7 grams
- Carbohydrates: 22 grams
Cashew Milk
Best For: Dual Efficient
Cashew milk is very similar to almond milk and has only a few differences. Compared to almond milk, cashew milk has a thicker consistency and sweeter, less nutty flavor. While their nutrient profile is nearly identical, cashew milk is ideal for those wishing to have a substitute more similar to cows milk.
Nutrient Profile Per Cup
- Calories: 35
- Fat: 2.6 grams
- Protein: 1.1 grams
- Carbohydrates: 2 grams
Oat Milk
Best For: Carb Efficient
Oat Milk has recently become one of the most popular non-dairy milk because of it’s mild sweetness, thicker consistency, and slight oat-y aftertaste. It’s made using only crushed oats and water. Like rice milk, it is very low in fat and protein, and it boasts a high amount of carbohydrates.
Nutrient Profile Per Cup
- Calories: 90
- Fat: 1.5 grams
- Protein: 2 grams
- Carbohydrates: 19 grams
With all the different varieties, switching to non-dairy milk has never been easier! Next time you’re in the store, you’ll have a much better idea of how each milk is different and which one best suit your needs. Feel free to try them until you find the one that works best for you.