Plant-Based Milk Substitutes: Types, Nutritional Benefits, and Flavor Profiles

Lactose intolerant, cutting back on dairy, or just curious about alternatives? Plant milk has come on the scene in the last ten years. From almonds and oats to coconut and hemp, there is a milk alternative for nearly every taste, texture, and nutritional requirement.

But with so many choices on the shelf, it can be hard to know which plant-based milk is best. Which one has the most protein? Which is best for coffee? Which are allergen-friendly?

In this guide, we’ll go over the most popular types of plant-based milk, their nutritional benefits, and what you can expect in terms of taste and texture.

What Is Plant-Based Milk?
Plant milk is a milk-free beverage that is made by blending plant sources like nuts, seeds, grains, or legumes with water and then straining and enriching the mixture. The final result is a liquid that resembles milk in appearance—although one with a distinct nutritional profile. People choose to buy plant milk for one or more of the following reasons:
– Lactose intolerance or milk allergies
– Vegetarian or vegan diet
– Environmental sustainability
– Lower saturated fat or cholesterol
– Ethical or animal welfare concerns
– Taste preference

1. Almond Milk
Almond milk is one of the most widely consumed plant milks. It is made from ground almonds and water, which is often fortified with calcium and vitamin D.

Nutrition (unsweetened, per cup):
– Calories: 30–50
– Protein: 1g
– Fat: 2.5g
– Carbs: 1g
– Calcium: Often 20–45% DV

Almond milk has a light, nutty flavor, and a thin, watery texture, blends well in smoothies, cereals, and baked goods, and may separate when added to coffee unless barista-formulated specifically.

It’s best for low-calorie meals, gluten-free or soy-free individuals, baking, and cold drinks.

2. Oat Milk
Oat milk is created by blending oats and water and straining. Natural sweetness, and creamy, are the descriptions it has, widely used in cafes and coffee shops as a non-dairy substitute for lattes and cappuccinos.

Nutrition (unsweetened, 1 cup):
– Calories: 90–120
– Protein: 2–4g
– Fat: 1.5–3g
– Carbs: 16–19g
– Fiber: 1–2g
– Calcium: 20–25% DV (fortified)

Oat milk is naturally sweet, with a thick, creamy, smooth texture, and froths well, ideal for hot beverages. It’s best for coffee, creamy soups or sauces, and those with nut allergies.

3. Soy Milk
Soy milk is made from soaked soybeans and water. It is most nutritionally similar to cow’s milk, especially in protein content.

Nutrition (unsweetened, per cup):
– Calories: 80–100
– Protein: 7–9g
– Fat: 4–5g
– Carbs: 4g
– Calcium: 20–30% DV (fortified)

Soy milk has a mild, beany flavor, medium thickness, and works well with sweet and savory dishes. It’s best for high protein needs and baking and cooking.

4. Coconut Milk (Carton, not canned)
Carton coconut milk (not to be confused with the canned variety used in curries) is a thinning of coconut cream and water. It’s lower in protein content but more heavily weighted in tropical flavor.

Nutrition (unsweetened, per cup):
– Calories: 45
– Protein: <1g
– Fat: 4–5g (primarily saturated fat)
– Carbs: 1–2g
– Calcium: 10–25% DV (fortified)

Coconut milk has a light coconut taste, is thin to medium consistency, and does not curdle in coffee as much as almond milk. It’s best for smoothies, curry bases, and tropical-flavored recipes.

5. Cashew Milk
Cashew milk is made very similarly to almond milk, with a creamy, buttery taste. It’s usually creamier because of the soft texture of cashews.

Nutrition (unsweetened, per cup):
– Calories: 25–50
– Protein: <1g
– Fat: 2–4g
– Carbs: 1g
– Calcium: 10–25% DV

Cashew milk is mild, slightly sweet creamy, silky in texture, and pours well in coffee or over cereal. It’s best for creamy textures, coffee and lattes, and vegan baking or desserts.

6. Hemp Milk
Hemp milk is made by grinding hemp seeds into a liquid and mixing them with water. It is well-known as an incredible source of omega-3 fatty acids and occasionally a decent alternative for those who have nut or soy allergies.

Nutrition (unsweetened, per cup):
– Calories: 60–80
– Protein: 3g
– Fat: 4–6g (healthy omega-3 and omega-6 fats)
– Carbs: 1g
– Calcium: 20–30% DV (fortified)

Hemp milk has a nutty and earthy taste, has a light, slightly thinner consistency, and is suitable for smoothies, shakes, and savory meals It’s best for people with nut or soy allergies, omega-3 fatty acid boost, and smoothies and shakes.

7. Rice Milk
Rice milk is derived from water and milled rice. It is widely utilized due to its subtle flavor and weak sweetness, although it is slightly lower in protein than most plant milks.

Nutrition (unsweetened, 1 cup):
– Calories: 90
– Protein: <1g
– Fat: 2.5g
– Carbs: 22g
– Calcium: 20–30% DV (fortified)

Rice milk has a light, watery, sweet flavor, has a light, less creamy texture, and pairs great with cereals or as a smoothie base. It’s best for those with nut, soy, or gluten allergies, smoothies and cereals, or dessert recipes.

8. Flax Milk
Flax milk is made from flax seeds, which are rich in omega-3 content. It’s usually sold unsweetened, making it an excellent choice for those attempting to limit sugar.

Nutrition (unsweetened, per cup):
– Calories: 25–50
– Protein: 1g
– Fat: 3–4g
– Carbs: 1g
– Calcium: 25–40% DV (fortified)

Flax milk has a light, mild flavor, and a watery, thin texture, and is ideal for smoothies, cereal, and baking. It’s best for low-calorie or low-sugar diets, omega-3 fatty acids boost, and those with nut, soy, or gluten allergy.

9. Macadamia Milk
Macadamia milk is made from macadamia nuts, which are high in creamy texture. It’s a relatively newer one but gaining a lot of popularity due to its mild taste and silky texture.

Nutrition (unsweetened, per cup):
– Calories: 50–60
– Protein: 1g
– Fat: 4.5–5g
– Carbs: 1g
– Calcium: 25% DV (fortified)

Macadamia milk has a light, lightly buttery taste, and a silky, creamy texture, and mixes well in coffee, smoothies, and desserts. It works best for coffee and lattes, baking and desserts, and people with nut or soy allergies.

10. Pea Milk
Pea milk is made from yellow peas and has become popular because it contains a high level of protein. It’s also typically fortified and smooth in texture, so perfect for the apple in lattes or coffee.

Nutrition (unsweetened, per cup):
– Calories: 70–100
– Protein: 8g
– Fat: 4–5g
– Carbs: 3–5g
– Calcium: 25–45% DV (fortified)

Pea milk has a sweet, slightly beany taste, smooth creamy texture, and froths well in coffee or lattes. It’s best for high-protein diets, coffee, and lattes, or cooking or baking.

Health Benefits of Plant Milks
Plant milk is generally rich in many health benefits, especially when compared with cow milk. Here’s the reason why they’re so popular with the masses:

1. Lower Saturated Fat
Unlike cow’s milk, the majority of plant milks are naturally lower in saturated fat. This is especially important for those who wish to reduce saturated fat intake for heart health purposes. Coconut milk is the only exception, being higher in saturated fat, but most plant milks are significantly lower in this category.

2. Lactose-free and Allergy-Friendly
Maybe the most important reason why people opt for plant milk is because it’s lactose-free. So many individuals are allergic to dairy, and plant milk allows them to consume a milk-like beverage without becoming gastrointestinal upset. Plant milk alternatives like almond, rice, hemp, and oat milk are appropriate for those with allergies to soy or nuts.

3. Full of Vitamins and Minerals
Plant milks are generally fortified with nutrients such as calcium, vitamin D, and vitamin B12, which in a vegetarian or vegan diet would be lacking. Fortification thus renders plant milk a rich source of these nutrients, especially where dairy is avoided.

4. Source of Antioxidants
Some plant milks, notably almond and cashew milk are from nuts and have high antioxidants that can combat cell damage as well as suppress inflammation in the body. The antioxidants ensure that there is a healthy overall state of well-being by supporting heart health as well as health.

5. Weight and Digestion
Most plant milk contains fewer calories than dairy milk, especially when choosing unsweetened varieties. This can help with weight management and prevent overindulgence. Plant milks like oats and hemp are also rich in fiber, which helps with good digestion and makes you feel fuller for longer.

Flavor Profiles and Best Uses for Plant-Based Milks
The flavor and consistency of plant milk are milky, so you’ll need to choose one that suits you. Here’s a brief rundown of what you should expect from the most common types:

– Almond Milk: Delicate nutty flavor. Best used in smoothies, cereal, or as a coffee creamer.
– Oat Milk: Silky and slightly sweet. Ideal for coffee drinks, lattes, and cooking.
– Soy Milk: Faint beany flavor, rich in protein. Ideal for use in savory dishes, soups, or as a cooking replacement.
– Coconut Milk: Sweet, tropical. Ideal for use in smoothies, curries, and cooking.
– Cashew Milk: Buttery, rich. Ideal for coffee or baking.
– Hemp Milk: Earthy, nutty. Ideal in smoothies, savory dishes, or as an allergy milk substitute.
– Rice Milk: Light, sweet. Works well with cereals, baking, or allergy milk substitutes.
– Flax Milk: Delicate flavor, rich in omega-3s. Works well in smoothies, cereal, or on its own.
– Macadamia Milk: Buttery, smooth. Best for use in coffee or dessert recipes.
– Pea Milk: Slightly beany, creamy. Works well in coffee, lattes, and baked goods.

Plant milk is a delicious, and nutritious dairy substitute. From creamy oat milk for your morning latte to indulgent almond milk in your smoothie, there’s a plant milk alternative available for almost every beverage or dish. With their many health benefits, including fewer calories, cholesterol-free, and often enhanced with essential nutrients, plant milks are a great addition to anyone’s diet.