There are numerous reasons for someone to try a milk alternative. Maybe they’re lactose intolerant and want to enjoy milk without the painful side effects of an upset stomach. Or maybe they want to try out a plant beverage for the seemingly endless amount of health benefits that they have. Milk alternatives contain many of the same nutrients and minerals that cow’s milk does, but they boast higher quantities, fiber, and protein. They also have more unique flavors that can bring something new to your typical glass of milk.
There are so many different types of plant beverages that it can be hard to decide which one to try out. This post should help you narrow down your options by providing some insight into the nutritional breakdowns, nutrients and mineral content, and benefits.
Almond Milk
| Breakdown | Benefits | Nutrients and Minerals |
| One cup: 150 Kcal, 9 g CHO, 5 g PRO, 0 g Fiber. | Almonds help lower cholesterol, protect the body from developing diabetes, keep your heart healthy, and increase the amount of energy your body makes. | Calcium, Protein, Vitamin A, D, and E, Potassium, Magnesium, and Phosphorus. |
Lactose-Free Milk
| Breakdown | Benefits | Nutrients and Minerals |
| One cup of 2%: 130 Kcal, 13 g CHO, 8 g PRO, 0 g Fiber. | Lactose-free milk promotes bone and heart health and is good for digestion. It has many of the same vitamins and minerals as regular milk. | Calcium, Protein, Potassium, Phosphorous, Magnesium, Folate, Vitamin D and A, Folate, and Vitamin B5, B12, B2. |
Coconut Milk
| Breakdown | Benefits | Nutrients and Minerals |
| One cup: 70 Kcal, 8 g CHO, 0 g PRO, 1 g Fiber. | Coconuts regulate blood pressure and sodium in the body. It also has lots of antioxidants, electrolytes, antiviral and antibacterial properties, and is high in fatty acids. | Vitamin A, B12, and D, Folate, Calcium, Potassium, Folate, Phosphorus, Selenium |
Cashew Milk
| Breakdown | Benefits | Nutrients and Minerals |
| One cup: 130 Kcal, 8 g CHO, 4 g PRO, 0 g Fiber. | Cashews can help decrease the development of diabetes and heart disease. They also promote the strength of bones, muscles, teeth, and the immune system. | Vitamin D and A, Calcium, Protein, Magnesium, Phosphorus, Potassium. |
Soy Milk
| Breakdown | Benefits | Nutrients and Minerals |
| One cup: 110 Kcal, 9 g CHO, 8 g PRO, 2 g Fiber. | Soybeans help regulate blood pressure and blood cholesterol to promote heart health. It also aids digestion, metabolism, and blood circulation. | Calcium, Magnesium, Phosphorus, Potassium, Folate, Vitamin A and K and Protein. Be sure to purchase organic soymilk to avoid the GMOs that are typically used in the product. |
Walnut Milk
| Breakdown | Benefits | Nutrients and Minerals |
| One cup: 130 Kcal, 8 g CHO, 4g PRO, 0 g Fiber. | Walnuts have great anti-inflammatory properties, promote heart function, and regulate blood pressure. It also lowers cholesterol and aids in weight management. | Calcium, Potassium, Protein, Omega-3 Fatty Acid, Vitamin A and D. |
Hemp Milk
| Breakdown | Benefits | Nutrients and Minerals |
| One cup: 80 Kcal, 1 g CHO, 2 g PRO, 0 g Fiber. | Hemp milk grants a number of benefits, including improved brain function, bone strength, and heart health. It even provides a boost to the immune system and can keep the skin looking healthy. | Riboflavin, Vitamin B12, A, and E, Calcium, Omega-3 and Omega-6 fatty acids, Potassium, Iron, Zinc, Magnesium |
Flaxseed Milk
| Breakdown | Benefits | Nutrients and Minerals |
| One cup: 50 Kcal, 7 g CHO, 0 g PRO, 0 g Fiber. | Flaxseed can help decrease the risk of heart disease, cancer, and diabetes. It can lower cholesterol, improve heart health, and regulate blood sugar. | Vitamin A, B12, and D, Calcium, Phosphorus, Potassium, Omega-3 Fatty Acid |
Rice Milk
| Breakdown | Benefits | Nutrients and Minerals |
| One cup: 120 Kcal, 23 g CHO, 1 g PRO, 0 g Fiber. | Rice milk can improve bone density, digestion, and promote healthy skin. It also can reduce the risk of chronic disease and reduce cholesterol. | Phosphorous, Vitamin A, B12, E, and D, Iron, Calcium, Potassium, Riboflavin, Niacin, Folate |
Pea Milk
| Breakdown | Benefits | Nutrients and Minerals |
| One cup: 100 Kcal, 6 g CHO, 8 g PRO, 0 g Fiber. | Pea milk is a great source of plant-based protein, which keeps you feeling full and satisfied. It also helps regulate blood sugar, promote muscle growth, immune and brain function. | Potassium, Vitamin A and D, Iron, Calcium, Omega-3 Fatty Acids, Protein |
Oat Milk
| Breakdown | Benefits | Nutrients and Minerals |
| One cup: 120 Kcal, 16 g CHO, 3 g PRO, 3 g Fiber. | The fiber in oat milk keeps you full for longer so it becomes easier to eat less frequently. Calcium is abundant in oat milk and promotes bone strength, muscle and nerve function, blood clotting, and heart health. | Vitamin A, B12, and D, Calcium, Iron, Potassium, Riboflavin, Phosphorous, Fiber |
Hazelnut Milk
| Breakdown | Benefits | Nutrients and Minerals |
| One cup: 140 Kcal, 7 g CHO, 3 g PRO, 0 g Fiber. | Hazelnuts help to regulate blood pressure and keep cholesterol down and promote heart health. It also aids in red blood cell production and the movement of oxygen throughout the body. | Calcium, Iron, Potassium, Vitamin B1, B2, B6, and E, Omega-3 Fatty Acid |
Macadamia Milk
| Breakdown | Benefits | Nutrients and Minerals |
| One cup: 50 Kcal, 1 g CHO, 1 g PRO, 1 g Fiber. | Macadamia nuts decrease the risk of heart disease, regulate blood pressure and sugar levels, and lower cholesterol. They also promote brain health and keep you feeling full for longer. | Vitamin A, B12, and D, Calcium, Iron |
Ultra Pasteurized Milk
| Breakdown | Benefits | Nutrients and Minerals |
| One cup: 150 Kcal, 12 g CHO, 8 g PRO, 0 g Fiber. | The process of ultra-pasteurization essentially heats milk at higher temperatures in order to kill more bacteria. This is done to create a longer shelf life for the product. The milk still retains its regular nutrients. | Vitamin D and A, Calcium, Potassium, Riboflavin, Omega-3 Fatty Acid |
Some plant beverages contain additives or stabilizers like carrageenan or gums (guar and gellam) that can cause a reaction in people who suffer from irritable bowel syndrome or have sensitivities. Watch out for these ingredients to avoid an upset stomach.
Brands to Keep on Your Radar
- Ripple – a high protein drink that uses pea protein for a unique flavor
- Elmhurst – has many different types of milk alternatives and boasts the use of more nuts per serving than its competitors
- MALK – a popular brand that is packed with protein. It advertises having 4x more protein than other alternatives.
Tavinun Vickyanont, Penn State Intern
