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

Plant milk alternatives have become very popular in the last few decades, offering an easy option to those with dietary restrictions or nutritional goals. They are mostly made by mixing and filtering plant-based ingredients such as grains, legumes, seeds, or nuts with water. The resulting liquid is white, similar to dairy milk, but is nutritionally different, in terms of taste and cooking purposes.

Every plant milk type is unique. Some are rich in protein, some have a beneficial fatty acid profile, and some are better suited for individuals with specific food allergies. Below is an overview of some of the most commonly consumed plant milks, including nutritional value, flavor, texture, and common uses.

Almond milk

Made by blending almonds with water and straining, almond milk has few calories and is often fortified with calcium and vitamin D. Unsweetened types have around 30–50 calories per cup and around 1 gram of protein and minimal carbohydrate. The texture is light and watery, and the taste is nutty. Almond milk is often used in smoothies, cereals, and baking. Almond will curdle when heated.

Oat milk

Produced by grinding oats and mixing with water and then straining out the liquid, oat milk has a sweet flavor and creamy texture. Unsweetened oat milk has 90–120 calories, 2–4 grams of protein, and up to 19 grams of carbohydrates per cup. Due to the texture and tendency to froth, oat milk is a very popular choice in coffee beverages and is widely available. Oat milk also works well in cream sauces, soups, and in nut-free diets.

Soy milk

Soy milk is produced from whole soybeans and water, and is most similar to cow’s milk. An unsweetened cup contains approximately 80–100 calories, 7–9 grams of protein, and evenly balanced fat. The flavor is delicate with a touch of bean taste, and is smooth and well-balanced in texture. Soy milk is good when cooking and baking, especially when a higher protein content or dairy consistency is required.

Coconut milk (carton)

Carton coconut milk is also used for cooking, and is made by blending coconut cream with water. It has a tropical flavor, thin to medium consistency, and is low in protein content. Unsweetened serving contains around 45 calories, less than 1 gram of protein, and 4–5 grams of fat. It easily mixes into smoothies, curries, and tropical desserts and is less prone to curdling in hot beverages compared to other plant-based milks.

Cashew milk

Cashew milk is produced similarly to almond milk but is creamier due to the nut’s softness. It is low in protein (less than 1g per cup), with 25–50 calories and about 2–4 grams of fat. The flavor is mild and a little buttery, and the consistency is rich and smooth. Cashew milk is widely utilized in coffee, creamy soups, and vegan desserts.

Hemp milk

Produced from hemp seeds and water, hemp milk has a balanced ratio of omega-3 and omega-6 fatty acids. Unsweetened versions have 60–80 calories per cup, with roughly 3 grams of protein and 4–6 grams of fat. Nutty and earthy flavor, light consistency. Hemp milk is suitable for individuals with soy or nut allergies and can be used in smoothies, protein shakes, and savory dishes.

Rice milk

Made out of ground rice and water, rice milk is naturally sweet and hypoallergenic. It contains about 90 calories per cup, but negligible protein (less than 1g) and higher carbohydrate (around 22g). Thin and watery in consistency, it is one of the popular ones used in cereals, desserts, and smoothies.

Flax milk

Flax milk is prepared by mixing flaxseed oil or ground flaxseeds with water. Rich in plant omega-3 fatty acids, the product is typically low in calories and carbohydrates. Each cup serves 25–50 calories, about 1 gram of protein, and 3–4 grams of fat. It is neutral-tasting and watery in texture, best used in baking, cereals, or low-carb diets.

Macadamia milk

Macadamia milk is made of macadamia nuts that provide a silky, creamy texture and a slightly buttery flavor. Unsweetened products provide 50–60 calories per cup, minimal protein (1g), and moderate amounts of fat (4.5–5g). They mix well in coffee drinks, desserts, and baking since it has a creamy texture as well as do not contribute much in terms of flavor.

Pea milk

Produced from yellow split peas, pea milk is rich in protein and silky in texture. Unsweetened, a serving contains 70–100 calories and roughly 8 grams of protein per cup. It is typically fortified with calcium and vitamin D, has a slightly sweet and neutral flavor, and is frothable, so great to use for coffee and lattes, and great for higher-protein diets.

Health and functional benefits of plant-based milks

Plant-based milks offer a variety of health benefits depending on their ingredients:
-Lower Saturated Fat: Most plant milks are naturally low in saturated fat, which is good for cardiovascular health. Coconut milk is the exception with higher saturated fat.
-Lactose-Free and Allergy-Sensitive: All plant milks are lactose-free, and a few are also safe for individuals with dairy, soy, or nut allergies, depending on the base.
-Micronutrient Fortification: Nutrient-fortified plant milks can be a source of significant nutrients such as calcium, vitamin D, and vitamin B12, which are significant in animal product-free diets.
-Omega-3 Fatty Acids and Antioxidants: Flax, hemp, and certain nut milks contain healthy fats and antioxidants that support inflammatory response modulation and overall cellular health.
-Weight Management and Digestive Health: Unsweetened plant milks are generally lower in calories and, in some cases (e.g., oat milk), higher in fiber, supporting satiety and digestive health.

Taste and texture

Choice of the correct plant milk can be use-specific:
-Creaminess and Froth: Oat, soy, and pea milk are stable in lattes and in hot drinks.
-Neutral Flavor: Cashew, almond, and macadamia milks are suitable for both sweet and savory dishes.
-Sweetness: Oat and rice milks are inherently sweet, with more neutral flavors of flax and hemp milks.
-Allergen Considerations: Rice, hemp, and flax milks are incorporated mainly in allergen-sensitive diets.

Plant milk alternatives meet a variety of nutritional needs and desires. Chosen either based on nutrition, taste, texture, or allergenicity, these beverages provide a substitute for dairy in a variety of health-conscious diets.