Best Milk Alternatives Rich in Nutrients and Protein

• Written by Bhawika Khushlani

  Reviewed by Akhil Pillai

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Milk is often hailed as an essential component of a healthy diet. However, for many, it can be a source of abdominal trouble or discomfort due to lactose intolerance or ethical veganism.

That is why the world of plant-based milk alternatives is booming, offering a delicious and diverse range of options to fill the gap. Let's explore the fantastic milk substitutes that are rich in nutrients and protein, and will surely enrich your diet seamlessly.

Waving goodbye to dairy isn’t just about avoiding discomfort; it's about choosing comfort that aligns with your heart. So, take a look!

Top Non-dairy Milk Substitutes

From oat milk to soy milk, there is no shortage of excellent alternatives. These substitutes are also rich in protein and offer various health benefits, including:

Oat Milk

Oat milk is a simple mixture of oats and water, offering a touch of natural sweetness with a mild flavour. It is one of the best dairy alternatives, being gluten-free, nut-free and dairy-free, making it an amazing milk alternative. It contains high amounts of carbohydrates and is an allergy-friendly substitute. Suitable for use in cooking, like cow’s milk, and tastes delicious with cereals and smoothies. However, it is a bit high in calories, so people following a low-carb diet can go with another milk alternative.

Benefits: High in fibre, helps in lowering cholesterol, dairy-free and vegan, supports skin and hair health

Ingredients (1 cup serving)

• Calories: 140-170
• Fat: 4.5-5 g
• Protein: 19-29 g
• Carbohydrates: 27- 28g

Pro tip: Look for oat milks with simple ingredients, as some brands add canola oil for texture.

Coconut Milk

Containing a higher fat content, coconut milk is made from the white part of the brown coconut. It has a sweet coconut flavour with a thick creamy texture. It is a preferred replacement for milk due to its low fat, protein, and carbohydrate content. It is safe to consume about ½ to 1 cup of coconut milk daily. It should be noted that this milk is rich in saturated fat, which can lead to higher LDL cholesterol.

Benefits: Support to the immune system, weight management, and improved bone health.

Ingredients (1 cup serving)

• Calories: 45
• Fat: 4 g
• Protein: 0 g
• Carbohydrates: 0 g

A2 Milk (Not for Vegans)

Cow’s milk contains two protein variants, A1 and A2 beta-casein. A2 Milk is naturally produced from a cow, which contains only A2 protein. If you experience digestive discomfort with regular milk, switching to A2 milk may offer easy digestion and relief. It is the best milk alternative that tastes like milk. However, it is important to note that this milk is not a cure for lactose intolerance.

Benefits: Easier digestion, supports bone health, is loaded with essential nutrients, and is good for muscle growth and repair.

Ingredients (1 cup serving): Lactose, Fat, Protein, Carbohydrates, Vitamin D, Calcium, Vitamin B12, and A2 Beta-casein

• Calories: 120
• Protein: 8 g
• Calcium: 298 mg
• Vitamin D: 100 IU
• Total fat: 5 g
• Saturated fat: 3 g
• Carbohydrates: 12 g

Almond Milk

Almond milk is a good substitute for milk for vegans, and it is low in calories and carbohydrates. It is made with almonds and filtered water. If you are allergic to almonds, consider using other milk alternatives. Unsweetened almonds cause milk to be lower in calories. Although not a sufficient source of calcium and protein, almond milk contains no saturated fat and is lactose-free.

Benefits: Good for heart health, Lactose and dairy free, improves skin health, and helps in managing blood sugar levels.

Ingredients (1 cup serving)

• Calories: 30-35
• Fat: 2.5 g
• Protein: 1 g
• Carbohydrates: 16-17 g

Soy Milk

Soy milk is made from soybeans and water and is among the healthiest vegan milk substitutes. It tastes good with coffee and cereals, which is why it is the most preferred non-dairy milk supplement. Its texture is creamy and has a mild flavour as some thickeners and vegetable oils are included in its making. The best feature about soy milk is that it is an amazing source of protein and low in saturated fat and cholesterol.

Benefits: Improves bone health, reduces inflammation, and supports brain health.

Ingredients (1 cup serving)

• Calories: 80-90
• Fat: 4.5 g
• Protein: 7-9 g
• Carbohydrates: 8-9 g

Rice Milk

Rice milk is a great milk substitute for those who have allergies and intolerance issues. It is made with mild white or brown rice and is free of dairy, nuts, soy and gluten. Rice milk is packed with a similar amount of calories as dairy milk but has less protein and double the carbohydrates. Its consistency is comparatively watery, making it good with desserts and oatmeal. Due to its higher amount of carbohydrates, it can spike blood sugar levels. Hence, avoid it if you are diabetic or pre-diabetic.

Benefits: Improves digestive health, maintains bone health, protects skin health, and is allergy-friendly

Ingredients (1 cup serving)

• Calories: 120
• Carbohydrates: 22 g
• Fat: 2 g
• Protein: 1 g

Cashew Milk

Containing a sweet and nutty flavour, Cashew Milk is the top milk replacement for vegans. It is made of cashews or cashew butter and water. It is easy to make at home as well. Cashew Milk contains less protein, calories and carbohydrates, which may not be a good choice for people looking for a protein-rich diet. You can use its nutty flavour in smoothies, coffee and desserts.

Benefits: Lowers blood pressure, improves bone health, Eye health protection, and improves blood sugar control.

Ingredients (1 cup serving)

• Calories: 25-50
• Fat: 2-4 g
• Protein: 0-1 g
• Carbohydrates: 1-2 g

Hemp Milk

Made with hemp plant seeds and water, Hemp Milk is a good non-dairy milk substitute. It is an amazing source of omega-3 fatty acids, and is loaded with protein and has fewer carbohydrates than cow’s milk. The amount of calories and fat is also less in Hemp milk. It tastes slightly sweet with a nutty flavour and watery texture.

Did you know: It is the same species which is also used to prepare the drug cannabis or marijuana. But it contains only the amount of tetrahydrocannabinol (THC).

Benefits: Reduces cholesterol, lowers blood pressure, reduces inflammation, and improves brain health

• Ingredients (1 cup serving):
• Calories: 60-80
• Fat: 4.5-8 g
• Protein: 2-3 g
• Carbohydrates: 0-1 g

Quinoa Milk

Quinoa Milk is a slightly expensive milk substitute, but worth every penny due to its nutritional values and numerous benefits. It is made with quinoa and water, and contains high-quality protein with no gluten at all. As Quinoa is counted in the “Superfood” category, Quinoa Milk is also a well-balanced vegan milk substitute with high amounts of protein, fibre, vitamins and minerals. The milk tastes a little sweet and nutty.

Benefits: Supports heart health, improves bone health, and regulates blood sugar.

Ingredients (1 cup serving):

• Calories: 70
• Fat: 1 g
• Protein: 2 g
• Carbohydrates: 12 g

Pistachio Milk

A delightful mixture of pistachios and milk, Pistachio Milk is among the best nondairy substitutes for milk in baking, with a creamy texture and nutty flavour. It has a natural pale green colour and is known for its countless nutritional benefits. It tastes well-balanced with various recipes, coffee, smoothies, baking and cooking. You can also make this milk at home with roasted pistachios and filtered water. It is a good source of healthy fats, vitamins, and minerals, but must be avoided by those with nut allergies and those reducing sugar intake.

Benefits: Support heart health, improve bone health, maintain eye health and promote healthy digestion

Ingredients (1 cup serving):

• Iron: 0.5 mg
• Calcium: 50
• Protein: 1.99 g
• Total fat: 3.5 g
• Carbohydrates: 3 g

Also Read: Your Survival Guide to Lactose Intolerance

Ready to Pour Your go-to Milk Alternatives?

Whether you have a lactose intolerance or follow a vegan lifestyle, don’t worry, because you can still pour milk for yourself and maintain a healthy diet with these substitutes. To support your health journey, Medical Insurance Plan of Care Health Insurance offers free e-consultations for immediate professional advice right from your home. For more hands-on support, you can also opt for an add-on benefit that covers up to 8 Out-Patient Department (OPD) visits, ensuring your well-being is always prioritised.

Disclaimer: Plan features, benefits, coverage, and claims underwriting are subject to policy terms and conditions. Kindly refer to the brochure, sales prospectus, and policy documents carefully.