What foods are good to replace milk with? A Comprehensive Nutrition Guide

October 6, 2025 •

4 min read

According to a study published by the American Society for Nutrition, many plant-based milks do not nutritionally compare to cow's milk unless fortified with key vitamins and minerals. This guide explores what foods are good to replace milk with while maintaining essential nutrients like calcium and protein for a balanced diet.

Quick Summary

This guide covers popular plant-based milks like soy, oat, and almond milk, highlighting key differences. It also identifies non-dairy sources for essential nutrients such as calcium and protein, offering practical tips for cooking, baking, and general dietary substitutions.

Key Points

Soy Milk is a Nutritional Match: It offers protein and calcium levels most comparable to cow's milk, making it a reliable all-purpose replacement.
Check for Fortification: Not all plant-based milks are equal; for essential nutrients like calcium and vitamin D, always check the label for fortification.
Diverse Calcium Sources Exist: Excellent calcium can be found in non-dairy foods like leafy greens, fortified tofu, canned salmon, and nuts.
Protein from Plants: Replenish protein with whole foods such as legumes (lentils, beans), nuts, seeds, and soy products (tofu, edamame).
Cook with Care: Select substitutes based on their function in a recipe; for example, use soy milk for baking structure and canned coconut milk for creamy sauces.

For many, milk is a dietary staple, providing important nutrients like calcium, protein, and vitamin D. However, individuals may choose to replace milk due to lactose intolerance, a dairy allergy, ethical considerations, or personal dietary preferences. The good news is that a vast array of effective substitutes are available, from readily accessible fortified beverages to whole food options.

Plant-Based Milk Alternatives

The market for plant-based milks has exploded, offering a diverse range of flavors, textures, and nutritional profiles. When selecting an alternative, it's crucial to check the nutritional label, especially for fortification with calcium and vitamin D, as natural levels can vary greatly.

Soy Milk: Nutritionally, soy milk is the closest plant-based alternative to cow's milk, offering a similar amount of protein (around 7-8 grams per cup). It is also widely available and often fortified with calcium and vitamin D. Its creamy consistency and neutral flavor make it versatile for both drinking and cooking.
Oat Milk: Known for its thick and creamy texture, oat milk is a popular choice for coffee and cereals. While lower in protein than soy or dairy milk, many brands are fortified with calcium. Unsweetened varieties are lower in sugar, but some formulations may have a higher carbohydrate content.
Almond Milk: This is one of the lowest-calorie milk alternatives, making it suitable for those watching their calorie intake. However, its protein content is very low (around 1 gram per cup). Fortification is key for calcium and vitamin D content. Almond milk's slightly nutty flavor is pleasant in smoothies and desserts.
Coconut Milk: Available in cartons (for drinking) or cans (for cooking), coconut milk is creamier but generally low in protein and calcium unless fortified. Canned versions are higher in saturated fat and can be used to replace heavy cream in recipes. The distinct coconut flavor is perfect for curries and some desserts.
Hemp Milk: Made from hemp seeds, this alternative provides a moderate amount of protein and a favorable ratio of omega-3 to omega-6 fatty acids. It has a unique, nutty flavor that some may find strong.
Rice Milk: This option has a thin consistency and a naturally sweet flavor. It is the most hypoallergenic of the plant-based milks but is very low in both protein and fat. Fortification is essential for nutrient content.

Nutrient-Rich Whole Food Replacements

Beyond beverages, a balanced diet can provide the nutrients often associated with milk from a variety of whole foods. This is crucial for ensuring adequate intake of key vitamins and minerals.

Non-Dairy Calcium Sources

Leafy Green Vegetables: Kale, collard greens, and bok choy offer a significant amount of bioavailable calcium. They are also packed with fiber and other vitamins.
Fortified Tofu: Tofu processed with calcium sulfate is an excellent source of calcium, with some brands providing more than a glass of milk.
Canned Fish with Bones: Canned salmon and sardines, when the soft bones are included, are a fantastic source of both calcium and omega-3 fatty acids.
Nuts and Seeds: Almonds, chia seeds, and sesame seeds (including tahini) are good sources of calcium.

Protein Sources

Legumes: Lentils, chickpeas, and various beans are rich in plant-based protein.
Nuts and Seeds: Beyond calcium, nuts and seeds like peanuts, almonds, and pumpkin seeds are also excellent protein sources.
Soy Products: In addition to soy milk, other soy products like edamame and tofu provide high-quality protein.
Eggs: A versatile and complete protein source, eggs can be incorporated into many meals.

Replacing Milk in Cooking and Baking

Substituting milk in recipes requires attention to its role in the final product. Different alternatives work better for different applications based on their fat, protein, and sugar content.

For baking (cakes, breads): Soy milk works well as a 1:1 replacement due to its similar protein content, which aids in browning and structure. Almond milk can be used but may result in a paler color. Water with a tablespoon of butter can also work in a pinch for some recipes, like chocolate cake where the color change is not an issue.
For creamy sauces and curries: Canned full-fat coconut milk is an ideal substitute for heavy cream or half-and-half due to its high fat content.
For thickening: Cashew cream (made by blending soaked cashews) or silken tofu can be used to create creamy textures in desserts, sauces, and cheesecakes.
For buttermilk: Combine 1 tablespoon of white vinegar or lemon juice with 1 cup of a plant-based milk (soy or almond works well) and let it stand for 15 minutes before using.

Comparison Table: Plant-Based Milks vs. Cow's Milk


Type of Milk	Protein (g per cup)	Calcium (mg per cup)*	Notes	Best Use For
Cow's Milk (2%)	8	~275-300	Natural source of calcium and protein.	General use, baking, cooking
Soy Milk	7-8	~300+	Nutritionally closest to cow's milk.	Cooking, baking, general use
Oat Milk	3-4	~300+	Creamy texture, higher carbs.	Coffee, cereals, smoothies
Almond Milk	1-2	~300+	Low-calorie, low-protein, nutty flavor.	Smoothies, desserts, cereals
Coconut Milk (carton)	0-1	~300+	Low protein, creamy, distinct flavor.	Smoothies, curries
Hemp Milk	3-4	~300+	Contains omega-3s, distinct flavor.	General use, dressings
Rice Milk	0-1	~300+	Hypoallergenic, low protein/fat, watery.	Light sauces, drinking

*Note: Values for calcium reflect fortified versions of milk alternatives. Always check the product's nutritional label for specific values.

Conclusion

Replacing dairy milk is a straightforward process with many flavorful and nutritious options available. Whether opting for plant-based milks for beverages or incorporating whole foods rich in calcium and protein, it's possible to maintain a healthy and balanced diet without dairy. The key is to be mindful of nutritional profiles and to choose fortified products where necessary to ensure no vital nutrients are missed. By understanding the distinct characteristics of each milk alternative, you can make informed choices tailored to your specific needs and culinary goals. For general nutritional guidance and information on milk alternatives, resources from the Centers for Disease Control and Prevention can be very helpful.

Frequently Asked Questions

Soy milk is the plant-based milk with the highest protein content, typically offering 7-8 grams per cup, which is very similar to cow's milk.

Yes, in a pinch, water can be used, especially in small amounts or for recipes like chocolate cake. However, adding a bit of fat, like butter, is recommended to replicate the richness and moisture that milk provides.

In addition to choosing calcium-fortified plant-based milks, incorporate other calcium-rich foods like leafy greens (kale, bok choy), fortified tofu, canned salmon with bones, and sesame seeds.

Oat milk is often preferred for coffee due to its naturally creamy, thick texture that froths well. Barista-style versions are formulated specifically for hot drinks.

Yes, many creamy sauces can be made dairy-free by using substitutes like canned full-fat coconut milk or a purée of soaked cashews to achieve a rich and creamy texture.

No, fortification varies widely by brand and type. Some smaller or organic brands may not be fortified at all, so it's essential to check the nutritional information panel to ensure adequate calcium intake.

To create a buttermilk substitute, add 1 tablespoon of white vinegar or lemon juice to 1 cup of a plain plant-based milk (soy or almond works well). Let it curdle for 15 minutes before using in your recipe.