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In the last several years the market for non-dairy milk has exploded. But with so many alternatives to milk its pretty hard to choose and more importantly which is the best for you. It all comes down to what you are looking for. If you just decided to switch to vegan milk you can just go with the one that is tastier to you. If you have a more specific goal or you just wish to know the details we tried to summarize them for you.

Soy Milk

This is the closest you can get to cows milk if you are looking to get a good dose of protein. Soy milk contains 7grams of protein vs 8 grams in cow milk. This vegan milk is usually made from soybeans and filtered water. Since it comes from plants, soy milk is naturally free of cholesterol and low in saturated fat. Soya milk contains compounds called isoflavones and phytosterols, which can possibly lower the risk of cancer, cardiovascular disease, and osteoporosis. It is suitable for a wide range of purposes and can be used without restriction for cooking, baking, or in coffee, and it can even be foamed.

Almond milk

Probably the lowest in calories. This means that you can drink a lot of it without it causing weight gain. It is also rich in some nutrients relative to its calorie content. Although almond milk is not nearly as nutritious as cow’s milk, enriched products come close. The small amount of fat in this vegan milk is healthy unsaturated fat. 

Coconut milk

Coconut milk contains high levels of saturated fat, making it a very calorie-rich food. Coconut milk is an opaque, milky-white liquid extracted from the grated pulp of mature coconuts. The milk is rich with vitamins and minerals, but the nutritional contents vary by product. Coconut milk drinks, for example, have a different nutritional profile from canned coconut milk.

Rice milk

Rice milk is less likely to cause food allergies compared to any other milk because it is nut and gluten-free. It has a naturally sweet taste and can be used for cooking or baking. Rice milk is extremely low in calories, which are mostly from carbohydrates, and it has very little protein or fat. Since rice milk is rather thin milk, it is less suitable for coffee.

Oat milk

Oat milk is plant milk derived from whole oat grains by extracting the plant material with water. Oat milk has a creamy texture and oatmeal-like flavor and is manufactured in various flavors, such as sweetened, unsweetened, vanilla, or chocolate. Oat milk is a good choice for anyone who is allergic or intolerant to dairy and/or nuts, as well as those looking to limit saturated fat in their diets. This vegan milk does tend to be higher in carbohydrates, but that’s OK because it’s providing energy through these carbs and fiber as opposed to fat, which can typically be the case with most nut milk.

Tips and thing to look out for when selecting Vegan Milk

  • Milk and milk alternatives can double their amount of sugar if they’re sweetened with added sugars
  • The same milk produced by different vendors contains different nutrients
  • The best thing to do is to always read the label to be completely sure what you are getting 


This web site is for information purpose only, not advice or guarantee of outcome.  

By Jack Davis

Passionate traveler. Live to travel and travel to live.