14 Best Dairy Free Milk Substitute 

Are you lactose intolerant or a vegan looking for a dairy-free alternative to milk? With so many milk substitutes available in the market, choosing the right one can be overwhelming.

In this blog, we will explore some of the best options for those looking for non-dairy alternatives to milk. We will cover why it’s important to choose milk substitutes and what factors to consider when substituting. From soybeans as a base to hemp milk, almond milk, oat milk, cashew milk, macadamia milk, quinoa milk, and rice milk—we have everything covered in this comprehensive guide on dairy-free delights.

Soy milk is one of the best milk alternatives and is typically produced by using either soy protein isolate or soybeans, and frequently includes thickeners and vegetable oils to enhance its flavor and texture. Normally, it has a mild and creamy flavor. It serves as an excellent replacement for cow’s milk in savory dishes, with coffee or on top of cereal.

One glass or 250ml of unsweetened soy milk contains around 80 to 90 calories, 4 to 4.5 grams of fat, 7 to 9 grams of protein, and 4 grams of carbohydrates. When it comes to nutritional aspects, soy milk is a suitable alternative to cow’s milk which is non-dairy in nature. It comprises a comparable quantity of protein while having only half the calories, fats, and carbohydrates (1).

Soy milk is also one of the few plant-based sources of high-quality “complete” protein, which provides all the essential amino acids. These are the amino acids that the body is unable to synthesize and, therefore, need to be acquired through dietary sources.

Quinoa milk is prepared from water and quinoa, an edible seed commonly prepared and consumed as a grain. Quinoa is a highly nutritious, gluten-free grain that contains high-quality protein. Although it has gained popularity as a “superfood” in recent years, quinoa milk is a relatively new addition to the market.

The flavor profile of quinoa milk is characterized by a mild sweetness and nuttiness, with a noticeable quinoa essence. For optimal consumption, it is recommended to pour quinoa milk over cereal or incorporate it into warm porridge.

One glass of 250ml of Quinoa milk contains 70 calories, 1 gram of fat, 2 grams of protein, and 12 grams of carbohydrates.

The carbohydrate content of quinoa milk is similar to that of cow’s milk, but it contains less than half the amount of calories. Moreover, it has noticeably lower levels of fat and protein. The composition of this milk primarily comprises water with only 5-10% quinoa. Consequently, most of the essential nutrients, fiber, minerals, and vitamins from quinoa are diluted in this mixture.

Compared to other non-dairy milk, quinoa milk has a balanced nutrition profile. It is low in fat but contains moderate amounts of protein, calories, and carbs. As such, it serves as an excellent source of complete protein for vegetarians and vegans who follow a plant-based diet.

Made from either whole almonds or almond butter and water, almond milk has a delicate consistency and a slightly sweet and nutty taste. This versatile dairy-free alternative can be incorporated into coffee and tea, blended into smoothies, or utilized as a replacement for cow’s milk in desserts and baked goods without altering the intended flavor.

One glass or 250ml of unsweetened almond milk contains around 30 to 35 calories, 2.5 grams of fat, 1 gram of protein, and 1–2 grams of carbohydrates.

When compared to cow’s milk, it has fewer than 25% calories and less than 50% fat. Additionally, its protein and carbohydrate content is considerably lower. As a result, it is among the lowest-calorie non-dairy milk alternatives, making it an excellent choice for individuals who wish to decrease their calorie intake.

Additionally, almond milk is a natural source of vitamin E, an antioxidant that helps protect the body from harmful substances known as free radicals.

In order to maximize the nutritional value and potential health advantages of almonds, it is advisable to opt for almond milk brands that have a larger proportion of almonds, typically ranging from 7% to 15%.

Phytic acid, found in almonds, can bind with iron, zinc, and calcium, resulting in reduced absorption of these essential nutrients in the body. As a result, your body’s ability to absorb these nutrients from almond milk may be slightly decreased.

Coconut milk is made from coconut water and white flesh, also known as coconut meat or brown coconuts.  It has a very creamy texture and a sweet but subtle coconut flavor.

One glass or 250ml of coconut milk contains 45 calories, 4 grams of fat, no protein, and almost zero carbohydrates.

Coconut milk has about one-third fewer calories than cow’s milk and half the amount of fat. However, it contains notably less protein and carbohydrates compared to other non-dairy milk alternatives. Individuals who require higher protein intake may not find it the best choice, but it could be a suitable option for those who wish to limit their carb consumption.

Additionally, it is worth noting that nearly 90% of the calories in coconut milk originate from saturated fat, which encompasses a specific type called medium-chain triglycerides (MCTs). Certain studies found that MCTs could potentially aid in decreasing appetite, promoting weight loss, and enhancing blood cholesterol levels more effectively than other types of fats (2).

Oats milk is made by mixing oats and water. With a sweet and delicate taste, oat milk can be utilized in cooking just like conventional cow’s milk. It also pairs perfectly with cereals or blended into smoothies.

One glass of 250ml of oat milk contains 140 to 170 calories, 4.5 to 5 grams of fat, 2.5 to 5 grams of protein, and 19 to 29 grams of carbohydrates.

Compared to cow’s milk, oat milk has a similar calorie count but can contain up to twice the amount of carbohydrates and approximately half the quantity of protein and fat. What’s more is that oat milk is rich in total fiber and beta-glucan, a soluble fiber variant that transforms into a dense gel-like substance during digestion.

The beta-glucan gel can attach to cholesterol, decreasing its absorption within the body. As a result, cholesterol levels, specifically LDL cholesterol, linked with an elevated risk of heart disease, are reduced (3).

Research conducted on men who had high cholesterol levels revealed that drinking around 750ml of oat milk every day for five weeks resulted in a 3% decrease in total cholesterol and a 5% decrease in LDL cholesterol.  Furthermore, studies have demonstrated that beta-glucan may aid in promoting satiety and reducing blood sugar levels after eating.

Cashew milk is created by blending cashew nuts or cashew butter with water. Its texture is smooth and creamy, while its taste is mildly sweet and nutty. Due to its consistency, it can be effectively used as a thickening agent in smoothies, as a coffee creamer, and as an alternative to cow’s milk in desserts. However, like other nut-based milk, the milk is separated from the nut pulp during production. Consequently, this process results in the loss of fiber, protein, vitamins, and minerals that are present in the whole cashew.

One glass or 250ml of cashew milk contains just 25 to 50 calories, 2 to 4 grams of fat, 0 to 1 gram of protein, and 1 to 2 grams of carbohydrates.

Cashew milk has fewer calories than cow’s milk, with less than one-third of the calorie count, and half the fat content. Additionally, it contains less protein and carbohydrates. However, those with increased protein requirements may find cashew milk inadequate due to its low protein content. In such cases, switching to higher-protein milk like soy or oat could be more suitable for meeting daily protein needs.

The low carbohydrate and sugar content also makes it a desirable option for people who need to check their carb intake, such as people with diabetes.

Peanut milk is a plant-based milk alternative made from peanuts. To produce it, raw peanuts are typically soaked, blended with water, and then strained to remove solids. The resulting liquid can be consumed as is or sweetened and flavored to taste.

Nutritionally, peanut milk is rich in protein, healthy fats, and various vitamins and minerals. It contains essential nutrients such as niacin, folate, vitamin E, and manganese. However, its nutritional profile differs from dairy milk. While peanut milk is a good source of plant-based protein, it generally contains less calcium and vitamin D than dairy milk. It’s also naturally lactose-free, making it a suitable option for those with lactose intolerance or vegans.

In comparison to dairy milk, peanut milk may have a nuttier flavor and may not match the calcium and vitamin D content, but it offers a nutrient-dense alternative for individuals seeking plant-based options.

Made from milled white or brown rice and water, rice milk typically includes thickeners to enhance its texture and taste, like other non-dairy milk. Of all the non-dairy milk, it is the least allergenic, making it a viable choice for people with dairy, gluten, soy, or nut allergies or intolerances. Rice milk has a mild taste and a naturally sweet flavor. It may have a slightly watery consistency but is enjoyable on its own as well as in smoothies, desserts, and oatmeal.

One glass or 250ml of rice milk contains 130 to 140 calories, 2 to 3 grams of fat, 1 gram of protein, and 27 to 38 grams of carbohydrates.

In terms of calorie content, rice milk is similar to cow’s milk. However, it has almost twice the amount of carbohydrates and significantly lower levels of protein and fat. Among all the non-dairy milk options mentioned, rice milk stands out with the highest carbohydrate content – approximately three times higher than the rest.

Also, rice milk has a high glycemic index (GI) ranging from 79 to 92. This indicates that it is swiftly absorbed in the digestive tract and causes a rapid increase in blood sugar levels. As a result, individuals with diabetes may want to consider other alternatives.

Flax milk is a plant-based, non-dairy alternative made from flaxseeds. To produce flax milk, flaxseeds are blended with water and then strained to create a smooth, liquid consistency. The resulting milk is known for its mild, nutty flavor.

Nutrient content in flax milk varies, but it generally contains fewer calories and less saturated fat than dairy milk. Flax milk is often fortified with vitamins and minerals, such as calcium and vitamin D, to match or exceed the nutritional profile of dairy milk. It is a good source of omega-3 fatty acids, promoting heart health.

Compared to dairy milk, flax milk is typically lower in calories and saturated fat, making it a suitable option for those looking to reduce their intake of animal products or with lactose intolerance. However, it may have less protein, so individuals should consider alternative protein sources in their diet.

Derived from the seeds of the hemp plant, hemp milk has a subtle nutty flavor and a thin, watery consistency. Its characteristics make it an ideal alternative for lighter milk like skim milk.

One glass or 250ml of hemp milk contains 60 to 80 calories, 4.5 to 8 grams of fat, 2 to 3 grams of protein, and 0 to 1 gram of carbohydrates.

Hemp milk has a similar fat content to cow’s milk, however, it contains approximately 50% fewer calories and protein. Additionally, it has considerably fewer carbohydrates. For vegans and vegetarians, it serves as an excellent alternative since a single glass offers 2-3 grams of complete protein that consists of all the essential amino acids.

In addition, hemp milk serves as a rich source of two crucial fatty acids – alpha-linolenic acid and linoleic acid, which fall under the categories of omega-3 and omega-6 respectively. As your body is incapable of producing these fatty acids on its own, it is necessary to acquire them through dietary sources.

Finally, individuals seeking to decrease their carbohydrate consumption can benefit from incorporating unsweetened hemp milk into their diet since it contains minimal amounts of carbs. On the other hand, sweetened variations should be avoided as they can contain up to 20 grams of carbohydrates in a 250ml serving.

Macadamia milk, a relatively recent addition to the market, primarily consists of water with approximately 3% macadamia nuts. The majority of brands producing this milk are based in Australia and utilize Australian macadamias in their production.

It is more smoother, richer and creamy taste compared to many other plant-based milks, making it enjoyable whether consumed on its own or incorporated into coffee and smoothies.

A single cup (240 ml) provides approximately 50–55 calories, 4.5–5 grams of fat, 1–5 grams of protein, and 1 gram of carbohydrates.

Macadamia milk has around one-third the calories and roughly half the fat content of cow’s milk. Additionally, it is slightly lower in both protein and carbohydrates.

Pistachio milk is a plant-based milk alternative made from blended pistachios and water. To make pistachio milk, raw or roasted pistachios are soaked, blended with water, and then strained to remove the solids. Some recipes may include sweeteners, flavorings, or thickeners to enhance taste and texture.

Nutritionally, pistachio milk is generally lower in calories and saturated fat compared to dairy milk. It contains healthy monounsaturated and polyunsaturated fats, along with some protein, fiber, and essential nutrients like phosphorus, potassium, and vitamin B6. Additionally, pistachio milk is naturally lactose-free, making it suitable for individuals with lactose intolerance.

Compared to dairy milk, pistachio milk is often lower in protein, calcium, and vitamin D. However, it can be a good option for those seeking a dairy-free alternative, especially if fortified with additional nutrients. It offers a unique, nutty flavor and can be used in various recipes, such as coffee, cereal, or smoothies.

Hazelnut milk is a plant-based milk alternative crafted from hazelnuts and water. To make hazelnut milk, raw or roasted hazelnuts are typically soaked, blended with water, and then strained to extract the liquid, leaving behind the solids. Sweeteners, such as dates or vanilla, can be added for flavor.

Nutritionally, hazelnut milk is often lower in calories and saturated fat compared to dairy milk. It contains healthy monounsaturated fats, along with some protein, fiber, and essential nutrients like vitamin E, manganese, and magnesium. Hazelnut milk is naturally lactose-free, making it a suitable option for individuals with lactose intolerance.

While hazelnut milk generally lacks the same protein and calcium content as dairy milk, it offers a rich, nutty taste and can be a delicious alternative for those seeking a plant-based or dairy-free option. It can be used in various culinary applications, such as coffee, cereal, or baking.

Pecan milk is a non-dairy milk alternative made from blending pecans with water. The process involves soaking raw or roasted pecans, blending them with water, and then straining the mixture to extract the liquid, resulting in a creamy nut milk. Sweeteners or flavorings may be added for taste.

Nutritionally, pecan milk is often lower in calories and saturated fat compared to dairy milk. It contains healthy monounsaturated and polyunsaturated fats, offering a source of essential fatty acids. Pecan milk provides some protein, fiber, and essential nutrients like manganese, zinc, and vitamin E. Being naturally lactose-free, it is suitable for those with lactose intolerance.

While pecan milk may have a lower protein and calcium content than dairy milk, it provides a unique, slightly sweet flavor. It serves as an excellent dairy-free option for those seeking alternatives, adding diversity to plant-based milk choices in coffee, cereals, or recipes.

Choosing a milk replacement or a dairy-free milk substitute is a great way to maintain a healthy diet while also catering to dietary restrictions. With so many options available, it’s important to consider what you want from your milk substitute and which one works best with your lifestyle. Whether you’re looking for something high in protein or low in carbohydrates, there’s a milk substitute out there that will work for you. So try out different options and see what you like best!

Popular dairy-free milk substitutes in India include almond milk, soy milk, coconut milk, rice milk, and oat milk. These plant-based alternatives cater to various dietary preferences and needs.

Common substitutes for milk in cooking include almond milk, soy milk, coconut milk, oat milk, and rice milk. Choose based on dietary preferences and the dish being prepared.

Almond milk, soy milk, coconut milk, oat milk, and rice milk are excellent dairy-free substitutes for baking. Choose based on the recipe’s flavor compatibility and desired consistency.

Soy milk is often considered the best milk alternative for closely resembling the taste and texture of cow’s milk. It has a creamy consistency and a neutral flavor profile.

Calcium-rich substitutes for milk include fortified plant-based milks (soy, almond, or oat milk), leafy greens (kale, broccoli), tofu, sesame seeds, and fortified orange juice. Ensure a varied diet for optimal calcium intake.