Prime Selections for Style, Diet, 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, constituted of nuts, seeds, grains, or legumes. The very best non-dairy milk will depend on elements 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 are you aware which is finest? Whether or not you’re on the lookout for the creamiest decide to your morning latte, probably the most nutritious possibility, or a sustainable swap, I’ve accomplished the analysis that can assist you discover the very best non-dairy milk to 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 best way to Select the Finest Non-Dairy Milk

I’ll begin by saying I like dairy milk (gasp, I do know). I’ve by no means shied away from an excellent outdated glass of two p.c. However with that wonderful glass usually comes some not-so-friendly intestine points. I’ll spare you the main points, 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 mentioned although, I’ve by no means stopped to contemplate precisely what I’m placing into my physique till now. Is oat milk actually the very best 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 will help you meet your match made in dairy-free heaven, I broke it down right into a digestible format that you should utilize to carry the very best non-dairy milk into your life. Right here’s what we’re taking into consideration:

• Style
• Substances
• Diet specs
• Cook dinner-ability

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

Oat Milk: The Finest Non-Dairy Milk for Lattes

Oat milk has been steadily rising in reputation. 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 take pleasure in. In the case of oat milk as a well being meals, nonetheless, you could wish 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 a fantastic vegan cappuccino

Cons

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

Finest 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 considered one of 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 simple to search out and low in energy. A fantastic selection throughout!

Professionals

• Obtainable 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

Finest for: Sipping and baking

Macadamia Milk

Searching for a nutritious, creamy, and sustainable non-dairy milk? Macadamia milk is perhaps 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 excellent 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
• Delicate, barely candy taste

Cons

• Usually costlier than different non-dairy milks
• Could be onerous to search out in grocery shops

Finest for: Smoothies, baked items, frothing for decent drinks

Coconut Milk

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

Professionals

• Nice supply of wholesome fat
• Wealthy and creamy texture

Cons

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

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

Soy Milk

Soy milk crawled so almond milk might stroll and oat milk might run. It’s a candy and creamy non-dairy milk that packs a dietary punch. It’s considered one of Horstman’s favorites, significantly non-GMO, natural, unsweetened soy milk. “It’s a non-dairy milk with a excessive quantity of protein. The truth is, it’s fairly corresponding to cow’s milk by way of protein,” she says. “Soy milk can also 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 could must keep away from it
• Can include plenty of added sugar

Finest for: Lattes, cereal, and sipping

Flax Milk

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

Whereas it will not be as thick as an oat or almond milk, flax milk has a fantastic consistency that works properly in baked items, drinks, or by itself. “Flax milk isn’t as simple to search out as almond, coconut, and soy, but it surely’s a superb 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
• supply of wholesome fats
• Sugar-free and allergen-friendly

Cons

Finest for: Espresso, smoothies, and cereal

Rice Milk

Rice milk is among the most simple and low-key non-dairy milks on the market. It’s stood the check of time over and over and continues to weave itself into many individuals’s every day lives. With a gentle style, it’s a favourite amongst plant-based milk fanatics for good purpose. Regardless of its identify, rice milk normally doesn’t boast a very rice-y style. On this selection, the brown rice truly lends the milk extra of a wheat-forward taste that’s very impartial and blendable. With a stable vitamin D and calcium content material, rice milk is an efficient different to dairy milk for these on the lookout for one thing that carefully resembles skim milk.

Professionals

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

Cons

Finest for: Smoothies and shakes

Hemp Milk

Hemp milk wins the prize for glorious dietary worth. With three grams of protein per cup, plus further omega-3 and omega-6 fatty acids (one thing hemp seeds are identified for), you’re getting a number of bang to 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 the event 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 an excellent quantity of magnesium and vitamin D,” Horstman says. “It’s allergen-friendly for those who’re allergic to nuts and you’ll simply make it selfmade with no strainer!”

Professionals

• Excessive in protein
• Allergen-friendly

Cons

• Could be onerous to search out in shops

Finest for: Cooking and baking

Cashew Milk

Cashew milk is understood for having a definite nutty taste and a creamy texture. “You don’t get a fantastic bang to your dietary buck with cashew milk, but it surely does have a creamy texture and unsweetened cashew milk is low in energy,” Horstman remarks. “Much like hemp milk, you don’t must pressure selfmade cashew milk!”

Professionals

Cons

Finest 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 problem in small portions, but it surely isn’t essentially one thing to be guzzling day by day.” Pea milk is made with pea protein and is nut-free, so these with allergic reactions could discover this to be a great non-dairy milk to strive. 

Professionals

Cons

• Made with canola and safflower oil 

Finest for: Cooking, protein shakes and smoothies

Hazelnut Milk

Hazelnut milk will not be making waves like almond or oat milk but, however that doesn’t imply it’s not price 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 a fantastic selection for lattes and scorching 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

• Filled with B nutritional vitamins and wholesome fat
• Froths properly for lattes

Cons

Finest for: Espresso drinks

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