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Alternative Milk Types

Alternative Milk Types

It’s becoming more and more commonplace to use dairy milk alternatives, and the traditional dairy industry is quickly losing ground. New legislation has affected many of the alternative milk producers as the food industry claims that alternatives like almond milk aren’t “milk” because they don’t come from a mammary gland (remember, “an almond doesn't lactate!”). 

But why is the alternative milk scene gaining ground in the first place? If you look online, you’ll find very conflicting information. Wading through the mixed bag of dairy-funded research versus third-party research, you will see everything from, “milk is a superfood!” to “milk will kill you!” But on the ground, the answer is relatively simple: people feel better when they don’t drink pasteurized cow's milk. Their health improves, their children's allergies are reduced, they have better bowel function, skin conditions improve, etc. 

For years the dairy industry has pushed their “It Does a Body Good” and “Got Milk” slogans at us, claiming that the calcium milk provides is good for our bone health. But the actual research is inconclusive. Meanwhile, lactose intolerance is rising and evidence suggests that pasteurized dairy can be a major inflammatory for the gut. 

If you have ever considered switching to a dairy alternative, the options can be daunting. Almond, hemp, coconut, soy, the list goes on and on, and who knows when you are looking at that $3.00 carton if you will be able to stand even a swallow? So I set out to create a chart that lays out not only the flavors and textures but also the nutrients and everything else that might affect your decision. 

You decide for yourself which is best for you, even if cow’s milk is still your personal favorite. 


Side note: saturated fat has a bad rep, but contrary to popular belief, it is essential for a healthy diet. That’s another discussion for another day. 



ALL MEASUREMENTS ARE PER 1 C or 8 OZ or about 237 mL

Milk Type 

Taste

Animal Based

Nut-Free

Gluten-Free

Added Sugar

Calories

Saturated Fat

Sodium

Carbs

Protein

Fiber

Calcium (daily)

Almond

Nutty, a smidge watery, mild

No

No

Yes

If sweetened

30

0g 

180mg

2g

1g

1g

45%

Soy

Thicker, slightly sweeter version of almond milk with a stronger aftertaste

No

Yes

Yes

If sweetened

80

0.5g

70mg

3g

7g

2g

30%

Rice

Sweet, medium rich, pleasant flavor

No

Yes

Yes

If sweetened

120

0g

100mg

23g

1g

0g

2%

Hemp

Very nutty, very watery, thin texture

No

Yes

Yes

If sweetened

80 

0.5g

125mg

1g

2g

0g

30%

Flax

Mildly nutty, bland

No

Yes

Yes

If sweetened

25

0g

80mg

1g

0g

0g

30%

Hazelnut

Very rich

No

No

Yes

If sweetened

110

0g

120mg

19g

2g

1g

30%

Coconut

A little sour

No

Yes

Yes

If sweetened

45

4g

0mg

2g

0g

1g

10%

Oat

Rich and fairly sweet

No

Yes

No

If sweetened

130

0g

115mg

24g

4g

2g

35%

Cashew

Thicker than most nut milks, tastes just like cashews

No

No

Yes

If sweetened

40

0g

120mg

3g

1g

0g

30%

Goat

Slightly sweeter than cows milk, more pungent

Yes

Yes

Yes

No

150 

7.0g

120mg

12g

8g

0g

30%

Skim 

Watery and bland

Yes

Yes

Yes

No

90 

0.1g

135mg

13g

9g

0g

30%

2%

Not too think or strong of flavor

Yes 

Yes

Yes

No

150

2.9g

130mg

12g

8g

0g

30%

Whole

Thick, creamy, and rich

Yes

Yes

Yes

No

150

4.6g

130mg

12g

8g

0g

30%

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