Nutrition Diet: What are the alternatives to milk?

October 6, 2025 •

5 min read

According to a 2021 Mintel study, approximately one-third of British adults consume plant-based milk alternatives. For those seeking to understand what are the alternatives to milk, the market offers a diverse and expanding range of options catering to various dietary needs and preferences.

Quick Summary

Comprehensive guide comparing popular milk alternatives, such as soy, almond, oat, and coconut milk. Covers nutritional value, taste profiles, best uses for cooking and coffee, and considerations for fortified versions to ensure a balanced diet.

Key Points

Soy Milk is a Protein Powerhouse: Among plant-based options, soy milk offers a protein content most comparable to dairy milk, making it a great choice for muscle repair and building.
Oat Milk's Creamy Appeal: Its naturally sweet flavor and creamy texture make oat milk a popular and reliable choice for lattes, coffee, and achieving a rich consistency in cooking.
Low-Calorie, Nutty Flavor: Unsweetened almond milk is a low-calorie alternative with a subtle nutty taste, ideal for smoothies, cereal, and for those watching their weight.
Fortification is Essential: Many milk alternatives lack the natural calcium and vitamin D of dairy milk, so always choose fortified products and shake the carton to ensure you get these vital nutrients.
Match the Milk to the Purpose: The best milk alternative depends on the application; soy and oat are good for baking and coffee, while thinner milks like rice or almond are better for cereal.
Beware of Added Sugars: Opt for unsweetened varieties of plant-based milks whenever possible to avoid excess sugar intake, which can vary significantly between brands.

The Rise of Plant-Based Milks

For many, moving away from traditional dairy milk is a choice driven by health, ethical, or environmental factors. A significant number of people experience lactose intolerance, a digestive condition caused by the body's inability to digest lactose, the sugar found in milk. Others adopt a vegan lifestyle, or simply prefer the taste and variety that plant-based milks offer. The surge in consumer interest has led to an explosion of products in the dairy aisle, making it easier than ever to find a suitable substitute. However, with so many options available, understanding their unique characteristics is crucial for making an informed choice that aligns with your nutritional goals.

A Closer Look at Popular Milk Alternatives

Soy Milk

As one of the earliest and most widely used dairy alternatives, soy milk is made from soybeans and filtered water. Its nutritional profile is famously similar to cow's milk, making it a standout for those concerned about protein intake. A typical serving provides a significant amount of plant-based protein and is often fortified with calcium and vitamins A and D. It has a neutral flavor and creamy texture, which makes it an excellent one-to-one substitute for cow's milk in both baking and cooking.

Almond Milk

This popular nut-based milk alternative is made from ground almonds and water. Its main appeal lies in its low-calorie count, especially in unsweetened varieties, making it a favorite for those managing their weight. Almond milk has a delicate, nutty flavor and a thinner consistency than cow's milk. While it contains less protein than soy or dairy milk, it is a good source of vitamin E and is widely fortified with calcium and vitamin D. In coffee, barista-style versions are recommended to prevent curdling.

Oat Milk

Oat milk has rapidly grown in popularity, particularly among coffee lovers. It is made by blending oats with water and straining the liquid. This process gives it a naturally creamy, slightly sweet flavor that mimics the texture of dairy milk, making it ideal for frothing for lattes and cappuccinos. Nutritionally, oat milk is notable for its high fiber content, including beta-glucans which can help lower cholesterol. It has more carbohydrates than some other plant milks but is a good source of B vitamins and is often fortified with calcium.

Coconut Milk

Derived from coconut flesh and water, carton coconut milk (different from the canned version used in cooking) has a distinct tropical flavor and a texture similar to skim milk. While a delicious addition to iced coffee and certain recipes, it is naturally low in protein and calcium. It is also higher in saturated fats compared to other plant milks. For those who enjoy the flavor, it can be a useful alternative, but it should not be relied upon as a primary source of protein or calcium unless fortified.

Rice Milk

Made from milled rice and water, rice milk is known for being the most hypoallergenic of all milk alternatives, making it a safe choice for those with allergies to nuts, soy, or dairy. It has a naturally sweet taste but a thin, watery consistency and provides very little protein. It is relatively high in carbohydrates and can curdle in hot beverages. While often fortified, its lower nutritional density means it is not a suitable substitute for younger children and should be supplemented with other nutrients.

Pea Milk

Pea milk is a newer entry into the market, made from pea protein extracted from yellow split peas. Its high protein content, similar to cow's milk, and thick, creamy texture make it a strong contender for a nutritional and functional alternative. It is an excellent option for those with nut or soy allergies seeking high-protein milk and is a great option for coffee. Many brands are fortified with calcium and vitamin D.

The Importance of Fortification and Label Reading

Choosing a milk alternative is not just about flavor; it's also about understanding its nutritional contribution, especially concerning essential vitamins and minerals. Manufacturers often add key nutrients like calcium and vitamin D to plant-based milks in a process called fortification to bring their nutritional value closer to dairy milk. Calcium is vital for bone health, and vitamin D helps the body absorb it effectively. When purchasing, always check the nutrition label for fortification, and remember to shake the carton well, as calcium can settle at the bottom. Additionally, look for unsweetened versions to avoid added sugars, which can contribute to unnecessary calories.

Comparison Table: Popular Milk Alternatives


Feature	Soy Milk	Almond Milk	Oat Milk	Coconut Milk	Rice Milk	Pea Milk
Flavor	Neutral, slightly beany	Nutty, delicate	Mildly sweet	Distinctly tropical	Sweet, mild	Neutral
Texture	Creamy, similar to dairy	Thin, watery	Creamy, smooth	Thin (carton) to rich (canned)	Thin, watery	Creamy, thick
Protein	High (~7-8g per cup)	Low (~1g per cup)	Moderate (~3-4g per cup)	Very low (~0.5g per cup)	Very low (~0.5g per cup)	High (~8g per cup)
Fat	Low, mostly unsaturated	Low, mostly unsaturated	Low, mixed	High in saturated fats	Very low	Moderate
Best Uses	Baking, coffee, cooking	Cereal, smoothies	Coffee, lattes, baking	Iced drinks, curries, desserts	Cereal, low-allergen needs	Coffee, protein boost

Conclusion: Finding Your Perfect Match

The landscape of milk alternatives is diverse, offering a solution for almost every dietary need and preference. For those prioritizing high protein, soy or pea milk are the clear frontrunners. If you are looking for a low-calorie option, unsweetened almond milk is your best bet. Coffee enthusiasts often favor oat milk for its creamy consistency and ability to froth. However, it is essential to look beyond marketing and read nutritional labels carefully, paying close attention to added sugars and fortification levels. While the taste and texture of each product will come down to personal preference, understanding the nutritional differences is key to making a choice that supports your overall health. Experimenting with different varieties will help you discover which alternative is the best fit for your unique lifestyle and palate.

For more detailed guidance on comparing plant-based milks based on nutritional content, consult resources from authoritative health organizations like the Food and Drug Administration (FDA).

Frequently Asked Questions

Oat milk is widely considered one of the best alternatives for coffee and lattes due to its creamy texture and ability to froth well, mimicking the experience of dairy milk. Soy milk is another excellent option with similar properties.

For children under two, most milk alternatives like rice or almond are not nutritionally sufficient and should be avoided. Fortified soy or pea milk are exceptions, but parents should always consult a pediatrician before introducing alternatives.

Soy milk and pea milk are the highest in protein among plant-based options, containing a comparable amount to cow's milk. They are excellent choices for those seeking a protein boost.

To ensure adequate calcium intake, choose plant-based milks that are fortified with calcium and vitamin D. You can also get calcium from other non-dairy sources like leafy greens and fortified juices.

Yes, many can. Soy milk is often the best for baking due to its neutral flavor and creamy consistency. Oat milk also works well, but its natural sweetness may alter the final taste.

Unsweetened almond milk is generally the lowest in calories of the common milk alternatives, making it a popular choice for calorie-conscious individuals.

For those with nut allergies, soy, oat, rice, or pea milk are all suitable options. It is important to check labels to ensure the product is free from any cross-contamination with nuts.