Plant Based Milk Brands 2024 + What To Know from a Dietitian

What plant based milk brands are available currently?

Are they even good for me?

What’s the best one to use for baking or putting on coffee?

Keep reading to learn in this article written by a Registered Dietitian Nutritionist who identifies as vegan!

Disclaimer: This post is just providing information. It is not providing personal medical or dietary advice. Consult your your own appropriate liceineced health care professional regarding your questions. Some individuals have allergies to certain ingredients in plant based milks (and/or dairy milk!), and should avoid them. See our Disclaimers for more details.

This article was originally published on 3/3/22. The recent updated date is listed above.

What are Plant Based Milks?

Are you confused about whether or not plant based ‘milk’ has dairy?

Plant based milks are different than dairy milk because plant based milks are made from plants instead of cows milk.

In the US, plant based milks are typically vegan because they use plant derived ingredients instead of animal derived ones.

Even though we refer to them as ‘milks’ they don’t necessarily have the exact same nutrients as diary.

For example, some include calcium, but others don’t (more on this later).

What makes up the base of plant based milk? Typically, nuts, seeds, peas, coconut, soy, oats and/or potato (a fairly new one!) blended with water.

Here are some popular types of plant based milk types that you may have seen:

• Soy milk
• Almond milk
• Cashew milk
• Coconut milk
• Rice milk
• Oat milk
• Pea milk
• Flax milk
• Hemp milk
• Walnut milk
• Pumpkin seed milk
• Potato milk
• Pistachio milk
• Chia seed milk

Plant Based Milk Brands: The List

As an fyi, this is not a comprehensive list!

I included plant-based milk brands available in the USA below. Of course, availability may differ. Let me know if I missed any major brand of non dairy milk in the comments section!

• Silk
• Blue Diamond: Almond Breeze
• So Delicious
• Oatly
• Ripple
• Oatsome
• Planet Oat (By the way, I reviewed this brand in this article! )
• Good Karma
• Westsoy
• Edensoy
• Forager Project
• Pacific Foods
• Califia Farms
• Milkadamia
• Orgain
• Elmhurst
• Living Harvest: Tempt
• Dream plant based
• Good Mylk Co
• NotCo (NotMilk)
• DUG
• Chobani oatmilk
• Various grocery chains have their there own brands as well, such as:
  -Walmart (Great Value)
  -Target (Good & Gather)
  -Whole Foods (365)
  -Costco (Kirkland)
  -Aldi
  -Meijer, etc.

But why are these so popular amongst the vegan and dairy free crowd?

Vegan Milk Brands Are Trending: 7 Reasons Why

Why? I theorize several reasons (FYI: this is not a comprehensive list, and is based on my opinion):

1. Vegans are on the rise: The Vegan Society gathered some information about the vegan trends, including that the sign ups for Veganuary were at a record high in 2022(1).
   
2. Many individuals do not tolerate dairy milks: It’s estimated that on average, about 65% of the world population has lactose intolerance (2).With lactose intolerance, folks lack sufficient lactase enzyme to break lactose (a milk sugar) into galactose and glucose. This can contribute to GI symptoms such as gas and diarrhea when an individual who has lactose intolerance consumes dairy.
   
   Since lactose free products may be hard for some to find and/or afford, dairy free milks may be a more attractive option for certain individuals.
   
3. Growing concerns about the environment: Based on one large review, it is estimated that soy milk may use less GHG emissions, land use, and water compared to dairy milk(3). It’s generally accepted that plant milks causes less damage to the planet than dairy milks.
   
4. Health reasons: Aside from lactose intolerance, some people might decide to switch from full fat to non dairy milk to reduce their saturated fat or cholesterol intake for example.
   
   I haven’t seen any vegan milks that contain cholesterol (plants don’t have cholesterol), and they tend to have lower saturated fat than full fat cows milk (with coconut milk being an outlier).
   
5. Acne trigger: While not a factor for everyone, some individuals might see a difference in acne severity if they reduce dairy milk intake. *Please note the research behind this not conclusive, so it’s best to talk to your doctor/dermatologist if a diary free trial is actually worthwhile. You can learn more in our article about vegan diets and acne.
   
6. The harsh realties of the dairy industry: Documentary type films like Milked visually inform consumers about how dairy is produced. As the vegan movement grows, many are becoming more aware of standard practice in the industry and making different decisions.
   
7. It tastes better: Ok, so this one is purely anecdotal and 100% subjective, but I’ve have heard similar reports from others as well. Some just prefer the taste of certain non dairy milks!

Healthiest Plant Based Milk Brands

Sorry to burst your bubble, but I don’t believe there is one plant based milk brand that can be deemed the “healthiest of all.”

Rather, there may be healthy options within various brands of vegan milks.

Before we dive into what they may be, lets define what characteristics a ‘healthier’ plant based alternative might have. In my humble opinion, it would include at least 3 things to look for:

1. Look for Unsweetened versions -with context in mind.
2. Low in saturated fat.
3. Contains some nutrients dairy milk would have provided.

Lets dive into each of these points:

1. Look For Unsweetened Versions – with Context in Mind

Why does this matter? Well, there are several brands that contain lots of added sugar.

Not, I mention added sugar here.

Much of the sugar in plant based beverages often comes from added sugar – otherwise known as sugar that is added rather than as a part of the whole food (such as the sugar in a whole apple).

For example, one cup of vanilla plant based beverage from Pacific Foods original oat milk contains about 13 grams of added sugar.

Added sugars don’t add much in terms of nutrition other than calories.

By the way, that’s not necessarily a bad thing all the time. Added sugars can help make foods more plateable…

But, too much added sugar may crowd out more nutrient dense options and add excess calories when consumed in large amounts.

The American Heart Association recommends limiting added sugar to no more than about 6 teaspoons (24 grams of added sugar) for women per day, and no more than about 9 teaspoons for men (36 grams of added sugar) per day.

Before you throw out all your vegan milks, remember: context matters.

Ask these questions:

• How often do I plan to drink this? (ie: are you replacing 2 cups of dairy milk a day for 2 cups of soy milk, or just using dairy free milk occasionally)?

• And, how much added sugar do I already include outside of vegan milk?

Here’s some examples:

If you are drinking a cup of plant based milk a couple times a day and trying to decrease your over all added sugar intake – maybe you might consider switching to an unsweetened version.

Like I mentioned in the previous example added sugar can be high in some plant based milks. So check out the nutrition facts panel.

On the flip side someone might have an overall healthy diet with low amounts of low added sugar, and decide to use sweetened plant based milks occasionally or for recipes. Maybe they aren’t as concerned about the amounts of added sugar because they don’t have lots in their diet in general.

If you need personalized dietary advice, consult with your own doctor and Registered Dietitian.

2. Low in Saturated Fat

Excess amounts of saturated fat can increase the risk of heart disease. A healthy diet that that replaces focuses on mono and polyunsaturated fats instead of saturated fat may help reduce LDL cholesterol – (sometimes called , the ‘bad’ cholesterol) (4).

2% dairy milk (a popular type of milk) may have about 2.71 grams of saturated fat per cup as opposed to plant based milks which may contain little to no saturated fat.

For example, unsweetened almond milk may typically have around 0 grams of saturated fat, and soy milk may have around 0.5 grams of saturated fat per cup serving.

Whole plant based fats typically contain mostly poly or monounsaturated fats with some exceptions, such as coconut.

So coconut milk is a typical outlier for plant based milks.

3. Contain nutrients dairy milk would have provided

The truth of the matter is this: cows milk contains essential nutrients, like calcium and iodine. And if you are like the average dairy consumer, milk may be one of your biggest sources of certain nutrients.

While you may have good intentions to give up dairy milk (hey, as a vegan, I get it 💚), you should pay attention to what you are replacing it with.

Fun fact! Calcium is not synonymous with dairy! Even non vegans can agree with this.

Its important to remember that you need nutrients, not necessarily animal products.

So what are the common nutrients typically found in milk? They include:

• Calcium
• Vitamin D
• Protein
• Iodine
• Vitamin B12
• Vitamin A

Keeping these factors in mind, if you want to find plant based milk brands that contain all of these things in the same quantities as milk, you are probably going to have a hard time.

But that doesn’t mean you can’t plan out a nutritionally sound diet in general. A consult with a Registered Dietitian knowledgeable in this area is important.

Learn how to meet your nutrient needs through other foods and supplements as needed per your doctor.

Selecting Plant Based milks

First of all, it’s important to consider your medical history and food allergies. Chat with your doctor and Dietitian about ingredients or foods you should avoid.

If you are looking for a plant based milk option that includes similar nutrient quantities to dairy milk, look for these things on the nutrition facts panel (FYI: nutrients below are listed based on a comparison of the USDA’s Food Data Central data on 1 cup of 1% milk fat dairy milk, found and assessed on the date this article was posted here. Nutrient values are subject to change).

• Close to 300 mg (milligrams) of calcium per serving
• About 3 mcg (micrograms) of Vitamin D per serving
• Approximately 150 mcg of Vitamin A per serving
• Around 8 grams of protein per serving
• About 1.5 mcg of vitamin B12 per serving

Ideally the milk will also be low in saturated fat and added sugars wouldn’t be super high.

As you may have noticed, iodine was not listed here, simply because there are so few iodine containing vegan milks!

If milk was your main source of iodine before switching to a vegan diet, talk to your doctor if supplementation is right for you.

As I am updating this post I’m excited to share that I may have tried the first plant based milk in the US that is fortified with iodine!

You can check out my review on YouTube below.

Silk’s unsweetened organic soymilk is one of those vegan milks that ticks all the nutrients above except for iodine (Disclaimer: food formulations can change. We are basing nutrient values as displayed here assessed on the date this post was written).

We appreciate that it:

• Contains no added sugars
• Meets or exceeds the nutrient markers listed in the previous section (except for iodine)
• low in saturated fat
• Soy is known as a complete plant based protein (containing certain percentages of essential amino acids) where as the other legumes have a limiting (or low amount) of at least one essential amino acid.
• For those who are find it important to them: this product is also organic!

FAQ

Got questions about plant based milk? Let’s chat about it!

In this YouTube short, I’ll address one of the most common questions, but keep reading for more!

Are They Really Better for the Environment?

Compared to cows milk, it is generally accepted that plant based milks are better for the planet.

Based on an article by Ourworlddata.org oat, soy, rice, or almond milk, use less land, freshwater, and produce less gas emissions when compared to cows milk individually.

Can Vegans Drink Almond Milk?

In general yes!

if a vegan isn’t allergic or there isn’t another medical contraindication, many assume it’s a vegan friendly food.

Most almond milks are vegan (as always, double check the label to be sure).

But why does this question get asked?

Perhaps because you have heard that almonds use up lots of water, and certainly there are vegans (and non vegans!) who are concerned about the environment.

However, as suggested by that article Ourworlddata.org we mentioned previously, almond milk tends to use less freshwater than dairy, but more freshwater than some of the other plant based milks.

Do vegans drink almond milk? Well, this one does (me)! But I also drink other varieties as well.

Do any actually taste like dairy milk?

In my opinion, some do!

However, taste is very subjective to each individual- so it’s really your call.

I think Ripple milk (the unsweetened version) tasted similar to cows milk, but this is just one person’s opinion (and also based on one person who has not tried all the plant based milks out there)!

How Do I Store Vegan Milk?

Check the label. Storage instructions should be listed there!

What Plant Based Milk Goes Best with Coffee?

Again, this is completely dependent on one’s tastes, preferences and views!

I’ve heard that some plant based milks (like soy), sometimes curdle in hot coffee, whereas others (like oat milk) might hold up better.

Also, some brands feature “barista type” blends that might give you that same dairy like consistency (without the dairy) but honestly, I haven’t tried them (let us know what you think below)!

What Can I use for Baking? For Cooking?

If you don’t want whatever you are baking or cooking to take on the flavor, it may be best to avoid strong flavored vegan milks.

For example, vanilla rice milk, might change the taste those mashed potatoes! Just something to keep in mind…

Again: different strokes for different folks! Taste is so unique to each one of us.

Are Plant Based Milks Healthier than Dairy Milk?

What’s healthy for one individual may not be healthy for another. So it is difficult to say which beverage is ‘healthier.’

However, plant based milks tend to be lower in in saturated fat than dairy milk. Limiting saturated fat is an important component of a heart healthy diet.

As mentioned in this article, not all plant based milks are fortified, so it’s important to understand where to get those missing nutrients if you are going dairy free or vegan.

Finally, one observational study suggests that higher vs lower amounts (as assessed in this study) of dairy milk intake may be associated with a higher risk of prostate cancer(5). However, we need more research in this area.

Talk to your dietitian and doctor about selecting healthy beverages.

What Plant Based Milk Brand Is the Best?

There is no ‘best’ plant based milk brand.

Several plant based milks are fortified, but many are not. If fortification is important for your diet, I would consider that when selecting a brand.

The other thing I personally consider besides nutrition and healthfulness of a product is availability, affordability, and taste. Because let’s be honest, I’ll likely eat more of something if it tastes good!

Finally, what’s ‘best’ for you may be something another individual might need to limit for a medical condition. So speak with your doctor and dietitian if you have dietary questions.

Final Words

There are so many options available for those wishing to ditch or reduce their intake of dairy milk.

I mentioned some of the larger plant-based milk companies, but as the demand rises, I can’t wait to see what the next big thing is!

Lastly, keep in mind that plant based milk is not directly equivalent to dairy milk in terms of nutrients!

If you heavily relied on cows milk as a source of important nutrients like calcium, you will want to make sure your vegan milk has similar quantities of these nutrients (or get these nutrients in other ways)/learn about other foods that can meet these nutrient needs, and talk to your doctor about supplementation as needed.

Seek out the help of a Registered Dietitian if you need individualized guidance.

Do you have a favorite nut milk? What’s your opinion on the best milk alternative for cereal – taste wise? Let us know in the comments below!
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