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Your Guide to the Best Dairy-Free Milk Alternatives

Tired of poring over the labels of milk alternatives? With so much choice, knowing which milk to choose can be overwhelming.

Plant-based milk alternatives have been causing a stir – and not just in your morning cuppa. Sales of these plant-based alternatives have doubled in the last 5 years! 

Whether you’re looking to branch out into a new world of alt-milk wonders, or just here to confirm that your old favourite is indeed the (dairy-free) cream of the crop, we’re here to help. Here’s our lineup of the healthiest, most popular milk alternatives on the market today…

Love yourself a glass of dairy-free goodness? Don’t forget to share and milk it for all it’s worth!

Soya milk – the ‘healthiest’ milk alternative

Is it good for you?

According to the Journal of Food Science and Technology’s study, “nutritionally soy milk is the best alternative for replacing cow’s milk in the human diet.”

The study also states that a glass of soy milk contains 7 to 12 grams of protein, “which is the highest among all the alternate milk options available”.

How does it taste?

Soy milk makes for a tasty tea or coffee. However, it does tend to make any drink it’s added to quite heavy – you’ve been warned.

Some dislike the “beany flavour”, but we think it tastes A okay👌

Oat milk – best tasting milk alternative (in our opinion)

Is it good for you?

Oat milk has more calories, carbs, and fibre than almond, soy, or cow’s milk. It also provides more protein than most other plant-based milks, other than soy.

Oat milk is missing many of the nutrients that you’d get from eating a bowl of oats. So, most commercial oat milk is fortified with vitamins A, D, B2, and B12, as well as minerals like calcium.

How does it taste?

Oat milk is naturally a bit sweet, which means the no added sugar varieties taste just fine. Oat milk will work well in your hot beverage and tastes spot on in milkshakes. 

Almond milk – low calories

Is it good for you?

Almond milk offers up a good dose of heart-healthy fats, as well as vitamins E and A. It’s also lower in calories than cow or soy milk (unsweetened almond milk is usually 30-50 calories per serving).

However, there’s also fewer nutrients, such as protein – as low as 1 gram per glass.

How does it taste?

Surprisingly, almond milk tastes fairly strongly of almonds. If you’re not a fan of a nutty cuppa, it’s probably best not to put this in tea. However, it does taste fantastic in coffee and on its own.

Rice milk – rich in carbohydrates

Is it good for you?

Rice milk contains a fair amount of carbohydrates, which means that is has more calories (up to 140 calories per cup).

However, as starch makes up almost all of its calories, rice milk is low in protein and healthy fats.

How does it taste?

Rice milk tends to be pretty sweet. It’s quite thin and watery so it’s great for a splash in a strong cuppa. It also makes for a refreshing drink by itself, since it’s nice and light.

Coconut milk – low carbohydrates

Is it good for you?

Unsweetened coconut milk contains around 45-60 calories per cup. Coconut milk lacks in protein and has only has a few carbs.

Most of its calories come from saturated fat. However, a study found that this fat may not have a negative effect on your cholesterol levels.

How does it taste?

Coconut milk is creamy and a little sweet. It doesn’t have an overbearing coconut taste, making for a yummy porridge. Beware though, it can have bits in (no matter how hard you shake it).

Hemp milk – source of omega-3

Is it good for you?

Hemp milk provides omega-3 fats, making it a solid option for vegans. Although, it does lack in protein.

You’ll also want to make sure you pick up fortified hemp milk. This’ll contain calcium and vitamins D and B12.

How does it taste?

It’s naturally creamy, and won’t make your hot drink taste off.

Base your choice of milk alternative around your needs.

The above options all have different benefits, so it all depends on your diet. There’s no single milk alternative we can suggest that would suit everyone’s dietary requirements.

Choose a milk that is rich in nutrients that the rest of your diet may be lacking in.

Take a look at how some popular plant-based milk products compare nutritionally.

Our advice: opt for unsweetened

Whatever your alt-milk of choice, we recommend going for unsweetened and unflavoured versions. Sweetened milk contains added sugars.

It’s always worth checking the ingredients too. Choose a variety that has familiar, natural ingredients.

Here at GreenJinn, we’re passionate about helping you make better choices, for your health and the planet. Live better and earn cash back on healthy, everyday groceries with the GreenJinn app.

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