Cow’s milk is essential in many people’s diet because it contains carbohydrates, fats, minerals mainly calcium and phosphorous, proteins and vitamins. It is a common belief that Cow’s milk makes your bones stronger.

However, 1 cup of whole milk contains 146 calories, 8g proteins, 8g fats, 12g sugar and 13g carbohydrates.

Many people try to avoid cow’s milk as they have allergies, lactose intolerance, diet consciousness or for ethical reasons. 

Lactose intolerance is a problem faced by 75% of the World’s population. When someone has lower amount of lactase enzyme, their body cannot break the lactose sugar present in milk which in turns causes vomiting, diarrhoea, nausea and digestive problems. 

What Is The Alternative to Cow’s Milk for Vegans or Lactose Intolerance People

There are many non dairy milk options available in the market, so we have listed the most popular alternatives to cows milk. 

Almond Milk

Almond Milk

Almond milk is made from almond, butter and water. Mostly brands contain only 2% pure almond, it is better to choose brand that contains 7-8% pure almond. It has a sweet and buttery taste. It contains low calories than any other milk available in the market. 

Almond milk contains antioxidants which can help to fight some diseases. 1 cup of almond milk contains 50 calories, 2g proteins, 3g fats, 1g carbohydrates and has no sugar.

It is a good source of Vitamin A, Vitamin E, Vitamin D and calcium but has very low content of proteins. It’s completely vegan and lactose free. People having allergies to almonds or nuts should not use almond milk.

Soy Milk

Soy Milk

Soy milk is made from soybeans and filtered water. It is a plant based milk alternative that’s why it has no lactose and cholesterol.

1 cup of soy milk contains 80 calories, 7g proteins, 4g fats, 4g carbohydrates and 1g sugar. It has a creamy texture and more similar to Cow’s milk at nutritional level because it has same amount of proteins and half number of carbohydrates, fats and calories.

Soy milk is derived from plants that’s why it contains all the essential amino acids required by the body. It is fortified with Vitamin A, Vitamin B-12, Vitamin D and calcium. It also contains Omega 3-fatty acids which can help decrease the risk of dementia and Alzheimer’s disease.

Soy milk contains added sugar which may lead to heart diseases and type 2-diabetes. Some children and adults are allergic to soy.

Rice Milk

Rice Milk

Rice milk is made from rice and water. It is plant based milk alternative and naturally sweeter than other milk alternatives. 1 cup of rice milk contains 120 calories, 2g fats, 22g carbohydrates, 10g sugar and has no proteins. It contains very low amount of calcium.

Rice milk is the least likely to cause any allergies. You can easily add rice milk in your coffee and it’s more refreshing.  It can be fortified with calcium and Vitamin A. It contains carbohydrates in high amount which is not good for diabetic people. 

According to Food and Drug Administration, people should not only dependent on rice products aa it contains no proteins which is not good for infants, children and elderly people. 

Oat Milk

Oat Milk

Oat milk is made from mixture of oats and water. It is plant based and naturally contains Vitamin D. 1 cup of oat milk contains 170 calories, 5g proteins, 5g fats and 29g carbohydrates. Oat milk has more carbohydrates than Cow’s milk. 

Oat milk contains beta-glucan which lowers the blood sugar level and it contains more fibre providing the feeling of fullness. You can easily make oat milk at your home.

Oats takes less amount of water than almonds and rice hence it is more environmental friendly. Oats production emits a very small amount of carbon makes them more sustainable source than any other milk alternative.

Commercially produced oat milk contains additional sugar which is not good for diabetic people. While homemade oat milk does not contain any fortified vitamins.

Coconut Milk

Coconut Milk

Coconut milk is made from the white flesh inside brown coconuts and mixed with water. People with nut allergies can easily consume the coconut milk. 1 cup of coconut milk contains 50 calories, 5g fats, 2g carbohydrates and has no sugar and proteins. It is not recommended for people with high protein requirements.

Coconut milk is best for those who are struggling to lose weight, as it reduces appetite and improve blood cholesterol level assisting in weight loss. It has a creamy texture with sweet taste of coconut. It contains carrageenan which sometimes can cause problems with your digestion system.

Quinoa Milk

Quinoa milk is made from edible quinoa seeds and water. It is recommended for vegans as it contains balanced nutritional profile. 1 cup of quinoa milk contains 70 calories, 2g proteins, 1g fats and 12g carbohydrates. 

Quinoa milk has sweet and nutty taste; it’s grains are gluten free. Quinoa is mixed with water and it makes the proteins fibres dilute. It is good for maintaining blood sugar and cholesterol levels.

Quinoa milk also helps in weight loss. It is a new plant based alternative hence it is difficult to purchase quinoa milk from most local supermarkets.

Cashew Milk

Cashew Milk 

Cashew milk is made from cashew, cashew butter and water. It is nut based milk alternative and their skin is removed during the process, so they lose most proteins and fibres in the making of the cashew milk. 1 cup of cashew milk contains 50 calories, 1g proteins, 4g fats and 2g carbohydrates. 

Cashew milk has a creamy texture with sweet nutty taste. People trying to have low carb diet and would like to maintain their blood sugar level can easily use cashew milk.  Although, it is not recommended for individuals with high requirements of proteins. 

Macadamia Milk 

Macadamia Milk 

Macadamia milk is made from macadamia nuts mixed with water. It is pretty new to the market. 1 cup of macadamia milk contains 55 calories, 4g proteins, 5g fats and 1g carbohydrates. It has a creamy texture.

Macadamia milk works best for individuals who are trying to cut down their carb intake. It is also a suitable option for diabetic people. Most production occurs in Australia using Australian macadamias. 


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