Alternative Milk Guide

Milk alternatives taste great and offer a great range of options. They are made from filtered water, nut/seed/rice, and possible sweeteners or flavors.

Below I’ve gone over the basics about the 4 most prominent types of milk alternatives. I haven’t even touched on hemp milk, oat milk, flax milk, etc. Beyond the types there are also sweetened and sweetened versions and even flavors (hello chocolate almond milk!).

Milk alternatives don’t contain the ridiculous amount of chemicals and antibiotics of dairy milk. For all you omnivores out there, remember you are what you eat ATE.

Side note – if you think dairy is the best source of calcium, think again. Marketing is a powerful tool.

Most milk alternatives are fortified with calcium and vitamins A and D. This means milk alternatives contain up to 45% of the daily recommended calcium along with vitamin D (make sure you’re taking them together!). In addition, leafy vegetables, beans, and tofu are great plant powered ways to strengthen your bones.

For more information about transitioning to a healthier diet, check out the sample grocery list, vegan resources, and recipe resources I’ve provided.


Soy Milk

  • Taste – Smooth, creamy, slightly sweet. 60-130 cal/cup
  • Benefits – High in protein (7g a cup!), calcium, and lower in fats. Nutrition close to dairy milk.
  • Best uses – Recipes that call for milk since it has the most similar texture.

Almond Milk

  • Taste – Nutty, light, slightly sweet. 60-80 cal/cup
  • Benefits – High in calcium, low in sugar and protein. No saturated fat. Gluten free.
  • Best uses – Very versatile and common.

Rice Milk

  • Taste – Slightly sweet, neutral. 110-120 cal/cup.
  • Benefits – Easy on digestion. Good for those with allergies. Higher in carbohydrates, lower in protein and fat.
  • Best with – Dishes that you don’t want to absorb the milk’s flavor. Smoothies, cereals, smoothies.

Coconut Milk*

  • Taste – Sweet, subtle coconut flavor, think, rich, creamy. 40-50 cal/cup.
  • Benefits – High in healthy saturated FATS and LAURIC ACID. Low in carbohydrates and protein, high in natural sugars. Gluten free.
  • Best with – Savory dishes.Curry, soup, pasta. Thickening smoothies, ACIA BOWLS, hot cereal

*not the kind that comes in a can

For more about alternative milks check out: Jamie Oliver and Foods for Long Life



3 thoughts on “Alternative Milk Guide

  1. Pingback: Chia Seed Egg | Flavors of Living

  2. Pingback: Grocery List | Flavors of Living

  3. Pingback: Flax Egg | Flavors of Living

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