Top Choices for Taste, Nutrition, and Use

Is it simply me, or has the world of non-dairy milk exploded with choices—every extra complicated than the final? Non-dairy milks are plant-based alternate options to conventional dairy, constructed from nuts, seeds, grains, or legumes. The very best non-dairy milk relies on components like style, diet, and supposed use. We’ve moved far past soy and almond to oat, macadamia, flax, and even pea milk. However with so many selections, how have you learnt which is greatest? Whether or not you’re searching for the creamiest choose on your morning latte, probably the most nutritious possibility, or a sustainable swap, I’ve carried out the analysis that can assist you discover the most effective non-dairy milk on your wants. Think about this your final information to navigating the dairy-free aisle with confidence.

Featured picture from our interview with Roxana Saidi by Suruchi Avasthi.

The way to Select the Greatest Non-Dairy Milk

I’ll begin by saying I like dairy milk (gasp, I do know). I’ve by no means shied away from a very good previous glass of two %. However with that superb glass typically comes some not-so-friendly gut issues. I’ll spare you the small print, however I’ve loved watching non-dairy merchandise rise to fame.

Except for dairy milk, I’m a religious oat milk drinker. I drink it each single day in my espresso and occasional smoothie. I. Am. Hooked. I like the style, creaminess, and general really feel of oat milk. That stated although, I’ve by no means stopped to think about precisely what I’m placing into my physique till now. Is oat milk actually the most effective non-dairy milk? Are there others with higher advantages? What ought to I search for when shopping for non-dairy milk? The questions go on.

That can assist you meet your match made in dairy-free heaven, I broke it down right into a digestible format that you should use to deliver the most effective non-dairy milk into your life. Right here’s what we’re considering:

• Style
• Elements
• Vitamin specs
• Prepare dinner-ability

I additionally chatted with our resident nutritionist and wellness editor Edie Horstman to get her knowledgeable opinion on the non-dairy milks she loves and recommends. Learn on for a deep dive into ten common non-dairy milk choices!

Oat Milk: The Greatest Non-Dairy Milk for Lattes

Oat milk has been steadily rising in recognition. It’s creamy, tasty, and froths properly—making it an ideal selection for non-dairy lattes. It has a barely nutty and candy taste profile that most individuals get pleasure from. In the case of oat milk as a well being meals, nevertheless, chances are you’ll need to assume twice.

“It’s the non-dairy milk with the best quantity of starch,” Horstman shares. “Starch is transformed into easy sugars if you digest it and this raises blood sugar. For many of us, oat milk sends us on a blood sugar curler coaster, which isn’t the purpose!”

Professionals

• Creamy and scrumptious
• Makes an incredible vegan cappuccino

Cons

• Consuming it commonly might trigger insulin resistance (a precursor to diabetes) and heart problems
• Excessive in pesticides if not natural

Greatest for: Non-dairy lattes and cappuccinos

Almond Milk

Almond milk is my private go-to non-dairy milk of selection. Its delicate style and slight sweetness makes it tasty for sipping, and it’s nice in cereal and in baking recipes. “Almond milk is one among my favorites!” Horstman exclaims. “It’s lactose-free and is usually fortified with vitamin D, vitamin E, and calcium.” She additionally notes that unsweetened almond milk is straightforward to seek out and low in energy. An ideal selection throughout!

Professionals

• Accessible at most grocery shops
• Received’t spike your blood sugar
• Usually infused with nutritional vitamins

Cons

• Low protein
• Producing almond milk requires excessive water consumption, which causes environmental issues

Greatest for: Sipping and baking

Macadamia Milk

In search of a nutritious, creamy, and sustainable non-dairy milk? Macadamia milk may be your new go-to. Macadamia bushes can adapt to altering climates, serving to them ration water and use it extra effectively than different nut bushes. By way of diet, macadamia nuts are a wealthy supply of monounsaturated fat, protein, fiber, iron, and minerals. Nevertheless, as a result of non-dairy milks are made by soaking uncooked nuts in water and mixing, your glass inevitably retains a drastically smaller proportion of these vitamins.

However what we love most about macadamia milk? The flavour and mouthfeel. Anticipate a thick, creamy texture with a touch of vanilla that doesn’t lean too candy. It’s good for mixing into your morning smoothie or changing dairy milk in your favourite baked treats.

Professionals

• A extra sustainable possibility than different non-dairy milks
• Low sugar content material
• Gentle, barely candy taste

Cons

• Usually dearer than different non-dairy milks
• Will be onerous to seek out in grocery shops

Greatest for: Smoothies, baked items, frothing for warm drinks

Coconut Milk

In case you love the style of coconut, you’re certain to like coconut milk. The coconut taste profile is robust, even when blended with different elements. “I like the wealthy and creamy texture of coconut milk. It’s an incredible supply of wholesome fat and vitamins like iron and magnesium,” Horstman shares. She does, nevertheless, advocate testing the elements earlier than you indulge. “It’s low in protein and most industrial varieties such as you’d discover at your native espresso store or Starbucks comprise added sugars and thickeners,” she says. 

Professionals

• Nice supply of wholesome fat
• Wealthy and creamy texture

Cons

• Doesn’t froth properly for lattes
• Can comprise added sugar 

Greatest for: Anybody who loves coconut! And Southeast Asian cooking.

Soy Milk

Soy milk crawled so almond milk may stroll and oat milk may run. It’s a candy and creamy non-dairy milk that packs a dietary punch. It’s one among Horstman’s favorites, notably non-GMO, natural, unsweetened soy milk. “It’s a non-dairy milk with a excessive quantity of protein. Actually, it’s fairly corresponding to cow’s milk by way of protein,” she says. “Soy milk can be linked to improved coronary heart well being, because of its isoflavones: a plant compound.” 

Professionals

• Excessive in protein
• Can enhance coronary heart well being
• Froths properly for lattes

Cons

• Soy is a typical allergy, some might have to keep away from it
• Can comprise plenty of added sugar

Greatest for: Lattes, cereal, and sipping

Flax Milk

Flax milk is an underrated non-dairy milk, should you ask me. It’s clean, creamy, impartial, and blends completely with no matter you’re including it to. It’s additionally an incredible supply of nutritional vitamins like nutritional vitamins D2 and B12. By way of style, flax milk has simply the correct quantity of seedy taste with out overdoing it, which suggests you don’t have to fret about it taking up. It’s superbly delicate and naturally flavorful, to place it plainly.

Whereas it might not be as thick as an oat or almond milk, flax milk has an incredible consistency that works properly in baked items, drinks, or by itself. “Flax milk isn’t as straightforward to seek out as almond, coconut, and soy, but it surely’s a wonderful possibility that’s wealthy in omega-3 fatty acids and protein,” Horstman says. “I like that flax milk is gluten and glyphosate-free too.”

Professionals

• Excessive in protein
• A very good supply of wholesome fats
• Sugar-free and allergen-friendly

Cons

Greatest for: Espresso, smoothies, and cereal

Rice Milk

Rice milk is among the most elementary and low-key non-dairy milks on the market. It’s stood the take a look at of time time and again and continues to weave itself into many individuals’s every day lives. With a gentle style, it’s a favourite amongst plant-based milk lovers for good purpose. Regardless of its title, rice milk normally doesn’t boast a very rice-y style. On this selection, the brown rice really lends the milk extra of a wheat-forward taste that’s very impartial and blendable. With a strong vitamin D and calcium content material, rice milk is an efficient different to dairy milk for these searching for one thing that intently resembles skim milk.

Professionals

• Allergen-friendly
• Will be present in most grocery shops

Cons

Greatest for: Smoothies and shakes

Hemp Milk

Hemp milk wins the prize for glorious dietary worth. With three grams of protein per cup, plus additional omega-3 and omega-6 fatty acids (one thing hemp seeds are recognized for), you’re getting a number of bang on your buck. It’s additionally low on the calorie and carb rely. With a impartial style, it blends properly with something you’re utilizing it in.

In case you just like the style of hemp seeds, you’ll love hemp milk! As a result of, properly, it’s manufactured from them. “Like flax and soy milk, hemp milk is excessive in protein. And like flax milk, particularly, it’s additionally filled with omega-3 fatty acids and comprises a very good quantity of magnesium and vitamin D,” Horstman says. “It’s allergen-friendly should you’re allergic to nuts and you may simply make it home made without a strainer!”

Professionals

• Excessive in protein
• Allergen-friendly

Cons

• Will be onerous to seek out in shops

Greatest for: Cooking and baking

Cashew Milk

Cashew milk is thought for having a definite nutty taste and a creamy texture. “You don’t get an incredible bang on your dietary buck with cashew milk, but it surely does have a creamy texture and unsweetened cashew milk is low in energy,” Horstman remarks. “Just like hemp milk, you don’t have to pressure home made cashew milk!”

Professionals

Cons

Greatest for: Espresso

Pea Milk

Admittedly, pea milk isn’t Horstman’s go-to, however the dietary content material must be famous. “It’s excessive in protein (greater than a serving of cow’s milk), it’s allergen-friendly, and it has a comparatively low environmental affect,” she says. “Sadly, most pea milks have added oils, like canola or safflower oil—this isn’t a difficulty in small portions, but it surely isn’t essentially one thing to be guzzling on daily basis.” Pea milk is made with pea protein and is nut-free, so these with allergy symptoms might discover this to be a perfect non-dairy milk to attempt. 

Professionals

Cons

• Made with canola and safflower oil 

Greatest for: Cooking, protein shakes and smoothies

Hazelnut Milk

Hazelnut milk might not be making waves like almond or oat milk but, however that doesn’t imply it’s not value testing. It’s wealthy, creamy and the restricted manufacturers which are providing it are conserving it easy with out including oils and preservatives. It foams properly, making it an incredible selection for lattes and sizzling cocoa. The flavour profile is deliciously nutty, and including a little bit of cocoa powder and maple syrup to it’s like sipping on Nutella. Yum!

Professionals

• Full of B nutritional vitamins and wholesome fat
• Froths properly for lattes

Cons

Greatest for: Espresso drinks

This submit was final up to date on March 27, 2025 to incorporate new insights.