What is a good alternative to milk?

October 16, 2025 •

4 min read

According to a 2018 study from the University of Oxford, producing dairy milk has a significantly higher environmental impact compared to plant-based milks across key metrics like land use and greenhouse gas emissions. Whether for dietary, health, or environmental reasons, discovering what is a good alternative to milk depends on your specific needs and preferences.

Quick Summary

This guide compares popular milk alternatives like oat, soy, and almond milk based on their nutritional profile, taste, texture, and best uses. It details which are best for baking, coffee, and overall health while highlighting factors like protein content and environmental impact to help you choose the right option.

Key Points

Soy and Pea Milk are Protein-Rich: For a nutritional profile most similar to cow's milk, choose fortified soy or pea milk, which both offer high protein content.
Oat Milk is Great for Coffee: Oat milk's creamy texture and neutral-sweet flavor make it a barista favorite for frothing and creating lattes.
Almond Milk is Low-Calorie: If you are calorie-conscious, unsweetened almond milk is a lightweight option, though it is low in protein.
Check for Fortification: Most plant-based milks lack the natural vitamins and minerals of cow's milk, so always look for versions fortified with calcium and vitamin D.
Opt for Unsweetened Varieties: Many milk alternatives contain added sugars. Selecting unsweetened versions gives you more control over flavor and sugar intake, and allows for versatile use in both sweet and savory dishes.
Consider the Use Case: The 'best' alternative depends on its purpose. Soy is great for baking, oat for coffee, and almond for smoothies or cereal.
Factor in Allergies: If you have nut or soy allergies, pea, oat, or rice milk can be safer options, but always double-check product labels for cross-contamination.

Comparing Popular Plant-Based Milk Alternatives

With the rise in plant-based diets and awareness of dairy intolerance, a huge variety of milk alternatives have become available. No single option is perfect for everyone, as each comes with its own unique nutritional makeup, flavor, and texture. Understanding these differences is key to making an informed choice that best fits your lifestyle, whether for drinking, baking, or adding to coffee.

Soy Milk

As one of the original plant-based milk alternatives, soy milk is made by soaking and grinding soybeans.

Nutrition: It is a nutritional powerhouse, with a protein content comparable to cow's milk, offering around 7-8 grams per cup. Soy milk also contains isoflavones, which may offer health benefits.
Flavor and Texture: It has a neutral, slightly beany flavor. Its creamy consistency makes it a versatile substitute for dairy milk in a wide range of recipes.
Best Uses: Because of its high protein content and similar texture to cow's milk, soy milk is one of the best non-dairy choices for baking, leading to excellent browning and structure. It works well in savory dishes and coffee, though some brands may curdle in hot coffee.

Oat Milk

Oat milk has surged in popularity, particularly in coffee shops, due to its creamy texture and mild, naturally sweet flavor.

Nutrition: It is higher in carbohydrates and fiber than many other plant-based milks. Some varieties are fortified with calcium, vitamin D, and B vitamins. It is naturally lower in protein compared to soy milk.
Flavor and Texture: Known for its silky, rich texture that mimics dairy milk, oat milk has a mild, oaty sweetness.
Best Uses: Oat milk is an excellent frothing agent, making it a barista favorite for lattes and cappuccinos. Its texture works well in smoothies, soups, and oatmeal. Be mindful of its natural sweetness in savory recipes.

Almond Milk

Made from almonds and water, almond milk is a widely available and low-calorie milk alternative.

Nutrition: Unsweetened almond milk is one of the lowest-calorie milk options. It is naturally low in protein, with only about 1 gram per cup, and most store-bought versions are fortified with calcium and vitamin D.
Flavor and Texture: It has a light, nutty flavor and a thinner, more watery consistency than oat or soy milk.
Best Uses: Its low-calorie count and subtle flavor make it ideal for smoothies, cereal, and lighter sauces. In hot beverages, it can sometimes separate.

Other Notable Alternatives

Beyond the most common options, several other plant-based milks cater to specific needs:

Pea Milk: Made from yellow split peas, pea milk is a newer entry that boasts a high protein content, similar to soy milk. It's creamy with a neutral taste and is a great option for those with nut or soy allergies.
Coconut Milk: Cartoned coconut milk offers a distinct tropical flavor and creamy texture. While low in protein, it is higher in saturated fat than other plant-based options, though it can be a good choice for baking and desserts where the flavor is welcome.
Hemp Milk: Made from hemp seeds, this alternative has a rich, earthy flavor and contains beneficial omega-3 fatty acids. It is a good source of healthy fats and is free of gluten, soy, and nuts.
Cashew Milk: Similar to almond milk but with a creamier texture, cashew milk is low in calories but also in protein. Its richness makes it good for sauces and creamy desserts.

Comparison of Key Milk Alternatives


Feature	Soy Milk	Oat Milk	Almond Milk	Pea Milk	Coconut Milk	Cow's Milk (Whole)
Protein per cup	~7-8g	~2-4g	~1g	~8g	~0.5g	~8g
Best for Baking	Yes, excellent texture	Good, adds moisture	Yes, but less rich	Yes, good protein	Yes, for flavor/texture	Yes, standard
Best for Coffee	Good, but can curdle	Excellent, froths well	Good, nutty flavor	Good, creamy	Adds tropical flavor	Yes, froths easily
Calorie Count (Unsweetened)	Moderate (~100-120)	Higher (~120-130)	Low (~40)	Moderate (~70-80)	Low-Moderate (~40-90)	Higher (~149)
Best for Cooking	Versatile	Versatile, can be sweet	Best for savory sauces	Versatile, neutral flavor	Excellent for curries	Versatile
Environmental Impact	Low water/land use	Lower GHG than rice/soy	High water use	Very low	Low water use	High GHG, land, water

Tips for Choosing Your Milk Alternative

To find the best milk substitute for your needs, consider a few key factors:

Purpose: Are you using it for coffee, baking, or cereal? Creamy oat or soy milk may be better for lattes, while a neutral-flavored almond or pea milk might be best for savory dishes.
Nutrition: Read labels carefully. If you are replacing cow's milk for its protein, soy or pea milk are your closest options. Always choose fortified products to ensure you get essential nutrients like calcium and vitamin D. Unsweetened varieties are typically the healthier choice.
Dietary Needs: Consider any allergies. Nut milks are a no-go for tree nut allergies, while soy milk is an issue for soy sensitivities. Rice milk is often a low-allergen choice but offers minimal protein.
Taste Preference: Experiment with different brands and types to discover which flavor and texture you enjoy most. Many options are available, so there is no need to settle.

Conclusion

Choosing a good alternative to milk is a matter of prioritizing your needs, whether they are nutritional, environmental, or based on taste. For a high-protein, versatile substitute that is closest to cow's milk nutritionally, fortified soy milk or pea milk is an excellent choice. If a creamy texture for coffee is your main concern, oat milk is a top contender. For those watching calories, unsweetened almond milk offers a lighter option. By considering your specific application—from baking to coffee to simply drinking—and checking product labels for fortification and added sugars, you can confidently navigate the many choices available to find your perfect milk alternative. For more insights into healthy eating, consult a registered dietitian.

Visit Healthline for more detailed nutritional comparisons of milk alternatives

Frequently Asked Questions

Soy milk is generally considered the best dairy-free alternative for baking because its higher protein content mimics the texture and structure of cow's milk, resulting in excellent browning and a similar consistency.

Oat milk is widely regarded as the best milk alternative for coffee and lattes due to its creamy texture and ability to froth well, creating a smooth and rich foam similar to dairy milk.

Soy milk and pea milk are the most protein-rich plant-based options, both offering a comparable amount of protein per serving (around 7-8 grams per cup) to cow's milk.

Soy milk and pea milk are often considered among the healthiest non-dairy milks due to their robust nutritional profiles, which include high protein, vitamins, and minerals (when fortified).

Neither is universally 'better' as it depends on your needs. Almond milk is lower in calories, while oat milk is higher in carbs, calories, and fiber. For higher protein, soy or pea milk are better choices.

If you have nut or soy allergies, pea, oat, or rice milk are good alternatives. Pea milk is particularly notable for its high protein content and allergy-free status, while rice milk is one of the least allergenic options available.

Cartoned coconut milk is a good substitute for regular milk, especially in dishes where its tropical flavor is a welcome addition, such as curries or baked goods. It's important to note it is low in protein compared to other alternatives.

Choosing an unsweetened milk alternative is recommended to control your sugar intake and to maintain flavor neutrality. Many flavored and sweetened plant-based milks can contain a significant amount of added sugar.

Yes, it is important to shake fortified milk alternatives before drinking them. Fortified nutrients like calcium can settle at the bottom of the carton, so shaking ensures you get the full nutritional benefit in every glass.