Which Non-Dairy Milk Is Right for You?

In recent years, the alternative milk section as the grocery store has exploded. Gone are the days when your only option was plain, chocolate, or vanilla soy milk. Now grabbing a carton can be a whole lot more confusing. So, what to choose? Here’s what to buy depending on what you’re looking for:

If you want something that’s creamy for your coffee: Try oat milk

Latte just isn’t the same without cow’s milk? Try oat milk. Made from oats and water, this type of milk is richer and creamier than most other varieties of alternative milks, which means it won’t water down your coffee. You can also froth and foam it just like dairy milk.

Pro tip: It’s naturally sweet, so if you usually stir sugar into your coffee, you may not need to!

If you want something with protein: Try pea milk

What most alternative milks lack is protein. So if you’re missing getting it from a glass of regular milk, give pea milk a try. One of the newest alternatives on the market, pea milk is surprisingly creamy and its flavor is mellow with a hint of nuttiness. It’s made from yellow peas, a type of field pea that’s grown to be dried and consumed like split peas in soups and stews. One cup contains 8 grains of protein, the same amount that’s in one cup of dairy milk. It also happens to be low in sugar.

If you want something that’s extra allergy-friendly: Try rice milk

A dairy allergy may not be the only reason you’re avoiding dairy milk. If you also have a gluten, nut, soy, or combination allergy to contend with, rice milk is your best bet. It’s the most allergy-friendly of the bunch but it’s important to note: It tends to be the highest in sugar, since it’s often added to counter its exceptionally mild flavor.

If you want something low-calorie: Try almond or cashew milk

Nuts themselves are pretty high in calories so it may seem counterintuitive that nut milks are low in them. But since the nut pulp is strained from them before sipping, a lot of the calories are too. Unsweetened almond milk and cashew milk contain between 25 and 50 calories per cup, which is lower than other popular alternative milks. Just be sure to reach for unsweetened varieties.