14 Best Brands Of Nondairy Milk Substitutes For Your Health
The days of cow's milk reigning supreme are over, folks. While regular dairy likely isn't going anywhere anytime soon, in recent years, nondairy milk substitutes have taken the world by storm, with their popularity undeniably on the rise. With the dairy alternatives market size reaching almost 20 billion dollars in 2020, by 2028 it's expected to explode to be worth approximately a mammoth $54 billion, says Fortune Business Insights.
And consumers aren't just switching to nondairy milk substitutes because everyone else is. Milk alternatives can often have certain advantages over cow's milk, with many types of nondairy milk being lower in sugar, fat, and calories than the regular dairy kind, according to the American Society for Nutrition. And for folks who can't consume dairy due to lactose intolerance or a dairy allergy, nondairy milk substitutes allow them to still enjoy their morning coffee or bowl of cereal. But with the surge in popularity of these products — and with a dizzying range of oat, cashew, rice, almond, and coconut milk options — how do we know that we're picking the best one for our health? Well, we're here to make it easy for you. We've put together our top healthy picks for each kind of nondairy milk, so you can feel at ease with your choice.
Oatly Oatmilk
There's a reason why Oatly is the leader of the pack when it comes to oat milk. Not only has the oat milk brand cornered the millennial market with their irreverent marketing and eye-catching bottles, but their oat milk is also delicious and among the most nutritious out there.
Oatly Original Oatmilk is primarily made of, as you might expect, a combination of water and oats, with small amounts of additives included to stabilize the drink and ensure that it doesn't split (per the Oatly website). Their oat milk is also completely free of nuts, soy, dairy (we'd hope so!), and gluten, with all ingredients non-GMO and from plant sources.
Additionally, Oatly Oatmilk will give you a nutritional boost. Of particular note is Oatly's fiber content, with 7% of your daily recommended value per glass. The fiber in oat milk, along with the protein, "promotes a healthy digestive system," states Formulate Health founder and nutritionist Mina Khan (via GoodtoKnow). The fortified nature of Oatly Oatmilk is also a great reason to pick up a carton, with the drink containing superb amounts of riboflavin, vitamins D, A, and B12, phosphorus, and calcium — meaning that your bones will continue to benefit, even if you're substituting it for cow's milk entirely.
Blue Diamond Almond Breeze
Along with oat and soy milk, almond milk is a dominant force in the nondairy milk market. But you no longer have to trawl the shelves to find the best option for your health: Picking up a carton of Blue Diamond Almond Breeze is a safe bet. Widely available, Almond Breeze Unsweetened Original Almondmilk is composed of almonds and water, a little sea salt, a few stabilizing ingredients, some natural flavors, and some added vitamins, says their website. This creates a vegan, gluten-free drink, which is free from carrageenans, has no artificial flavorings added, and — most importantly — dairy and lactose-free.
A side-by-side comparison with dairy milk shows how considerably well Almond Breeze fares on the nutritional front. With a quarter of the calories, Almond Breeze Unsweetened Original Almondmilk contains just 30 calories compared to 2% dairy's 120 for an equivalent serving size. The drink also has just a single gram of carbs, and more calcium, vitamin D, and vitamin E per serving than regular cow's milk. Almond Breeze Unsweetened Original Almondmilk also has more of those vitamins and minerals than regular oat milk, and is again lower in carbs and calories.
MALK
Have you ever stared at a glass of milk and thought, "Yeah, sure, I love it, but I wish the word had just one different letter...?" Of course you haven't; that would be pretty strange! But the branding pros at MALK made the switch anyway — and in doing so, created an eye-catching name for a drink that's super healthy. What's not to love?
MALK Organics' nondairy milk substitutes are pretty much as pure as they come. With their range of oat and almond milks (or malks, as they call them), they focus on the essentials, with their original drinks composed of just water, oats or almonds, and Himalayan pink salt (per the MALK Organics website). Their drinks contain no gums or fillers, are gluten-free, have no oils added to them, use organic products, and are dairy-free to boot. MALK also created a range of flavored drinks to complement their unsweetened varieties, with vanilla and chocolate versions of their oat milk, made by using organic flavorings. As you might assume, the minimal nature of their ingredients list and the lack of added sugars means that MALK's drinks are comparatively low on calories and carbohydrates, although bear in mind that unlike other oat or almond drinks, they haven't been fortified with vitamins.
Milkadamia Unsweetened Macadamia Milk
If you could decide the healthiest nondairy milk substitutes on wordplay alone, Milkadamia would be winning by a long shot. But it's fortunate for them that aside from having an excellent name, Milkadamia Unsweetened Macadamia Milk is also one of the most nutritious macadamia drinks on the market. This non-GMO, plant-based milk is made with raw macadamia nuts, natural flavors, and some stabilizing ingredients, according to the Milkadamia website. This creates a vegan, gluten-free drink without any dairy in it that also has a negligible carbohydrate count.
So why pick macadamia milk over other milk alternatives? "[Macadamia milk] is higher in healthy fats and manganese than most other nondairy nut milks," according to registered dietitian Maggie Moon, who notes that these monounsaturated fats can provide benefits for reducing inflammation and fighting against free radicals (per Mind Body Green). Also, macadamia milks like Milkadamia frequently have a good nutrient profile, often due to the drinks being fortified with added vitamins and minerals. Furthermore, Milkadamia delivers an ample amount of calcium and vitamin D2 per serving. Its low-carbohydrate nature means that it's far more suited to folks following keto or low-carb diet plans than other nut or oat kinds of milk, too.
Minor Figures Oat Milk
Few people do it like Minor Figures. With their ultra-cool packaging and barista-style formulation, their oat milk is beloved by hipsters, coffee houses, and the average oat milk drinker alike — and whether you're going for their regular, light, or organic oat milk, you're guaranteed to get a quality cup (per the Minor Figures website). Their Organic Oat Milk boasts a minimal ingredient list, with oats, water, sunflower oil, and salt being the main components, and potassium carbonate acting as a regulator.
This creates a drink that not only is perfect for creating a silky latte, but also gives a mildly sweet taste without the addition of sugars. The oats in the drink also provide you with a slight boost of beta-glucan fiber, which may help to bring cholesterol down and reduce the risk of heart disease (per Healthline). If you're looking for something a little lighter, Minor Figures' Light Oat Milk brings down the fat and sugar content, while still giving you a delicious nondairy milk substitute to sip on. And remember, don't just use it in your coffee: Depending on how you like your oat milk, Minor Figures would likely taste just as good, if not better, when consumed as you would a refreshing glass of milk.
Westsoy Organic Unsweetened Plain Soy Milk
For folks avoiding dairy and meat, soy products are a staple. And soy milk doesn't come much better than Westsoy Organic. While their marketing might not be the flashiest, their drink is as simple as they come, with their Organic Unsweetened Plain product created using a grand total of two ingredients, water and organic soybeans (via Westsoy).
This creates a milk substitute that is non-GMO and free of any additives or added sugars, has a super amount of protein per serving (clocking in at 9 grams per glass), and is low in carbohydrates and sodium. Additionally, the fats in soy milk are heart-healthy omega-3s, which can have a protective effect on your brain and reduce the likelihood of developing age-related diseases (per WebMD). Soy milk, and soy in general, is also packed with vitamins and minerals, as well as antioxidants. In Westsoy Organic Unsweetened Plain Soy Milk's case, you'll be getting a great amount of potassium per glass, with almost 10% of your daily recommended value covered with every serving. Potassium has a beneficial effect on your blood pressure, and plays a role in keeping your heart health on top form.
Native Forest Organic Unsweetened Classic Coconut Milk
It's important to remember that cow's milk isn't just used in coffee, or drunk on its own: It's also a huge component in a wide range of meals. And sometimes, you need something a little more robust than soy or oat milk to give your dish that creamy consistency that full-fat cow's milk gives. Enter coconut milk, and Native Forest's Organic Unsweetened Classic variety. This coconut milk is as from the source as they come, created through pressing pure coconut meat and blended with water and a minimal amount of guar gum (per Native Forest). The unsweetened product, which is certified USDA Organic, kosher, and composed of non-GMO elements, is bound to be a hit in your meals.
By not tampering with the ingredients list, Native Forest's coconut milk retains all of its healthy qualities. While coconut milk is relatively high in fat (which, incidentally, makes it a perfect substitute for cream in a range of soups and curries), these medium-chain saturated fatty acids have a wealth of anti-inflammatory and anti-microbial effects, says BBC Good Food. This gives coconut milk a unique immune-boosting and protective effect, as well as imbuing it with the potential to reduce inflammation-related conditions like stomach ulcers.
Pacific Foods Unsweetened Hemp Original
In the world of nondairy milk substitutes, hemp milk isn't usually people's go-to choice. But after taking a glance at Pacific Foods Unsweetened Hemp Original, you might be persuaded to change your mind. Made with a combination of hulled hemp seed, water, and small amounts of stabilizers and flavorings, this drink is (deep breath here, everybody), soy-free, dairy-free, low-sodium, yeast-free, vegan, carrageenan-free, and kosher, according to the Pacific Foods website. It delivers a small number of calories per glass, with vitamins and minerals like iron, calcium, and vitamin D2 joining the party. It's free of carbohydrates, too.
Also, don't be put off by the idea of drinking milk made from hemp. "Hemp milk tastes delicious in coffee, tea, hot chocolate, smoothies, and oatmeal," advises cardiology dietitian Michelle Routhenstein (via The Healthy). Hemp milk is a tremendous source of both omega-3 and omega-6 fatty acids, which can help to bring down inflammation and bolster heart health. It's also a complete protein, stocked with all the necessary amino acids to provide your body with the building blocks it needs to create new muscle.
Califia Farms Go Coconuts Coconut Milk
While coconut milk might be a favorite of folks in the kitchen, let's be real: It's a little bit thick to use like you would normal milk, in drinks or on cereal. Califia Farms spotted this problem, and equally spotted a gap in the market — and so their Go Coconuts Coconut Milk was born.
Go Coconuts Coconut Milk combines regular coconut milk with coconut water, bringing down the richness of regular coconut milk and creating an everyday drink that's refreshing and versatile (per Califia Farms). This soy, gluten, and carrageenan-free product is also kosher, and uses BPA-free packaging, meaning that you're getting nothing but the good stuff.
Inside the bottle, the nutritional value of the drink is pretty rad. Go Coconuts Coconut Milk delivers 45 calories per serving, coming pretty much entirely from fat (meaning it's a carb-free drink that's well-suited to people following keto diets). The drink also boasts a huge amount of calcium per cup, with 35% of your daily recommended allowance being provided with every serving. We're also huge fans of their stylish, amphora-shaped bottle. Let's be honest, it's cooler than a carton, and we all know it.
Elmhurst Unsweetened Hazelnut Milk
If you're not on board with hazelnut milk yet, we're willing to bet that Elmhurst Unsweetened Hazelnut Milk will make you a true convert. Incredibly, Elmhurst Unsweetened Hazelnut Milk is made with just two ingredients, water and (no prizes for guessing this one) hazelnuts, according to the Elmhurst website. This results in a drink that's not only unadorned with added sugars, flavorings, or additives, but is also dairy-free, gluten-free, totally vegan, with no carrageenans, and kosher. The drink can be consumed by those following keto and paleo diets, with the calories coming primarily from fat and a little protein. As for the texture, Elmhurst Unsweetened loses nothing by being made of only two ingredients, with a creamy, rich mouthfeel.
By drinking a milk substitute made of hazelnuts, you're getting a host of unique health benefits from the nut itself. Hazelnuts, and the milk that they produce, are high in vitamin E, according to Men's Journal. Elmhurst Unsweetened also comes with a boost of iron, which assists in creating red blood cells and moving oxygen around your body (per WebMD). And don't let the fat in hazelnut milk put you off: It's largely the healthy omega-3 kind, which serves to bolster heart health.
Mooala Original Bananamilk
With the frankly wild amount of nondairy milk substitutes available on the market today, it's tempting to write banana milk off as a bit of a gimmick. Like, honestly, how do you even milk a banana? Is it from the top? Is there a secret udder we're not aware of somewhere? We'll leave the specifics of that to the experts. But even though we're still not sure how they make Mooala Original Bananamilk, what we are sure of is how much you'll like it.
Made using water, organic bananas and sunflower seeds, organic cinnamon, and a few stabilizing ingredients, Mooala Original Bananamilk is a light drink that's a world away from the thick banana milkshakes you might be used to (per Mooala). Instead, this is a drink that's as comfortable in your coffee as it is in a bowl of cereal. One of the key benefits of Mooala — aside from its taste and excellent nutritional profile — is the fact that it's totally nut-free, making it a milk alternative that those with nut allergies can enjoy. Mooala and other banana milks are also a treasure trove of potassium, a mineral and electrolyte that works wonders for your heart health (per Healthline).
Rice DREAM Original Organic
If you've burned through all the other nondairy milk substitutes on the market, rice milk might be your next stop. And to make sure you're reaping the health benefits of this unique drink in full, Rice DREAM Original Rice Drink should be your first port of call. Made using brown rice, this beverage is a great nondairy milk for those who like their drinks with a bit more energy: With 130 calories per glass and a higher carbohydrate amount, it's guaranteed to put a spring in your step (per Rice DREAM), although folks trying to keep their carbohydrate intake down might prefer a different milk alternative. The drink is also low-fat and cholesterol-free, made with just a few organic ingredients, and totally gluten-free.
Rice DREAM is also a terrific choice for people who have difficulty with other foods. "Rice milk is the least allergenic compared to other plant milks, making it a better alternative for individuals with nut or soy allergies," advises registered dietitian nutritionist Jasmine El Nabli (via The Healthy). One thing to bear in mind, though, is that Rice DREAM Original Organic is not fortified with vitamins or minerals, so it's worth assessing where your nutrients are coming from in your diet if you're subbing it in for cow's milk.
Silk Unsweet Cashewmilk
When we think of nut milks, almond milk tends to be the one we go to. But don't forget about cashew milk. Delivering a slightly more complex flavor than almond milk, cashew milk is a cholesterol-free alternative to cow's milk which is generally super low in calories and fat, while remaining a creamy and moreish drink (per WebMD). Cashew milks that are fortified with vitamins and minerals also help to reinforce your health, with cashew nondairy milk substitutes often loaded with calcium to keep your bones healthy.
So where to start with cashew milk? Try Unsweet. Made with cashews and some added almonds, Silk Unsweet Cashewmilk is a delicious and healthy cashew milk that avoids one of the pitfalls of other cashew-based drinks by having no added sugar in its blend (per Silk). Additionally, its high calcium levels make it a drink that has even more of the bone-benefitting mineral than regular dairy milk. Silk Unsweet Cashewmilk contains just 25 calories per glass, and has no dairy, egg, gluten, soy, or MSG lurking in the carton.
Good Karma Flax Milk
Flax milk is a bit of an underdog in the nondairy milk substitutes world, but Good Karma Flax Milk may well change that.
Created using flaxseed oil, Good Karma Flax Milk delivers a hearty dose of omega-3 fatty acids per serving, and stands toe-to-toe with other nondairy milk substitutes as a low-calorie, refreshing milk-like drink (per Good Karma Foods). Their unsweetened flax milk is made using flaxseed oil, water, and stabilizers, and is nut-free, soy-free, dairy-free, gluten-free, and lactose-free. With no added sugars, a cup of Good Karma unsweetened flax milk comes in at 25 calories per serving, with the calories coming from the fat content. This drink will also give you a huge boost of vitamin B12, as well as calcium and phosphorus.
If you want something a little more adventurous, Good Karma has a range of flax milk to satisfy every taste. In addition to their unsweetened variety, they also have flax milk with added protein, chocolate-flavored and vanilla-flavored flax drinks, and a lunchbox range so your kids can get in on the fun as well. They even have a plant-based sour cream made with coconut oil and pea protein, which is just 30 calories per two tablespoons. It's gonna be hard to say no to that!