Exploring Non-Dairy Milk: Your Comprehensive Guide to Choices

The variety of non-dairy milk has surged, presenting countless options—often overwhelming. These plant-based alternatives come from nuts, seeds, grains, and legumes. The ideal non-dairy milk hinges on flavor, nutrition, and how you plan to use it. While soy and almond were once the staples, today’s offerings include oat, macadamia, flax, and pea milk. With so many selections, how do you determine which one fits your needs? If you want the creamiest milk for your latte, the healthiest choice, or the most eco-friendly option, read on. This guide will empower you to navigate the dairy-free aisle with ease.

Featured image from our interview with Roxana Saidi by Suruchi Avasthi.

1. Choosing the Right Non-Dairy Milk
2. Oat Milk: Ideal for Lattes
3. Almond Milk
4. Macadamia Milk
5. Coconut Milk
6. Soy Milk
7. Flax Milk
8. Rice Milk
9. Hemp Milk
10. Cashew Milk
11. Pea Milk
12. Hazelnut Milk

Choosing the Right Non-Dairy Milk

I admit, I enjoy dairy milk. Yet, that familiar glass often leads to uncomfortable gut reactions. That’s why I’ve been thrilled to see the rise of non-dairy alternatives. As a devoted oat milk drinker, I indulge in it daily with my coffee and smoothies. Its creaminess is addictive! But is oat milk the best option? What should I prioritize when selecting non-dairy milk? To simplify your choices, here’s what to consider:

• Flavor
• Ingredients
• Nutritional content
• Culinary versatility

I also consulted our nutritionist and wellness expert Edie Horstman for her insights on popular non-dairy milks. Let’s explore ten favorites!

Oat Milk: Ideal for Lattes

Oat milk’s popularity is on the rise. Its creamy texture and pleasant taste make it a top choice for dairy-free lattes. While many love its sweet, nutty flavor, it does have some nutritional considerations.

“It contains the highest starch level among non-dairy milks,” Horstman explains. “This starch converts to simple sugars, potentially causing blood sugar spikes. For many, oat milk can lead to fluctuations in blood sugar, which isn’t ideal!”

Pros

• Deliciously creamy
• Great for vegan cappuccinos

Cons

• Frequent consumption may contribute to insulin resistance
• Can be high in pesticides if non-organic

Best for: Lattes and cappuccinos

Top Oat Milks

Minor Figures

Organic Barista Oat Milk (6 Pack)

Elmhurst 1925

Milked Oats Unsweetened Oat Milk (6 Pack)

Almond Milk

Almond milk is my favorite non-dairy option for its mild, slightly sweet flavor. It’s perfect for drinking, cereal, and baking. “Almond milk is fantastic!” Horstman says. “It’s lactose-free and commonly fortified with vitamins D, E, and calcium.” It’s easily available and low-calorie, making it a solid choice!

Pros

• Widely available
• Lowers blood sugar spikes
• Often fortified with vitamins

Cons

• Low in protein
• High water usage for almond production raises environmental concerns

Best for: Drinking and baking

Top Almond Milks

MALK

Almond Milk Unsweetened (6 Pack)

Califia Farms

Organic Unsweetened Almond Milk (6 Pack)

Macadamia Milk

For a creamy, nutritious, and eco-friendly option, try macadamia milk. These trees adapt well to climate changes, using water efficiently. Macadamia nuts provide healthy fats, protein, fiber, and minerals. However, the blending process reduces the nutrients you actually receive.

Macadamia milk’s flavor is remarkable—thick, creamy, and subtly sweet, it shines in smoothies or as a dairy substitute in baked goods.

Pros

• More sustainable than other non-dairy options
• Low in sugar
• Mild flavor

Cons

• Typically pricier than other alternatives
• May be hard to find

Best for: Smoothies, baking, and frothing

Top Macadamia Milks

milkadamia

Macadamia Milk Unsweetened (6 Pack)

House of Macadamias

100% Macadamia Milk (12 Packs)

Coconut Milk

For coconut lovers, coconut milk is a treat. Its strong flavor remains prominent even when mixed. “I adore the rich, creamy texture of coconut milk. It’s packed with healthy fats and nutrients like iron and magnesium,” Horstman shares. However, be cautious with commercial varieties, as they often contain added sugars and thickeners.

Pros

• Excellent source of healthy fats
• Creamy texture

Cons

• Poor frothing for lattes
• Possible added sugars

Best for: Coconut enthusiasts and Southeast Asian dishes.

Top Coconut Milks

Califia Farms

Organic Coconut Milk

Native Forest

Organic Unsweetened Coconut Milk (Pack of 12)

Soy Milk

Soy milk paved the way for almond and oat milks. Its sweet, creamy taste packs a nutritional punch. Horstman favors non-GMO, organic, unsweetened soy milk. “It’s high in protein, comparable to cow’s milk,” she notes. “It’s linked to better heart health due to its isoflavones.”

Pros

• Rich in protein
• Supports heart health
• Froths nicely for lattes

Cons

• Common allergen, not for everyone
• May contain high sugar levels

Best for: Lattes, cereal, and drinking

Top Soy Milks

Silk

Organic Unsweetened Soy Milk

Pacific Foods

Original Ultra Soy Milk

Flax Milk

Flax milk is often underrated. It’s smooth, creamy, and versatile, blending seamlessly with various ingredients. It’s rich in vitamins D2 and B12, and its flavor is pleasantly mild, making it ideal for many uses. Though it may not be as thick as other milks, it works well in beverages and baked goods. “Flax milk is gluten and glyphosate-free and offers healthy omega-3 fatty acids,” Horstman points out.

Pros

• High in protein
• Rich in healthy fats
• Allergen-friendly

Cons

• Not always easy to find

Best for: Smoothies, coffee, and cereal

Top Flax Milks

Good Karma

Unsweetened Flaxmilk +Protein (Pack of 6)

Manitoba Milling Company

Original Flax Milk (Pack of 4)

Rice Milk

Rice milk is simple and versatile. It has a mild flavor that appeals to many plant-based milk drinkers. Contrary to its name, rice milk doesn’t taste overly rice-like. Instead, it offers a neutral, blendable flavor. With decent vitamin D and calcium levels, it’s a good alternative for those seeking something similar to skim milk.

Pros

• Allergen-friendly
• Widely available

Cons

• High in carbohydrates

Best for: Smoothies and shakes

Top Rice Milks

Rice Dream

Organic Rice Drink Classic Original (Pack of 6)

Hemp Milk

Hemp milk is nutritionally impressive, offering three grams of protein per cup, along with omega-3 and omega-6 fatty acids—benefits of hemp seeds. It’s low in calories and carbs, making it versatile in various recipes. “Hemp milk is high in protein and contains magnesium and vitamin D,” Horstman shares. It’s a great choice for those with nut allergies, and you can make it at home without a strainer.

Pros

• High in protein
• Allergen-friendly

Cons

• Availability may be an issue

Best for: Cooking and baking

Top Hemp Milks

Pacific Foods

Unsweetened Hemp Milk

Cashew Milk

Cashew milk offers a unique nutty flavor and creamy consistency. “While it doesn’t provide significant nutritional benefits, unsweetened cashew milk is low in calories,” Horstman notes. You can even make it at home without straining!

Pros

• Creamy and flavorful

Cons

• Limited nutritional value

Best for: Coffee

Top Cashew Milks

Elmhurst 1925

Cashew Milk (Pack of 6)

Forager Project

Cashewmilk

Pea Milk

Pea milk may not be Horstman’s first choice, but its nutritional value stands out. “It’s high in protein—more than cow’s milk—nut-free, and has a low environmental impact,” she explains. “However, many varieties contain added oils, which should be consumed in moderation.” Made from pea protein, this milk is a fantastic option for those with nut allergies.

Pros

• High in protein
• Nut-free

Cons

• Often contains canola or safflower oil

Best for: Cooking, protein shakes, and smoothies

Top Pea Milks

Ripple

Original Plant Based Milk

Hazelnut Milk

Hazelnut milk may not be mainstream yet, but it’s worth a try. It’s creamy, rich, and the few brands available keep it simple without unnecessary additives. It froths well, making it a great choice for lattes and hot cocoa. Adding cocoa powder and maple syrup makes it taste like Nutella—delicious!

Pros

• Rich in B vitamins and healthy fats
• Froths nicely for coffee drinks

Cons

• Availability can be limited

Best for: Coffee beverages

Top Hazelnut Milks

Hazelicious

Lightly Sweetened Hazelnut Milk

Elmhurst 1925

Milked Hazelnuts Unsweetened Hazelnut Milk (Pack of 6)

This post was last updated on March 27, 2025 to include new insights.