Every Type Of Plant-Based Milk Explained

Many of us grew up drinking regular old cow's milk – and there are plenty of reasons why. Along with being creamy and delicious, cow's milk is considered a "nutrition powerhouse," offering a range of important health benefits (per Got Milk?). Drinking milk helps to keep bones strong, muscles functioning, and the body's fluids in balance. It can also boost immunity, aid cell growth, improve skin health, and benefit your vision. In terms of nutrition, one cup of whole cow's milk contains 149 calories, 8 grams of protein, 8 grams of fat, and 12 grams of carbs.

Despite the many reasons to drink cow's milk, the plant-based milk market is booming. According to the American Society for Nutrition, some have made the switch due to health issues such as lactose intolerance, milk allergies, or underlying diseases impacting digestion. Other people wish to avoid ingesting antibiotics, pesticides, or hormones that can be found in regular milk. Still others don't like the taste, are ethically opposed to animal products, or have concerns about dairy's environmental impact.

No matter your reasons for drinking (or not drinking) plant-based milks, you should be aware that they tend to provide fewer calories, less fat, and lower protein content than regular milk, and are often fortified with vitamins and minerals. It is also important to know that nutritional benefits vary depending on the exact product you select. Below, we explain every type of plant-based milk.

The most popular plant-based milk in the US is almond milk, according to Medical News Today. While almonds generally offer a wide range of health benefits, these don't necessarily transfer over to almond milk. One reason for this is that commercial brands do not typically include fiber- and antioxidant-rich almond skins. Additionally, they strain and water down their products. Nevertheless, enriched almond milk is nearly as nutritious as cow's milk, with one cup providing 39.3 calories, 1.05 grams of protein, 2.52 grams of fat, and 3.43 grams of carbs.

In an Eat This, Not That! article identifying the best almond milks to buy, registered dietitian nutritionist Sammi Haber Brondo explains, "If you don't eat dairy, almond milk is a great alternative because it's fortified with vitamins and minerals. It's a good source of calcium, vitamin E, and vitamin D." Just be sure to choose products with unsweetened flavors, enriched nutrients, a short ingredient list, and no carrageenan. Recommendations include Blue Diamond Almond Breeze Unsweetened Almondmilk, Elmhurst Milked Almonds, Silk Original Almondmilk, and Califia Farms Unsweetened Almondmilk.

If you prefer to make your own, Minimalist Baker provides instructions: Blend one cup of raw almonds (soaked in cool water overnight) with 5 cups filtered water and a pinch of sea salt for 1 to 2 minutes. Strain the mixture through a thin dish cloth, squeezing out excess moisture and discarding pulp. You can also include healthy add-ins such as dates, vanilla, cocoa powder, and berries.

Of all the different types of milks, rice milk is the least likely to cause an allergic reaction (per Verywell Fit). It does not contain common allergens like soy, gluten, milk protein, or nuts, though rice allergies can still occur, albeit rarely. Although the nutritional content of rice milk can vary between products, one cup provides approximately 115 calories, 0.7 gram of protein, 2.4 grams of fat, and 22.4 grams of carbs. Because rice milk is high in carbohydrates, it may be a poor choice for individuals with diabetes (per Healthline). You should also be aware that unlike dairy milk, rice milk is not a good source of protein.

To avoid sugar, preservatives, and additives that may be present in store-bought brands, you may prefer to make your own. Simple Vegan Blog provides the following instructions: Blend ½ cup cooked rice (cooled) with 2 cups of water, then strain (optional). You can use brown rice for extra nutrition and sweeten with dates, if preferred. But understand that homemade rice milk is considered a poor nutritional substitute for dairy milk. You may be better off going with enriched commercial rice milk, which is typically an excellent source of calcium and vitamin D.

Cashew milk is a creamy, low-calorie plant-based milk option. While nutrition content can vary between products, many cashew milks are fortified with vitamins and minerals, including calcium and iron. Depending on which nutrients are added, cashew milk could help boost immunity, strengthen bones, prevent anemia, control cholesterol levels, and improve eye health (per WebMD). One cup of unsweetened cashew milk contains an estimated 25 calories, less than 1 gram of protein, 2 grams of fat, and 1 gram of carbohydrates. You may wish to avoid sweetened varieties.

According to Simple Vegan Blog, you can make your own cashew milk by soaking raw unsalted cashews overnight, blending them with clean water, and straining through cheesecloth or a nut bag. Healthline explains that homemade cashew milk is generally more nutritious than store-bought varieties, though it may contain less protein and calcium. On the plus side, it tends to offer more fiber and magnesium, an essential mineral that promotes better heart health, nerve function, and blood pressure control.

Hemp milk, made from whole hemp seeds, is rich in protein, healthy fats, and minerals, according to Healthline. As a result, drinking hemp milk offers some nice health benefits, including nourishing your skin and preventing heart disease. This plant-based milk is described as having "an earthy, nutty flavor and a creamy consistency." While derived from the same type of plant as marijuana, hemp milk does not contain psychoactive qualities (per Eat This, Not That!).

One cup of unsweetened hemp milk contains 83 calories, 4.7 grams of protein, 7.3 grams of fat, and 1.3 grams of carbs. However, some store-bought brands may add sweeteners, thickeners, and salt, which can change the nutritional content. Commercial brands may also be fortified with vitamins and minerals, such as vitamins A, B12, and D, calcium, and phosphorus.

To make your own, blend ½ to 1 cup raw hemp seeds with 3 to 4 cups of water for one minute, then strain through cheesecloth (optional) for a smoother consistency. Some people don't like the taste or texture of homemade hemp milk (via Medical News Today). If you decide to pick some up at the store, Eat This, Not That! recommends Living Harvest Tempt Hempmilk Unsweetened Original. But be aware that hemp milk tends to cost more than other types of plant-based milks.

Sesame milk has arrived fairly recently to the plant-based milk market. You may be interested to learn that it has less of an environmental impact than other types of milks, along with offering a fair amount of nutrition (per Green Matters). Although you may expect it to taste like hummus or tahini, one tester described it as sweet and creamy, with a distinct flavor closer to soy milk.

Nutramilk discusses some of the many health benefits associated with sesame seeds (and by proxy, sesame milk). Sesame seeds have been linked to better heart, bone, skin, and oral health, along with helping prevent liver damage and some types of cancer. Sesame milk also provides an excellent source of calcium, iron, zinc, and other essential vitamins and minerals.

But should you go ahead and make the switch from cow's milk to sesame milk (or to plant-based milks in general)? Nutrition consultant Keri Gans told Grateful, "As a nutrition expert, I look at this 'milk' as another option in the beverage category but not as a total cow's milk replacement unless dietary restrictions mandate."

If you love the taste of pistachios, you may want to give pistachio milk a try. Unlike some of the other plant-based milks whose flavors tend to fade into the background, pure pistachio milk actually tastes like pistachios, per Bon Appetit. In fact, the popular food magazine's executive editor, Sonia Chopra, had this to say about pistachio milk: "After 11 months of being extremely picky about coffee and spending most of my disposable income on beans, I am here to admit that I'm obsessed with the new pistachio brown butter Starbucks latte."

Cooking Light talked to registered dietitians about the nutritional value of pistachio milk. Similar to most other plant-based milks, pistachio milk is generally lower in calories, saturated fat, and carbohydrates than cow's milk. It is also slightly higher in protein than other plant-based milks, offering around 3 grams. But nutritional consultant Lauren Minchen points out that pistachio milk is made up of mostly water, containing only about 3% pistachios. And it's pricey: a container of Táche's pistachio milk costs around $8 a quart. Of course, you can always choose to make your own by soaking pistachios overnight, blending them with water, and straining (via Whole Foods Market).

(Be right back — off to Starbucks for that pistachio brown butter latte!)

If you're allergic to nuts or soy and looking for a nutritious plant-based milk alternative, you may want to consider flaxseed milk. Made primarily from flax seeds and water, flaxseed milk has "an earthy and nutty flavor", according to The Healthy. Registered dietitian Elizabeth Gunner states, "Flax milk is a popular alternative for dairy milk because it's just as high in calcium as dairy milk [if fortified], and it's great to use in a variety of recipes." One cup of unsweetened flaxseed milk contains around 50 calories, 3 grams of protein, 3.5 grams of fat, and 4 grams of carbs. As with other types of plant-based milks, selecting unsweetened varieties will save you from consuming added sugars and calories.

An article in Well+Good points out that flaxseed milk is a good source of omega-3 fatty acids, which can benefit both your brain and your heart. Flaxseeds are also environment-friendly. "I like this as an option compared to most other vegan milks, with the exception of soy milk, which has a stronger nutritional profile," states Aja Gyimah, nutrition expert. But she adds that cow's milk contains more protein, calcium, and vitamin D.