Nondairy and plant-based alternatives to cow’s milk include almond, hemp, oat, coconut, and soy milk. Each type of milk has different nutritional values and possible health benefits.
According to a 2022 report by the U.S. Department of Agriculture (USDA), milk consumption from cows has been declining. Interest in alternative milks is a contributor — albeit a small one — to that trend.
Some people may also choose plant-based milk products because they believe they are more sustainable, ethical, or healthier than cow’s milk.
The following table compares the nutritional values of 100 grams (g) of almond, cow, oat, soy, and coconut milk:
| Calories | 19 | 61 | 48 | 38 | 31 |
| Protein | 0.66 g | 3.27 g | 0.8 g | 3.55 g | 0.21 g |
| Total fat | 1.56 g | 3.2 g | 2.75 g | 2.12 g | 2.08 g |
| Carbohydrate | 0.67 g | 4.63 g | 5.1 g | 1.29 g | 2.92 g |
| Calcium | 158 mg | 123 mg | 148 mg | 101 mg | 188 mg |
| Vitamin D | 63.6 IU | 38.4 IU | 68 IU | 27.2 IU | 42 IU |
100 g isn’t the common serving size, but it is needed to make comparisons here. A common serving of milk is 8 fluid ounces (1 cup), or approximately 240 grams; the nutrition info here is for less than half a serving.
It is important to note that the nutrient profiles of different brands of plant-based milk will differ. Some beverages are flavored and may contain more sugar and salt than other brands. Most dairy and non-dairy milks contain calcium (naturally occurring in dairy, added in non-dairy) and are fortified with vitamin D, but the levels may vary among brands.
Soy has the most similar nutritional profile to cow’s milk, particularly in regards to the protein content.
One of the main medical reasons why people choose plant-based milk products is to avoid symptoms of lactose intolerance or a cow milk protein allergy. A 2022 study estimates the incidence of this allergy is 4.7% in the U.S.
Doctors
- hives
- wheezing
- an itching or a tingling feeling around the mouth or lips
- swelling of the lips, tongue, or throat
- coughing or shortness of breath
- vomiting
Lactose intolerance is another reason people avoid cow’s milk. Those who are lactose intolerant have difficulty digesting cow’s milk. In fact, most people have
Lactose is the sugar that is naturally present in dairy. People who lack or don’t make enough of the enzyme lactase, needed to digest lactose, experience digestive symptoms described below.
Symptoms of lactose intolerance
- bloating
- gas
- diarrhea
- abdominal pain after consuming dairy
Some researchers have suggested an association between consuming cow’s milk and acne development, but more research is needed to confirm this claim.
A 2019 review of studies found an association of prostate cancer risk and dairy consumption, but noted that evidence was not consistent and more research is needed.
Another 2019 review of studies found an association between bladder cancer and dairy consumption, with the researchers noting that the results should still be interpreted with caution.
However, lactose intolerance does not mean you cannot have any dairy at all. Lactose-intolerant individuals
However, dairy also offers a range of health benefits, including supporting bone health and reducing
Anyone experiencing bothersome symptoms after consuming lactose can speak to a doctor about alternatives.
Oat milk has a mild, creamy flavor that makes it good for cereals, hot beverages, and drinking on its own.
Oat milk is not suitable for people with non-celiac gluten sensitivity or with celiac disease unless it is explicitly labeled as gluten-free.
Unsweetened, unflavored oat milk has the highest calorie and carbohydrate content among plant-based milk varieties. Although the sugar is natural, oat milk is higher in carbohydrates compared to the other nondairy options.
Oat milk provides
Compared to full-fat or whole
Some manufacturers add calcium to almond milk to better match the nutritional profile of cow’s milk. The bioavailability of calcium can vary depending on the source — for example, if the source also contains vitamin D, which can help with absorption.
It is also important to keep in mind that almond milk is available in unsweetened and sweetened varieties. Some of these products contain added sugar to extend shelf life and improve flavor and texture, which can affect the nutritional content.
Coconut milk is made from the flesh of mature coconuts, which is then squeezed and strained to produce a thick white liquid.
It is lower in fat and carbohydrates compared to cow milk, but also lower in protein.
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Some coconut milks contain added sugars to improve flavor, so be aware of this when selecting a coconut milk.
People consume soy milk because it has isoflavones, which researchers suggest have anticancer effects.
Some people dislike the flavor of soy milk. To mask the bean-like flavor of this drink, manufacturers sometimes add other flavors and sugars. People who want to reduce their sugar intake should be mindful of these additions.
Doctors may also recommend that children under 3 years old with cow’s milk protein allergy avoid soy milk, as soy is another common food allergen in children.
As with many other plant-based milk varieties, soy milk manufacturers often add calcium and vitamin D.
Unflavored hemp beverages are also lower in calories and protein than cow’s milk.
Hemp seeds are also high in polyunsaturated fats. Replacing saturated fats with these more healthful fats
Some people may not like homemade hemp milk because of its earthy taste and chalky texture. Store-bought varieties have additional ingredients that help to mask the taste and texture, which can alter the nutritional content.
Some people are now drinking nondairy plant-based milks and beverages instead of cow’s milk. Replacing cow’s milk with these alternatives may mean a person will need to find other sources of protein, calcium, and certain vitamins and minerals.
Some plant-based milk alternatives contain more sugar and salt than cow’s milk, so people may wish to look for low-salt and no-added-sugar varieties.
Be aware that plant-based beverages are not an exact substitute for cow’s milk. Those who usually get calories and other nutrients from cow’s milk should speak with a licensed dietitian to ensure they find suitable alternatives. This is especially important for children.