What’s the Difference Between All of those “Non-Dairy Milks” Out There?


soy milk

Humans have been consuming milk in various varieties since the beginning of time. The most popular milk in America is by far cow’s milk – it’s been the front-runner for hundreds of years. However, non-dairy milks such as soy and almond milk have been exploding in popularity recently. There are many reasons that people turn to non-dairy alternatives, including lactose intolerance, vegan diets or other health-related choices. But with so many options on the market now, which non-dairy milks offer the most health benefits while remaining low in fat?

Almond and other nut-based milks have been steadily climbing up the popularity ladder throughout the country for some time now. People trying to cut calories love the fact that almond milk has just 2.5 grams of fat per cup and only 30 calories. Plus almonds contain calcium, with a glass of its milk containing 45 percent of your daily-recommended value. Other nut milks such as cashew milk are also beginning to integrate the market, and are enjoyed due to their creamy and sweet tastes.

Rice milk has been one of the most popular non-dairy alternatives for decades, but it may no longer reign supreme in the health factor. One cup of rice milk contains 130 calories and only 1 gram of protein, which is not a particularly great ratio. However, one cup only has 2.5 grams of fat and enriched rice milk contains vitamins B and D as well as calcium.

Soy milk, another big player in the non-dairy realm, has an astounding 6 grams of protein per cup and only 100 calories. Like rice milk, enriched soy milk contains important vitamins and minerals to replicate the health benefits of cow’s milk.

A new type of non-dairy milk that is rising in popularity is hemp milk. It’s slightly higher in fat when compared with other alternatives, with 5 grams per cup. However only half a gram of that are saturated fats, and the rest are mainly heart-healthy omega-3 fats. With 3 grams of protein and 70 calories per cup, this sweet and creamy milk may be your new go-to dairy-free drink.

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