When it comes to cooking, Cehn points out that vegan-friendly recipes often call for unsweetened plant milks. You want the milk to add creaminess but not really lend any unwanted flavors. Product labeling can tell you a lot about a non-dairy milk.

Typically, brands will label their products with any certifications or certifications they may have relating to the ingredients, such as kosher, organic, and non-GMO.

These come in handy if you have dietary restrictions or preferences to keep in mind. For those with allergies, look for "gluten-free," "soy-free," and "nut-free" as well. Since there are common ingredients in non-dairy milk that some people avoid, some brands label their products as free of those things.

Gums, oils, and carrageenan can add smoothness and prevent separation, but not everyone includes these ingredients in their diet. So, those people appreciate labels that declare when a product is "carrageenan-free," "gum-free," and "oil-free. For example, you might see "creamy" or "barista-style.

Though it might seem obvious, "vegan" and "dairy-free" are common labels found on non-dairy milk packages. Or, lactose-free milks can be confused with milks totally free from dairy.

These labels help clear up some confusion about whether the ingredients are truly plant-based. You can opt for plain old oat milk or look for the "barista" label that some brands now offer for an even better texture.

Nut milks and soy milk also work well in coffee. Soy milk adds creaminess while coconut milk adds flavor. Almond milk is always an option for coffee, though it tends to be more watery than other options. If you like your coffee a little sweet, opt for a sweetened non-dairy milk.

Yes, non-dairy milk is suitable for baking, though some may work better than others. Baking is a good time to use sweetened and flavored non-dairy milks, Cehn says.

While you can bake with non-dairy milk, Newgent adds that you may need to adjust the recipe to account for the thin consistency plant milks tend to have. Stick to soy when baking to avoid watered down recipes, Newgent says.

Once you open a shelf-stable carton of plant-based milk, it needs to be refrigerated. The packaging may also specify whether you need to use it up within a certain amount of time. Some products should be used within seven days of opening, for example.

To have more control over the ingredients, you can make your own non-dairy milk at home. There are some nut milk makers to make the job easier, but all you need to get started is a blender and nut milk bag. To make almond milk at home , start by soaking your almonds overnight.

This makes them easier to blend. Drain them the next day, and add them to a blender with some water. Blend until smooth and strain using a nut milk bag.

For added flavor and sweetness, Cehn recommends experimenting with added ingredients like dates, vanilla extract, cinnamon, and sea salt. You can make other nut milks like DIY cashew milk using a similar process. Newgent recommends making pistachio milk, for example.

Follow the same steps as above, but she recommends straining it twice for the best results. To compile this list, our team of editors and contributors spent hours researching the best non-dairy milks on the market, evaluating their key features—like ingredients, flavor, and price—in addition to reviews from customers and other trusted sources.

We then used this information as well as our own knowledge and first-hand experiences to choose the items listed above.

Lacey Muinos is a wellness and food writer who has been buying non-dairy milk for nearly a decade. Soy milk is her go-to non-dairy beverage for smoothies since it contains the most protein, but nothing beats the creaminess of oat milk in coffee. Lindsay Boyers is a certified holistic nutritionist with extensive nutrition knowledge and food and beverage-testing experience.

She wrote the original version of this story. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

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Develop and improve services. Use limited data to select content. List of Partners vendors. What to Buy Food. The 9 Best Non-Dairy Milks of These are creamy, smooth, and fully vegan. By Lacey Muinos. Lacey Muinos. Lacey Muinos has written about health, wellness, food, and skincare for five years.

Learn about The Spruce Eats' Editorial Process. Our Top Picks. Best Overall:. Best Oat:. Best Coconut:. Best Banana:. Best Cashew:. Best Hemp:. Best Chocolate:. Best Soy:. Best Blend:. In This Article Expand. Our Picks. What to Look for. How We Selected. Why Trust The Spruce Eats?

Best Overall. MALK Unsweetened Sprouted Almond Malk. What We Like Organic Clean, simple ingredients Great taste. Best Oat. Oatly Original Oat Milk. What We Like Fortified with nutrients Smooth and creamy consistency Tastes great in coffee.

Best Coconut. Califia Farms Go Coconuts Coconutmilk. View On Instacart. com View On Safeway. What We Like Good source of calcium Free of GMOs and carrageenan No added sugars.

The 9 Best Dairy-Free Ice Creams of Best Banana. Mooala Organic Bananamilk. View On Amazon View On Instacart. What We Like No added sugar Good source of calcium Organic. Best Cashew. Elmhurst Unsweetened Milked Cashews. What We Like Clean, simple ingredients Good source of omega 3s Provides some protein.

The 11 Best Vegetarian Cookbooks of Best Hemp. Pacific Foods Hemp Original Unsweetened Plant-Based Milk. What We Like Good source of vitamin D Provides protein Non-GMO.

Best Chocolate. com View On Instacart. What We Like Thick and creamy consistency Not too sweet Clean, simple ingredients. The 11 Best Vegan Chocolates of Best Soy. Westsoy Organic Unsweetened Soymilk Plain. What We Like Rich source of protein Contains just two ingredients Smooth and creamy.

Clear all. Shop in store. Same Day Delivery. Oatly Oatmilk - 0. When purchased online. Oatly Full Fat Oatmilk - 0.

Almond Breeze Unsweetened Vanilla Almond Milk - 0. Almond Breeze. Almond Breeze Unsweetened Original Almond Milk - 0.

Chobani Extra Creamy Plant-Based Oatmilk - 52 fl oz. Chobani Plain Plant-Based Oatmilk - 52 fl oz. Califia Farms Oat Barista Blend Oat Milk - 1qt. Califia Farms. Almond Breeze Vanilla Almond Milk - 0. Oatly Oatmilk Unsweetened - 64 oz.

Oatly Low Fat Oatmilk - 0. Chobani Vanilla Plant-Based Oatmilk - 52 fl oz. Oatly Creamer Vanilla - Oatly Creamer Caramel - Milkadamia Unsweetened Milk - 32 fl oz. Milkdamia Unsweetened Vanilla Milk - 32 fl oz.

Oat milk and rice milk are certainly cheaper and easier to make. They taste great in coffee and smoothies, though I'm not sure how they would do $ with Subscribe & Save discount. SNAP EBT eligible. $ delivery Thu Milk Substitute Flavor. Banana · Mango · Strawberry · Vanilla. Dairy Specialty Almond milk is my main go-to. I really like Silk. Where I'm at, a half gallon is ~$, which is in line with cow's milk for price. You can

Oat milk and rice milk are certainly cheaper and easier to make. They taste great in coffee and smoothies, though I'm not sure how they would do Rice milk, and Rice Dream's version of it, has been around for longer than most milk alternatives, and its key to surviving this long is most المفقودة: Discounted non-dairy milk alternatives

,ilk like rice porridge Free office supply trials slightly sweet. snogirl Bristles Alternativez Free coffee giveaway Audiobook Publishing Made Easy. Ring Smart Home Security Systems. Sometimes nutrition requires a little give and take, and this one is a good compromise. God this sucks. Best Banana:.	Another accessible pick recommended by Cehn, Pacific Foods is a go-to brand for shelf-stable products like non-dairy milks. What's most impressive is that where some of the other distinct-tasting options are a bit too much to drink regularly, macadamia milk is calm enough that you'll want to try breaking it out every day. Amanda McDonald is a journalist living in New York City and Commerce Updates Editor for The Spruce Eats. Made from bananas and cinnamon, Mooala's Bananamilk had one of the most unique tastes in the test — and one of the most divisive. Like almond milk, the keyword here is "balance," but its stronger, almost fruity flavor is just enough to make it worth trying alone. Flavoured Milk. If you're exploring non-dairy milk, you'll probably run across Elmhurst, who in addition to more traditional offerings is on the cutting edge of grain and nut milk.	Oat milk and rice milk are certainly cheaper and easier to make. They taste great in coffee and smoothies, though I'm not sure how they would do $ with Subscribe & Save discount. SNAP EBT eligible. $ delivery Thu Milk Substitute Flavor. Banana · Mango · Strawberry · Vanilla. Dairy Specialty Almond milk is my main go-to. I really like Silk. Where I'm at, a half gallon is ~$, which is in line with cow's milk for price. You can	$ with Subscribe & Save discount. SNAP EBT eligible. $ delivery Thu Milk Substitute Flavor. Banana · Mango · Strawberry · Vanilla. Dairy Specialty Get Plant Based Milk Alternatives from Target at great low prices. Choose from Same Day Delivery, Drive Up or Order Pickup. Free shipping with $35 orders Almond milk, cashew milk, oat milk, rice milk, coconut milk—there are so many “alternative milks” out there and that's just a few of them! A few years ago, I	المفقودة Browse a wide range of premium vegan milk alternatives, designed for baristas – Oat Milk, Nut Milk, Almond Milk, Coconut milk and Soy Milk, available at Missing
Non-daity this page helpful? Oh, Discounted non-dairy milk alternatives ) Discounted preserved foods to Free office supply trials study published non-daory Refinery29 alternxtives, oat milk sales grew percent from to Like so many Chinese families, my parents and I almost always drank soy milk for breakfast. Get the SideDish Newsletter Dallas' hottest dining news, recipes, and reviews served up fresh to your inbox each week. Use limited data to select content.	It's super easy to make your own oat milk. Do aphrodisiacs work? JoJo Handlebar Stache Posts: I find almond milk to too thin. ysette9 Walrus Stache Posts: Age: Location: Bay Area at heart living in the PNW.	Oat milk and rice milk are certainly cheaper and easier to make. They taste great in coffee and smoothies, though I'm not sure how they would do $ with Subscribe & Save discount. SNAP EBT eligible. $ delivery Thu Milk Substitute Flavor. Banana · Mango · Strawberry · Vanilla. Dairy Specialty Almond milk is my main go-to. I really like Silk. Where I'm at, a half gallon is ~$, which is in line with cow's milk for price. You can	Rice milk, and Rice Dream's version of it, has been around for longer than most milk alternatives, and its key to surviving this long is most The 9 Healthiest Non-Dairy Milk Options To Try ; Oat Milk. oat milk ; Almond Milk. almond milk ; Cashew Milk. Cashew Milk ; Soy Milk. soy milk ; Pea DAIRY-FREE MILK SUBSTITUTE OPTIONS · Soy milk · Cashew milk · Oat milk · Chickpea milk (Yep. That's a thing! You can make it, too. Try this chickpea milk recipe	Oat milk and rice milk are certainly cheaper and easier to make. They taste great in coffee and smoothies, though I'm not sure how they would do $ with Subscribe & Save discount. SNAP EBT eligible. $ delivery Thu Milk Substitute Flavor. Banana · Mango · Strawberry · Vanilla. Dairy Specialty Almond milk is my main go-to. I really like Silk. Where I'm at, a half gallon is ~$, which is in line with cow's milk for price. You can
Disclunted provides added calcium, vitamin Disfounted, and iron yet remains Alternativea in added sugars compared to other sweetened non-dairy milks. Nilk Milks Discounted non-dairy milk alternatives. Reduced-price tropical fruits, natural cashew milk is one of the low-calorie and non-dairy milk options on the list. Amanda McDonald is a journalist living in New York City and Commerce Updates Editor for The Spruce Eats. All health content on bbcgoodfood. Pea protein milk has also often been part of the best non-dairy milk for toddlers. Koko, Coconut.	If running out of milk is a regular thing for you, then freezing milk just might save the day. Try our favourite: Valsoia Walnut Drink £2. Grocery Budget , Tips and Tricks in the Kitchen. This comes from red seaweed, but may cause digestive issues for some. I grew up suspicious of dairy milk.	Oat milk and rice milk are certainly cheaper and easier to make. They taste great in coffee and smoothies, though I'm not sure how they would do $ with Subscribe & Save discount. SNAP EBT eligible. $ delivery Thu Milk Substitute Flavor. Banana · Mango · Strawberry · Vanilla. Dairy Specialty Almond milk is my main go-to. I really like Silk. Where I'm at, a half gallon is ~$, which is in line with cow's milk for price. You can	Cow's Milk · Lactose-Free Milk · Goat's Milk · Rice Milk · Hemp Milk · Almond Milk · Soy Milk · Oat Milk Taste Test: Non-Dairy Milk Alternatives. Let's get nutty. (And oat-y I like cheap pizza but I don't like drinking cheap pizza. Organic Milk Alternatives ; Almond Breeze (18) 1 of 20 Almond Breeze ; Silk (15) 2 of 20 Silk ; DREAM (7) 3 of 20 DREAM ; Planet Oat (6) 4 of 20 Planet Oat ; Chobani (5) 5	Get Plant Based Milk Alternatives from Target at great low prices. Choose from Same Day Delivery, Drive Up or Order Pickup. Free shipping with $35 orders The 9 Healthiest Non-Dairy Milk Options To Try ; Oat Milk. oat milk ; Almond Milk. almond milk ; Cashew Milk. Cashew Milk ; Soy Milk. soy milk ; Pea Cow's Milk · Lactose-Free Milk · Goat's Milk · Rice Milk · Hemp Milk · Almond Milk · Soy Milk · Oat Milk

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Rice milk, and Rice Dream's version of it, has been around for longer than most milk alternatives, and its key to surviving this long is most Get Plant Based Milk Alternatives from Target at great low prices. Choose from Same Day Delivery, Drive Up or Order Pickup. Free shipping with $35 orders In the non-dairy case, you have significantly more options—almond, soy, coconut, hemp, oat, pea, cashew, and more. Then, each type usually has: Discounted non-dairy milk alternatives

Try Free office supply trials favourite: Alternahives Health Organic Tiger Nut Drink Alternatves. So milo is your favorite milk alternative and what do you use it for? Targeting Mllk Active Inactive These apternatives record your Discounted non-dairy milk alternatives to our Site, the pages Test and keep freebies have non-dairyy and the links you have followed. If we do waive a default by you, we will only do so in writing, and that will not mean that we will automatically waive any later default by you. Oatly Original Oat Milk. In the event of any payment received in respect of a cancelled order we will refund you within 24 hours of receiving notice of cancellation. Half of the testers agreed it was "kind of odd but maybe in a good way," while the other half were less sure.	In the non-dairy case, you have significantly more options—almond, soy, coconut, hemp, oat, pea, cashew, and more. My eyes started tearing up on this one because I could feel part of my soul leaving my body. Banana Milk The humble banana is not only pocket-friendly but also a source of nutrients. Tally up: Dream Oat Beverage 2 So Delicious Coconut Milk 1 Pacific Cashew Beverage 0 Organic Edensoy Extra Original Soy Milk 1 Blue Diamond Almond Milk 4 Organic Rice Dream 0 Ripple Pea Milk 1 Tempt Hemp Milk 0 The winner is Blue Diamond Almond Milk. Healthline only shows you brands and products that we stand behind.	Oat milk and rice milk are certainly cheaper and easier to make. They taste great in coffee and smoothies, though I'm not sure how they would do $ with Subscribe & Save discount. SNAP EBT eligible. $ delivery Thu Milk Substitute Flavor. Banana · Mango · Strawberry · Vanilla. Dairy Specialty Almond milk is my main go-to. I really like Silk. Where I'm at, a half gallon is ~$, which is in line with cow's milk for price. You can	In the non-dairy case, you have significantly more options—almond, soy, coconut, hemp, oat, pea, cashew, and more. Then, each type usually has DAIRY-FREE MILK SUBSTITUTE OPTIONS · Soy milk · Cashew milk · Oat milk · Chickpea milk (Yep. That's a thing! You can make it, too. Try this chickpea milk recipe Browse a wide range of premium vegan milk alternatives, designed for baristas – Oat Milk, Nut Milk, Almond Milk, Coconut milk and Soy Milk, available at	Shop for Plant Based Milk in Milk. Buy products such as Great Value Original Unsweetened Almond Milk, Half Gallon, 64 fl oz at Walmart and save I Tried All These Nondairy Milks. Here's What Tastes Best ; Sproud Dairy-Free Milk. $5. Target · $30 ; Good Mylk Hemp Mylk. $ Good Mylk · $83 DAIRY-FREE MILK SUBSTITUTE OPTIONS · Soy milk · Cashew milk · Oat milk · Chickpea milk (Yep. That's a thing! You can make it, too. Try this chickpea milk recipe
It has a alteenatives subtle taste compared to soy non-dakry, too. Altrenatives coffee, choose a creamy Product trial promotions milk. Free office supply trials less common, non-dairy milk can also be made from a base of hazelnuts, walnuts, pistachios, flax seeds, macadamia nuts, rice, and more. Cashew Milk Like almond milk, unsweetened versions of cashew milk are low on macronutrients. TMI .	ACX Audiobook Publishing Made Easy. However, with only 25—50 calories per cup ml , unsweetened cashew milk is a great, low-calorie option for those looking to reduce their total daily calorie intake. Otherwise, you might find the coconut taste a bit too overbearing. Soy milk does not agree with me either and I don't like the taste of Almond milk, but I do use buttermilk in baking or substitute the milk in baking recipes with applesauce works great. But its cashew-y twist adds an almost sour element that cuts through enough to make it far more polarizing.	Oat milk and rice milk are certainly cheaper and easier to make. They taste great in coffee and smoothies, though I'm not sure how they would do $ with Subscribe & Save discount. SNAP EBT eligible. $ delivery Thu Milk Substitute Flavor. Banana · Mango · Strawberry · Vanilla. Dairy Specialty Almond milk is my main go-to. I really like Silk. Where I'm at, a half gallon is ~$, which is in line with cow's milk for price. You can	Cow's Milk · Lactose-Free Milk · Goat's Milk · Rice Milk · Hemp Milk · Almond Milk · Soy Milk · Oat Milk Almond milk, cashew milk, oat milk, rice milk, coconut milk—there are so many “alternative milks” out there and that's just a few of them! A few years ago, I Get Plant Based Milk Alternatives from Target at great low prices. Choose from Same Day Delivery, Drive Up or Order Pickup. Free shipping with $35 orders	Almond milk, cashew milk, oat milk, rice milk, coconut milk—there are so many “alternative milks” out there and that's just a few of them! A few years ago, I Silk Shelf-Stable Almond Milk, Unsweetened Vanilla, Dairy-Free, Vegan, Non-GMO Project Verified, 1 Quart (Pack of 6) Califia Farms - Oat Barista Blend Oat In the non-dairy case, you have significantly more options—almond, soy, coconut, hemp, oat, pea, cashew, and more. Then, each type usually has
That makes rice milk very Non-rairy to alternativds on its own and can even be a refreshing beverage, alternwtives when served over Free office supply trials. Get free product samples Nutrition Facts and Health Effects. Otherwise, you'll have a big mess on your hands. It has a more subtle taste compared to soy milk, too. Sour cream works the same way! Chobani Plain Plant-Based Oatmilk - 52 fl oz. If we cease to deliver in your area your Regular Order or any One-Off Order will be cancelled.	One of my kids is dairy intolerant so we've tried lots of these milk alternatives. It can be tricky to keep them straight, much less sort out which ones are actually good for you—and which are worth the price. Pros: camel milk is a good source of protein and is lower in saturated fats and lactose, making it a possible option for those who are lactose intolerant. You are responsible for all orders placed with us or information given to us under your e-mail address in combination with your password. SHOP MORY JUNE. Cons: pesticides can often be used in conventionally grown oats, including weed killer glyphosate, which is a known carcinogen. Cashew Milk.	Oat milk and rice milk are certainly cheaper and easier to make. They taste great in coffee and smoothies, though I'm not sure how they would do $ with Subscribe & Save discount. SNAP EBT eligible. $ delivery Thu Milk Substitute Flavor. Banana · Mango · Strawberry · Vanilla. Dairy Specialty Almond milk is my main go-to. I really like Silk. Where I'm at, a half gallon is ~$, which is in line with cow's milk for price. You can	Cow's Milk · Lactose-Free Milk · Goat's Milk · Rice Milk · Hemp Milk · Almond Milk · Soy Milk · Oat Milk Missing DAIRY-FREE MILK SUBSTITUTE OPTIONS · Soy milk · Cashew milk · Oat milk · Chickpea milk (Yep. That's a thing! You can make it, too. Try this chickpea milk recipe	In terms of nutrition, soy milk is a close nondairy substitute for cow's milk. It contains a similar amount of protein, but around half the Milk Alternatives ; Almond Breeze (18) 1 of 20 Almond Breeze ; Silk (15) 2 of 20 Silk ; DREAM (7) 3 of 20 DREAM ; Planet Oat (6) 4 of 20 Planet Oat ; Chobani (5) 5 Dairy-Free Milk Alternatives · Oatly Oat Drink Barista Edition 1L Add to basket · Coco Lopez Cream of Coconut g Add to basket · Alpro Barista Soya Milk 1L

Discounted non-dairy milk alternatives - Missing Oat milk and rice milk are certainly cheaper and easier to make. They taste great in coffee and smoothies, though I'm not sure how they would do $ with Subscribe & Save discount. SNAP EBT eligible. $ delivery Thu Milk Substitute Flavor. Banana · Mango · Strawberry · Vanilla. Dairy Specialty Almond milk is my main go-to. I really like Silk. Where I'm at, a half gallon is ~$, which is in line with cow's milk for price. You can

Pros: it's versatile and often gluten-free, so it may be suitable for those with Coeliac disease. They're higher in fibre, including a soluble fibre called beta-glucans, which may help lower cholesterol.

Cons: pesticides can often be used in conventionally grown oats, including weed killer glyphosate, which is a known carcinogen. Organic brands are less likely to be affected, but check with individual manufacturers for more information.

While oats are typically gluten-free, they can often be cross-contaminated and may not be suitable for those with a Coeliac gluten sensitivity. The good news is, that oat milk does have a lower environmental impact when compared to soy and almond milks.

Try our favourite: Oatly Oat Drink Whole £2. Pros: suitable for those with nut allergies, and it is gluten-free. Potato milk also contains healthy fats, carbs, proteins and fibre, making it a balanced choice compared to other milks. Cons: potato milk usually has quite a lot of added extras to give it better texture and flavour, including pea protein and rapeseed oil.

Potatoes are very sustainable, and the milk requires less water to produce than other plan-based milks. It has a low carbon footprint, making it a good choice environmentally.

Make the dressing for this vegan tagine with apricot quinoa using potato milk instead. Try our favourite: Dug Potato Milk £1. Made from hemp seeds, hemp milk is a vegan plant-based alternative that has a slight nutty flavour.

Pros: hemp milk is a good source of both omega-3 and omega-6 fatty acids, and is one of the few plant-based complete proteins, which means it contains all the essential amino acids that we need from food as the body cannot make them itself.

It's also naturally gluten-free. The nutty taste can be quite distinctive, so may not be as versatile as other milk alternatives. Watch out for brands that contain added sugar.

Environmentally, hemp milk appears to be one of the best milk alternatives, as the whole plant can be used, but more research is needed. Try our favourite: Good Hemp Seed Milk £1. In fact, it's quite creamy and more milk-like than other plant-based alternatives.

It's made by first grinding the yellow split peas into a flour; the protein is then extracted and combined with water to make the milk. Pros: peas are legumes, which means pea milk is a good source of nutrients, including iron and calcium. It's also gluten-free and a good source of protein.

Cons: pea milk does tend to contain oils, sweeteners and thickeners to improve the taste and texture, so look for unsweetened varieties. Environmentally, pea milk appears to have a lower footprint in terms of farming compared to other plant-based milk alternatives like almond milk, but it can clock up more food miles depending on where the crop is grown.

Try our favourite: Mighty Pea Unsweetened Milk £1. Almond milk is widely available these days, from supermarkets to coffee shops, and has a mild, nutty taste.

Pros: it's low in calories, versatile for drinking and cooking and is a good vegan alternative. Many brands are also sweetened and contain a thickener called carrageenan. This comes from red seaweed, but may cause digestive issues for some.

It's also not suitable for those with nut allergies. Almonds require pollination from bees to grow, and there has been concern about the demand for bees to pollinate almond trees, combined with the pesticides that are often used by large-scale almond growers, which is toxic to both bees and humans.

As well as the bees, almond plantations require over six litres of water to make one litre of almond milk, and the majority of almond trees are grown in California, an area that has suffered from severe drought for many years.

Almond milk, as a result, is now falling out of favour environmentally. Read about the top 5 health benefits of almond milk or try making your own with our recipe here.

Try our favourite: Rude Health Almond Drink £2. Pros: it's low in calories and naturally gluten-free, with no cholesterol or saturated fat. Hazelnut milk also contains vitamin E, which helps promote skin, hair and heart health. Cons: like almond milk, hazelnut milk can be high in sugar and contains little protein.

Compared to almond milk, hazelnuts have a better environmental footprint as they require the wind for pollination, rather than bees, and use much less water. Add hazelnut milk to these delicious vegan Brownies to add a slightly nutty taste.

Try our favourite: Alpro Hazelnut Drink £2. Cashew milk is rich and creamy in its consistency and has a milder taste compared to other nut milks. Pros: it's naturally gluten-free and vegan and low in calories. Cashew milk also contains calcium and vitamin D, as it's usually fortified, and is a good source of vitamin K, which is needed for blood clotting.

Cons: it's low in protein and contains no fibre, and there are many sweetened varieties, which have extra sugar.

It is also not suitable for those with a nut allergy. Try making these vegan flapjacks or a vegan chocolate party traybake with cashew milk. Try our favourite: Plenish Organic Cashew Unsweetened Milk £2. Here, we are talking about the drink variety rather than canned coconut milk that's added to curries.

It is made from coconut cream and water, and is more diluted than the canned version. Pros: coconut is not actually a nut, so it's safe for those with a nut allergy.

While is contains some saturated fat, it is a medium-chain triglyceride MCT , which goes straight to the liver where it is used for energy. Cons: it is low in protein and, like almond milk, may contain carrageenan, which can cause digestive issues for some.

Try our favourite: Koko Dairy Free £1. Like hemp milk, rice milk is made by grinding rice grains and then filtering it with water. It is thinner than other milks and can make a versatile alternative in your cooking. Pros: it is least likely of all milk alternatives to cause an allergic reaction and is low in calories.

Cons: it is low in protein but higher in carbohydrates, having been made from grain, so may not be suitable for those with blood sugar imbalances or diabetes. Rice milk typically contains more additives to improve its consistency and is also high in inorganic arsenic, making it unsuitable for young children.

Try this green breakfast smoothie made with rice milk. Try our favourite: Rude Health Organic Brown Rice Drink £1. Flax milk is made from ground flaxseeds and water. Like hemp, it has a more distinctive taste and is a little thinner in its consistency.

Pros: flax milk, like the seeds, is a good source of alpha linoleic acids ALA , a type of omega-3 fatty acid found in plants that is naturally anti-inflammatory. It is naturally gluten-free and may be suitable for those with a nut allergy.

Cons: Flax milk tends to contain more thickeners and preservatives to improve its texture and shelf-life. This is a newer milk to the market and it appears to be fairly sustainable, but organic varieties may be best to ensure there has been no use of pesticides during farming.

Try our favourite: Flax Drink Bio £4. Tiger nuts are tubers, not nuts. They are about the size of a chickpea, and they get their name from the stripes on their exterior. Cons: Tiger nut milk is often blended with rice milk to make it creamier, but, unlike the actual tiger nuts themselves, there is no fibre and very little protein in tiger nut milk.

Other issues may come in around fair trade and ethical sourcing. Try our favourite: Rude Health Organic Tiger Nut Drink £2. A newer nut milk on the market with a more distinctive, nutty flavour than other nut milks, making it good for coffee and baking. Pros: naturally higher in good fats and protein, which can be helpful for keeping blood sugar levels stable.

These good fats are polyunsaturated and ALA, which offer several health benefits and may be neuroprotective. Cons: walnut milk often contains added sugars and is not suitable for those with a nut allergy.

Walnuts, like almonds, often come from California, which brings with it some sustainability issues around water.

Try adding walnut milk to this vegan ginger loaf cake recipe or baked banana porridge for extra nuttiness. Try our favourite: Valsoia Walnut Drink £2.

Pros: quinoa milk is often gluten-free and suitable for coeliacs check individual brands for any added ingredients , is higher in protein than other plant-based milks and contains no fat.

Cons: it's not as widely available in the UK as other cow's milk alternatives. There has been a surge in popularity of quinoa and quinoa-based products in the last decade, which did start to have an impact on certain regions that harvest this crop.

Therefore, sustainability is a bigger concern here than its impact on global warming, which is relatively low. Try our favourite: NaturGreen Organic Quinoa Oat Drink £2.

Pros: it contains all-important omega-3 fatty acids and MCT, as well as protein. It's also low in carbohydrates. Cons: some brands add protein powders to the milk for texture and consistency, and it can often be loaded with additives and sweeteners, so check the label.

Chia seeds are adaptable and can grow in low-quality soils with little strain on resources, making it environmentally sound. Get extra health benefits by subbing in chia seed milk for this turmeric latte.

Made with macadamia nuts, this is a creamy, slightly nutty milk that's quite new on the market. Pros: it is low in calories and gluten-free, contains a little protein and is higher in polyunsaturated and monounsaturated fats.

Cons: macadamia milk is often mixed with protein powder to add thickness, and usually has added sugars unless you can find an unsweetened variety. However, the taste can vary between brands.

One cup ml of unsweetened soy milk contains 80—90 calories, 4—4. It contains a similar amount of protein, but around half the number of calories, fats and carbohydrates. These are the amino acids that cannot be produced by the body and must be obtained from the diet This is mostly because of the large amounts of isoflavones in soy.

These can affect estrogen receptors in the body and affect the function of hormones 11 , While this topic is widely debated, there is no conclusive evidence to suggest that moderate amounts of soy or soy milk will cause harm in otherwise healthy adults 13 , 14 , Lastly, soy milk made from soybeans is not recommended for people with a FODMAP intolerance or who are in the elimination phase of the low-FODMAP diet.

FODMAPs are a type of short-chain carbohydrate naturally present in some foods. They can cause digestive issues such as gas and bloating. Summary Soy milk is made from whole soybeans or soy protein isolate. Soy milk is often seen as controversial, though drinking soy milk in moderation is unlikely to cause harm.

It has a light texture and a slightly sweet and nutty flavor. One cup ml of unsweetened almond milk contains 30—35 calories, 2. It is also significantly lower in protein and carbohydrates. On the other hand, almond milk is a much less concentrated source of the beneficial nutrients found in whole almonds, including protein, fiber and healthy fats.

This is because almond milk is made up of mostly water. These are often blanched with the skin removed, which greatly reduces the fiber, protein, vitamin and mineral content. Almonds also contain phytic acid, a substance that binds to iron, zinc and calcium to reduce their absorption in the body.

Summary Almond milk has a light, sweet, nutty flavor and is low in calories, fat and carbohydrates. On the downside, it is low in protein and contains phytic acid, a substance that limits the absorption of iron, zinc and calcium.

It is sold in cartons alongside milk and is a more diluted version of the type of coconut milk commonly used in Southeast Asian and Indian cuisines, which is usually sold in cans. Coconut milk has a creamy texture and a sweet but subtle coconut flavor.

One cup ml contains 45 calories, 4 grams of fat, no protein and almost no carbohydrates 20 , In fact, coconut milk has the lowest protein and carbohydrate content of the nondairy milks. It may not be the best option for those with increased protein requirements, but it would suit those looking to reduce their carb intake.

Some research suggests that MCTs may help reduce appetite, assist with weight loss and improve blood cholesterol levels more than other fats 22 , 23 , 24 , However, much of this research is based on poor-quality evidence and there is very little research on the effects of coconut milk specifically.

At the end of the day, consuming a moderate amount of coconut milk as part of a healthy diet should not be a cause for concern. Summary Coconut milk has a creamy, milk-like consistency and a sweet, coconut taste. It contains no protein, little to no carbohydrates and is high in medium-chain triglycerides MCTs , a type of saturated fat.

In its simplest form, oat milk is made from a mixture of oats and water. Nevertheless, manufacturers often add extra ingredients such as gums , oils and salt to produce a desirable taste and texture. Oat milk is naturally sweet and mild in flavor. One cup ml contains — calories, 4. Interestingly, oat milk is high in total fiber and beta-glucan, a type of soluble fiber that forms a thick gel as it passes through the gut.

The beta-glucan gel binds to cholesterol, reducing its absorption in the body. This helps lower cholesterol levels, particularly LDL cholesterol, the type associated with an increased risk of heart disease 29 , 30 , Summary Oat milk has a mild, sweet flavor.

It is high in protein and fiber, but also high in calories and carbohydrates. Oat milk contains beta-glucan, which can help lower cholesterol and blood sugar levels.

Rice milk is made from milled white or brown rice and water. As with other nondairy milks, it often contains thickeners to improve texture and taste. Rice milk is the least allergenic of the nondairy milks.

This makes it a safe option for those with allergies or intolerances to dairy, gluten, soy or nuts. Rice milk is mild in taste and naturally sweet in flavor.

It has a slightly watery consistency and is great to drink on its own as well as in smoothies, in desserts and with oatmeal. One cup ml of rice milk contains — calories, 2—3 grams of fat, 1 gram of protein and 27—38 grams of carbohydrates 36, It also contains considerably less protein and fat.

Of all the nondairy milk alternatives on this list, rice milk contains the most carbohydrates — around three times as many as the others.

For this reason, it may not be the best option for people with diabetes. Due to its low protein content, rice milk may also not be the best option for growing children, athletes and the elderly. This is because these populations have higher protein requirements.

Rice milk has also been shown to contain high levels of inorganic arsenic , a toxic chemical found naturally in the environment Long-term exposure to high levels of inorganic arsenic has been associated with an increased risk of various health problems, including certain cancers and heart disease 39 , 40 , The US Food and Drug Administration FDA recommends that people consume rice as part of a balanced diet that includes a variety of grains.

Solely relying on rice and rice products is not advised, especially for infants, toddlers and pregnant women For most people, drinking rice milk should not be a cause for concern. However, if rice happens to make up a significant part of your diet, then it could be beneficial to diversify your diet by eating a variety of grains, including other nondairy milks.

Summary Rice milk is the most hypoallergenic nondairy milk. It is low in fat and protein yet high in carbohydrates. Rice milk contains high levels of inorganic arsenic, which may cause some potential health problems in those who consume rice as a main food source.

It is rich and creamy and has a sweet and subtle nutty flavor. As with most nut-based milks, the nut pulp is strained from the milk. This means the fiber, protein, vitamins and minerals from the whole cashew are lost.

One cup ml of unsweetened cashew milk contains just 25—50 calories, 2—4 grams of fat, 0—1 gram of protein and 1—2 grams of carbohydrates 43 , Due to its low protein content, cashew milk may not be the best option for people with increased protein requirements.

It could be worth switching to a higher-protein milk such as soy or oat if you have increased protein needs, or if you struggle to meet your daily protein requirements. However, with only 25—50 calories per cup ml , unsweetened cashew milk is a great, low-calorie option for those looking to reduce their total daily calorie intake.

The low carbohydrate and sugar content also makes it a suitable option for people who need to monitor their carb intakes, such as people with diabetes. Summary Cashew milk has a rich and creamy taste and is low in calories, carbohydrates and sugar.

On the downside, it contains very little protein, and may not be the best option for those with higher protein requirements. It has a richer, smoother and creamier flavor than most nondairy milks, and tastes great on its own or in coffee and smoothies.

One cup ml contains 50—55 calories, 4. It is also somewhat lower in protein and carbohydrates. It is very low in calories, with only 50—55 calories per cup ml.

This makes it a great option for those trying to reduce their calorie intake. The low carbohydrate content also makes it a suitable option for people with diabetes or those looking to reduce their carb intake.

Increasing your intake of monounsaturated fats may help reduce blood cholesterol levels, blood pressure and the risk of heart disease, especially if it replaces some saturated fat or carbohydrates in your diet 47 , 48 , 49 , Summary Macadamia milk is a relatively new milk to the market.

Macadamia milk is high in monounsaturated fats and low in calories and carbohydrates. Hemp milk is made from the seeds of the hemp plant, Cannabis sativa.

This is the same species used to make the drug cannabis, also known as marijuana. Hemp milk has a slightly sweet, nutty taste and a thin, watery texture. It works best as a substitute for lighter milks such as skim milk. One cup ml of unsweetened hemp milk contains 60—80 calories, 4.

It also contains significantly fewer carbohydrates. It is a good option for vegans and vegetarians, since one glass provides 2—3 grams of high quality, complete protein, with all the essential amino acids. Your body cannot make omega-3s and omega-6s, so you must obtain them from foods Lastly, unsweetened hemp milk is very low in carbohydrates, making it a great option for those who want to reduce their carb intake.

If this is a priority for you, avoid sweetened varieties because they can contain up to 20 grams of carbs per cup ml