The 6 Best Non-dairy Substitutes for Milk

Cow's milk is considered a staple in many people's diets. 
Some people can't or choose not to drink milk due to personal preferences, dietary restrictions, allergies or intolerances. 
There are plenty of non-dairy alternatives available to replace cow's milk.
This article lists six of the best substitutes for cow’s milk. 

Soy Milk
Soy milk is made with soybeans and often contains thickeners and vegetable oils to improve taste and consistency. 
It typically has a mild and creamy flavor. It works best as a substitute for cow’s milk in savory dishes, with coffee or on top of cereal.
One cup (240 ml) of unsweetened soy milk contains 80–90 calories, 4–4.5 grams of fat, 7–9 grams of protein and 4 grams of carbohydrates.

Almond Milk
Almond milk is made with either whole almonds or almond butter and water. 
It has a light texture and a slightly sweet and nutty flavor. 
It can be added to coffee and tea, mixed in smoothies and used as a substitute for cow’s milk in desserts and baked goods. 
One cup (240 ml) of unsweetened almond milk contains 30–35 calories, 2.5 grams of fat, 1 gram of protein and 1–2 grams of carbohydrates. 

Rice Milk
Rice milk is made from milled white or brown rice and water. It is the least allergenic of the nondairy milks. 
This makes it a safe option for those with allergies or intolerances to dairy, gluten, soy or nuts. 
It has a slightly watery consistency and is great for drinking on its own or in smoothies.
One cup (240 ml) of rice milk contains 130–140 calories, 2–3 grams of fat, 1 gram of protein and 27–38 grams of carbohydrates.

Coconut Milk
Coconut milk is made from water and the white flesh of brown coconuts. 
Coconut milk has a creamy texture and a sweet but subtle coconut flavor. 
One cup (240 ml) contains 45 calories, 4 grams of fat, no protein and almost no carbohydrates. 

Cashew Milk
Cashew milk is made from a mixture of cashew nuts or cashew butter and water. 
It is rich and creamy and has a sweet and subtle nutty flavor. 
It’s great for thickening smoothies, as a creamer in coffee and as a substitute for cow’s milk in desserts. 
One cup (240 ml) of unsweetened cashew milk contains just 25–50 calories, 2–4 grams of fat, 0–1 gram of protein and 1–2 grams of carbohydrates.

Oat Milk
Oat milk is naturally sweet and mild in flavor.
It can be used in cooking in the same way as cow's milk and tastes great with cereal or in smoothies. 
Manufacturers often add extra ingredients such as oils and salt to produce a desirable taste and texture.
One cup (240 ml) contains 140–170 calories, 4.5–5 grams of fat, 2.5–5 grams of protein and 19–29 grams of carbohydrates.