Milk Alternatives

What is Milk?

Milk is a liquid which is produced by the mammary glands of mammals. Infants of human beings are fed with the breast milk of mothers. Dairy milk can be a product of any mammal like cow, buffalo, goat, or sheep, Milk consists of different nutrients like water, fat, protein, vitamins, and minerals. It is the source of the following −

  • Calcium

  • Protein

  • Vitamin B2 (riboflavin)

  • Vitamin B12

  • Potassium

  • Phosphorus

  • Vitamin A and Vitamin D (added during processing)

Cost of Milk

The price of milk depends on the type that you buy. Toned milk is costing Rs. 54 while full-cream milk can be bought for Rs. 66 in India. The price may rise in the near future. The price of milk has risen to provide benefits to the farmers.

Why Milk Alternatives?

Milk has many benefits but there are some disadvantages too which are listed below −

  • Skim milk can cause acne

  • Bone fractures can increase in women due to high consumption of milk

  • Excess milk can lead to prostate cancer

  • Milk can cause lactose intolerance

How to choose a Milk Alternative?

Milk has many benefits and the alternative that you choose should have most of them. Some of the benefits are listed below −

  • Milk contains a lot of nutrients

  • Milk products give protection against tooth decay

  • Great source of protein

  • Prevention of weight gain

  • Helps in glowing skin

Top 10 Milk Alternatives

There are many alternatives to milk and some of them have been discussed here in detail.

Alternative 1 – Soy Milk

Soya bean is used to make Soy milk. It is one of the popular plant-based alternatives to milk. Soy milk can be used as an ingredient in replacement of milk. Deforestation is a drawback for Soy milk. As Soy milk is more in demand so it is better to use organic soy milk


  • A plant-based milk alternative

  • Can be sued in all recipes having milk

  • It is very versatile


  • Good source of calcium and protein

  • Free of cholesterol

  • Has low saturated fat


  • Comes with added sugar

  • May be allergic as soy is an allergen

  • Thickeners are also added

Alternative 2 – Almond Milk

Almond milk is considered as the best milk for weight loss. It is a plant-based milk and one of the alternatives to the regular milk in the US. It has a mild taste and is good for tea and coffee. Almond milk has less protein in comparison to cow’s milk. It also has low calories, sugar, and fats. The milk also has the richness of vitamin E and antioxidants.


  • Rich in antioxidants and vitamins Low in calories

  • Less protein and sugar


  • Rich in vitamin E

  • Calories are very low


  • 130 pints per glass is required

Alternative 3 – Pea Milk

Pea milk consists of a high amount of protein along with many other nutrients. Its consistency is creamy and has a little sweet taste. You can get 70 calories in a cup of pea milk along with 9g of hih quality of protein. The milk is also rich in Vitamin A and Vitamin D along with calcium, potassium, and iron.


  • High protein content

  • Slight sweet taste

  • Creamy consistency


  • Protein content in a cup of milk is 9g

  • Slight sweet taste


  • Not widely available

Alternative 4 – Oat Milk

The usage of oat milk has increased because of various features. This milk is considered as the best option for cooking and baking. The taste of the milk is the same as that of dairy milk. It can be used for making tea and coffee. A cup of oat milk can provide 16g of carbohydrates and 130 calories. Oat milk can improve metabolic and cardiovascular health.


  • A best option to make tea and coffee

  • A great source of energy

  • Consists of nutrients like calcium, iron phosphorus, etc.


  • Best option to make hot drinks

  • Provides a lot of energy


  • Can lead to gastrointestinal problems

Alternative 5 – Coconut milk

Coconut milk has also made a place as an alternative for dairy milk. Vegan desserts and smoothies can be easily made with this milk. The milk provides less than 50 calories and has only 2g of carbohydrates in a cup. It is a good option for people having type 2 diabetes.


  • A rich source of vitamin B12

  • A good choice for people on a low-carbohydrate diet

  • Nutrients are able for the management of blood lipids


  • One cup contains only 2g of carbohydrates

  • It can be used in making desserts


  • Coconut farming is not successful always

  • Not much popular

Alternative 6 – Potato Milk

Potato milk requires very less water for its production in comparison to other plant-based milk. The milk has a low carbon content. Potato milk is good for making desserts.


  • Potatoes can be sued for making plant-based milk

  • Good for making desserts

  • A good option for people having allergy with nuts


  • Potato milk is free from gluten

  • Ha healthy proteins, fats can carbs

  • A balanced choice


  • Potato milk has a lot of added extra ingredients

Alternative 7 – Hazelnut Milk

Hazelnut milk is a dairy-free product that has been recently introduced in the market. It is considered as one of the best alternatives to dairy milk. Its consistency is thick and creamy and also has flavor of nut and sweetness. Regular consumption reduced blood pressure and inflammation. The crop of hazelnut requires less maintenance.


  • Hazelnut milk has beneficial properties

  • Blood lipids can be regulated through regular consumption

  • It lowers blood pressure


  • A rich source of Omega-3

  • Crops of hazelnuts require less maintenance


  • An expensive product

  • Amiability is scarce

Alternative 8 – Rice Milk

Rice milk is not a very popular product though it is rice is a staple food all over the world. Rice milk is watery in comparison to other dairy products. A cup of rice milk contains about 115 calories and carbohydrates of 23 g. Rice milk can also boost the insulin level which can lead to insulin resistance. It is beneficial also as it is rich in minerals and vitamins. The bran of rice has a large amount of antioxidants and different forms of vitamin E.


  • Rich in vitamins

  • The milk has many minerals

  • Rice milk can be included in many types of elimination diets


  • A rich antioxidants source

  • Sweet naturally


  • Protein and fiber content is low

  • A lot of water needed for rice crops

Alternative 9 – Cashew Milk

Cashew milk is similar to almond milk but its taste is little creamy/ The milk is a great option for making tea and coffee. You can also make smoothies with this milk. You will get 60 calories and 7 grams of carbohydrates through a cup of cashew milk. Besides this, milk also provides vitamins, proteins, and antioxidants.


  • The cashew milk has creamy flavor

  • The mike is very nutritious

  • The milk compromise of antioxidants


  • The cashew milk is free from gluten

  • Calcium and Vitamin D are available in this milk

  • A good vitamin K source


  • Low protein

  • No fiber

  • Sweetened varieties consist of more sugar

Alternative 10 – Hemp Milk

Hemp milk is considered as one of the best alternatives to regular dairy milk. The milk is made by using Cannabis sativa plant. One of the main features of hemp milk is that it does not have any psychoactive ingredients. Hemp milk has a slightly sweet flavor. You will get 70 calories from a cup of hemp milk. The milk also provides omega3 fatty acid.


  • Hemp milk has a lot of nutrients

  • It has a slightly sweet taste

  • Protein content is very low


  • A rich source of omega 3

  • The hemp plant can be grown


  • Not available easily

  • Has very little protein


Milk is a nutritious food which can be found in the mammary glands of mammals. Milk provides carbohydrates, proteins, vitamins, and other nutrients. Some people are allergic to milk and want to find alternatives. Which are rich in different types of nutrients

Updated on: 14-Apr-2023


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