16 Best Milk Alternatives – Healthiest Dairy-Free Milk Substitutes

Plant-based alternatives to cow’s milk have been a thing for a while now, and the benefit of this trend is that there’s something for everyone. Whether you’re lactose-free, vegan, or have an allergy, grocery stores definitely have something to suit your needs. But how are you supposed to navigate the growing non-dairy aisle? And are these milk alternatives any healthier than cow’s milk?

When it comes to nutrients, commercially available versions of nut, seed, and legume-based milks contain varying amounts of protein and fiber (usually 1-4g each per 1-cup serving) since they’re made by blending the predominant ingredient with water. They can contain around 100 calories or less depending on the ratio.

Consuming fewer calories can be a good thing if you’re guzzling iced coffee with unsweetened almond milk all day, but may be less desirable if you’re looking for a nutritious addition to your morning bowl of steel-cut oats. Many of these alternative milks also cost more than dairy milk, but they may be worth the spend depending on how often and where you’re using them.

As a registered dietitian, my main piece of advice is this: Don’t be swayed by trendy marketing claims on packaging. Depending on the brand and type, these milk substitutes can be sneaky sources of added sugar, so it’s crucial to check labels before you swap out a dairy-based option for a plant-based one.

What to look for in alternative milks:

• At least 7-8g protein per serving
• As few ingredients as possible
• The word “unsweetened” and “0g added sugar”
• Limited saturated fat (especially in ones made with coconut or added protein)
• Less than 140mg of sodium per cup
• Fortification with calcium and vitamin D
• Nutrients you’re personally concerned about (like the omega-3’s)

The best milk alternatives are typically unsweetened soy or pea-based blends (yep, you read that right!) that are fortified with calcium and vitamin D. These two nutrients are better absorbed when consumed together and are beneficial for strong bones, hormone regulation, and general immunity — especially for your little ones. If you’re adhering to a vegan diet, you’ll want to look for blends that have vitamin B12, vitamin A, and DHA/EPA omega-3’s, as well. Be sure to skip “barista blend” milk alternatives. They’re better for frothing but often come with loads of added sugar. Instead, spice up a hot beverage with vanilla, clove, or a cinnamon stick.

By the way: There’s an ongoing controversy about the labeling of plant-based milks. Basically, the dairy industry feels that the term “milk” should be only used for products that come from cows, while the companies that produce these products disagree. For example, the Plant-Based Food Association says that consumers aren’t confused, that they prefer the term “milk” over “beverage” or “drink,” and that they understand that, say, almond milk comes from almonds, not from a cow. In January 2020, a group of senators from dairy-producing states called on the FDA to prevent plant-based products from being labeled milk, yogurt, or cheese. But for now, the issue remains in limbo with the FDA. And companies are still free to call these beverages “milk.”

Keep reading to get the low-down on the best cow’s milk alternatives you can buy (and order):