Non-Dairy Milks, Side By Side

The milk aisle got complicated.

If you are stepping away from dairy, the first surprise is usually how different these alternatives are from each other. They are not simply milk without the cow. Some are mostly water with a little nut in them. Others carry real protein or a lot of fat.

None of that makes one better than another. It just means the right pick depends on what you are using it for.

How they compare

These are rough numbers for one cup of unsweetened, fortified milk. Brands vary quite a bit, so treat this as a starting point and check your own carton.

Cow's milk, 2 percent is the reference point here: about 120 calories, 12 grams of carbohydrate, 5 grams of fat, and 8 grams of protein.

Almond is the lightest of the bunch: about 30 calories, 1 gram of carbohydrate, 2.5 grams of fat, and 1 gram of protein. Fortified versions are usually a solid source of calcium and vitamin E.

Soy is the closest to cow's milk on protein: about 80 calories and 7 grams of protein. If protein is what you are after, this one does the job.

Oat is creamy and higher in carbohydrate: about 60 calories, 7 grams of carbohydrate, and 1 gram of protein. It steams and foams the best, which is why coffee shops love it.

Hemp brings more fat: about 80 calories, 8 grams of fat, and 2 grams of protein.

Coconut from a carton sits around 40 calories with 4 grams of fat and almost no protein. Canned full-fat coconut milk is a different product entirely, closer to 420 calories a cup, which is wonderful in curry and surprising in cereal.

Rice is the most neutral and the highest in carbohydrate: about 70 calories and 11 grams of carbohydrate, with no protein. It is often the pick when there are nut and soy sensitivities in the mix.

What to actually look for on the carton

Unsweetened. This is the big one. Sweetened versions can carry several teaspoons of added sugar per cup.

Fortified. Most of the calcium, vitamin D, and B12 in these milks was added. An unfortified almond milk is mostly water and almonds, which is fine, as long as you know you are not getting those nutrients from it.

A short ingredient list. Gums and oils are not villains, but fewer added ingredients usually means a cleaner product.

Protein, if that is why you drink it. If milk has been a protein source in your house, almond and rice will not replace it. Soy comes closest.

One honest note

Cutting dairy is not automatically healthier for everyone. Some people feel dramatically better without it. Others feel no difference at all. Your body gets to answer that question, not the internet.

Keep it simple: Unsweetened and fortified covers most of it. Then pick the one you actually enjoy.

If you want to find out how your body responds, the 30-Day Dairy Challenge in My Vitality Compass gives you a month of small steps and a simple way to notice what changes.