Plant-Based Milk Options: What To Know Before You Choose

Plant-based milk alternatives have surged in popularity in recent years, crowding grocery store shelves and challenging cow’s milk as a staple. Whether it’s due to lactose intolerance, a vegan lifestyle or personal preference, more people are reaching for a milk substitute than ever before.

But how do they compare to traditional dairy?

Cow’s milk remains a popular choice, especially for children. That’s because it naturally provides a balance of protein, fat and key nutrients that support growth and development.

Many nondairy milk options are fortified with calcium and vitamin D. But their overall nutrition can vary widely — particularly when it comes to protein, calories and ingredients.

We spoke with registered dietitian Julia Zumpano, RD, LD, to break down what you should know about today’s dairy-free milk options and how to pick one that fits your needs.

What is plant-based milk?

Plant-based milk is a dairy-free beverage that can be made from nuts, seeds, grains or legumes. Other names for plant-based milk include:

• Dairy-free milk
• Milk substitute
• Milk alternative
• Nondairy milk

These drinks are designed to replace cow’s milk — whether you have a milk allergy, are avoiding dairy or just prefer the taste. You can use them in cereal, coffee, smoothies and cooking, just like traditional dairy milk.

“Cow’s milk is rich in protein, calcium and B vitamins,” Zumpano says. “But there are several reasons you might want to consider a milk substitute.”

What are the benefits of plant-based milk?

There’s no single “healthiest plant-based milk.” The best choice depends on your individual goals and dietary needs.

For one, they’re naturally dairy-free, making them a good choice for people with lactose intolerance or milk allergies. Many are also lower in saturated fat than whole milk. And they may contain more unsaturated fats, which support heart health.

They can also help people tailor their nutrition to meet their specific needs. Whether the goal is to reduce calories or avoid certain ingredients, options can be customized to fit.

“Plant-based milks can fit into any healthy lifestyle,” says Zumpano. “The key is choosing one that meets your nutrition needs.”

What are the most popular types of plant-based milks?

Different types of plant-based milk vary in taste, texture and nutritional value. Here’s a closer look at some of the most common options.

Soy milk

Nutritionally, soy milk is often considered the closest to cow’s milk. It’s cholesterol-free, low in saturated fats and provides a similar amount of protein.

Many are fortified with calcium and vitamin D, which adds to their nutritional value. But keep in mind, some can be higher in calories. And if you have a soy allergy, you’ll want to avoid this option.

Almond milk

Almond milk is a popular dairy-free option, especially for people looking for something lower in calories. It also contains heart-healthy fats.

Many almond milks are diluted with water. So, their nutritional value often depends on fortification.

Oat milk

Oat milk is known for its creamy texture and mild flavor. This makes it a favorite for coffee drinks and baking. One advantage is that it’s naturally free of dairy, lactose, soy and nuts. That can be helpful for people with dietary restrictions or food sensitivities.

Like a lot of other nondairy options, oat milk generally comes with added calcium, vitamin D, vitamin A and riboflavin. It also typically has a bit more protein and fiber than other alternatives.

The downside? Oat milk usually has more carbs and calories than other plant-based options.

Coconut milk (beverage)

Coconut milk (the drink, not the ingredient used in soups and curries) is rich and creamy. Like other options, it contains little to no protein. And while it’s low in calories, it’s also high in fat. There are many coconut milk choices that are diluted to offer less fat and calories.

“Keep in mind that the fat found in coconut milk is saturated fat,” points out Zumpano. “You want to keep that at a minimum if heart health is a concern.”

On the plus side, unsweetened coconut milk has no carbs and offers a thick, creamy plant-based option that works well for those with dairy or nut allergies.

Other plant-based milks

Other options continue to grow in popularity. You may see:

• Cashew milk
• Rice milk
• Hemp milk
• Pea milk

These can vary widely in their taste and nutritional profiles.

For example, cashew milk has a rich, creamy taste. It’s loaded up with vitamin E and is low on calories, cholesterol and sugar. Rice milk has a naturally sweeter taste, so it may contain less added sugar, but it can be high in carbs and calories. Hemp milk comes with heart-healthy omega-3 fatty acids and fewer calories. But as Zumpano notes, it’s not as readily available at major grocery stores. Pea milk is often higher in protein and is typically fortified with calcium.

How to choose a plant-based milk alternative

With so many plant-based milk alternatives available, it’s important to look closely at nutrition labels and ingredients. Here are a few key factors to keep in mind when choosing a milk substitute.

Unsweetened is best

One of the most important factors is added sugar. Many flavored or “original” varieties of nondairy milk contain added sugars, which can add up quickly.

Zumpano recommends avoiding sweetened versions with sugar additives. Opt for unsweetened varieties instead.

Check for fortification

Most dairy-free milk options don’t naturally contain calcium or vitamin D, so fortification matters.

“If you’re looking to maximize certain vitamins or nutrients, check specific brands,” advises Zumpano. “That way, you can compare and find the highest value of what you’re hoping to achieve.”

Look at protein content

Protein content is another key difference between options. Milk alternatives can vary significantly in their protein levels.

Soy and pea milks tend to be higher in protein. Almond, rice and coconut milks are typically much lower. If you rely on milk as a source of protein, this is an important detail to consider.

Keep the ingredient list simple

Finally, take a look at the ingredient list. Some products include added oils, gums or stabilizers to improve texture and shelf life.

These ingredients are generally recognized as safe, but choosing options with simpler ingredient lists may be a good choice if you prefer less processed foods.

Bottom line

Plant-based milks can be part of a healthy lifestyle. But choosing the right one takes a little extra attention.

“Unlike cow’s milk, which has a consistent nutrition profile, plant-based milk alternatives can differ widely from one product to the next,” Zumpano reiterates. “That means the healthiest choice isn’t just about the type. It’s about how it’s made.”

Focus on unsweetened options, check for fortification and pay attention to protein to find a milk substitute that works best for you.