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The Best Non-Dairy Milks of 2024

The best plant-based milks, from soy to almond to oat, for all your sipping and stirring needs.

Non-dairy milks we recommend on a green background

Verywell Fit / Lecia Landis

From stirring into coffee or oatmeal to blending into smoothies, milk is an indispensable addition to your fridge. If you're going dairy-free for any reason, it can be tricky to choose a plant-based milk that is actually good for you (and that tastes good!), especially since there are so many options on the market.

The best non-dairy milks should have minimal added sugars and have a main ingredient that fits your dietary needs and preferences. It's also important to consider the fact that, compared to traditional cow’s milk, non-dairy milk is typically not a good source of protein, calcium, or vitamin D, so you may need to seek out fortified versions, or find those nutrients in other foods. To compile this list, we evaluated each non-dairy milk on its nutritional value, taste, consistency, and price, considering a variety of shelf-stable and refrigerated options and milks mad from different ingredients.

We also had a registered dietitian from our Review Board check this article for accuracy surrounding what to look for in non-dairy milks, their potential dietary and sustainability benefits, and how best to use them in place of cow's milk.

Best Overall

Good Karma Plant-Powered Flaxmilk

Good Karma Vanilla Lightly Sweetened Plant-Powered Flaxmilk

Courtesy of Amazon

Pros
  • Good source of protein (added pea protein)

  • Good source of omega-3 fatty acids

  • Non-GMO

Cons
  • Contains 10 grams added sugar per cup

Key Specs:

Serving size: 8 fl oz (1 cup) | Servings per container: 4 | Calories: 110 | Protein: 8 g | Total sugar: 10 g | Shelf Stable: yes

Why We Recommend It

If you're looking for a non-dairy milk alternative that’s also a great source of plant-based protein, we highly recommend Good Karma's Flax Milk, which combines flax with pea protein. This boosts the protein content in each glass of creamy, vanilla-flavored, flaxseed-based milk to 8 grams.

On top of the protein, this is a stand-out product as it also contains 1,200 mg omega-3 fats, which may be beneficial to heart health. Flax seeds are one of few plant-based foods that are naturally high in omega-3s, making it especially helpful for people on a vegan diet. This milk is also fortified with some calcium and vitamin D, but contains less than some of our other picks. As our top pick, we love its nutrient content, creamy texture, and nut-free ingredients.

Best Unsweetened

Milkadamia Macadamia Milk

Milkadamia Unsweetened

Courtesy of Amazon

Pros
  • Good source of calcium and vitamin D

  • Zero grams of sugar

  • Non-GMO

Cons
  • Not a good source of protein

Key specs:

Serving size: 8 fl oz | Servings per container: 4 | Calories: 50 | Protein: 1 g | Total sugar: 0 g | Shelf Stable: yes

Why We Recommend It

We love the Milkadamia Unsweetened Macadamia Milk for its creamy texture. It is naturally sugar-free and only contains 50 calories per serving. Each glass is packed with vitamin D and even contains 50% more calcium than a glass of cow’s milk—good for bone health. It's great to use for coffee, smoothies, baking, or drinking straight from a glass.

Milkadamia brand non-dairy milk is vegan-friendly, GMO-free, gluten-free, and keto-friendly, so it’s perfect for those looking to add a new non-dairy milk into their regimen.

Best Almond Milk

Blue Diamond Almonds Almond Breeze

Almond Breeze Almond Milk

Courtesy of Amazon

Pros
  • Good source of calcium, vitamin D and E

  • No artificial flavors

  • Zero grams of sugar

  • Easy to find in many stores

  • Budget-friendly

Cons
  • Not a good source of protein

Key Specs:

Serving size: 1 cup | Servings per container: 8 | Calories: 30 | Protein: 1 g | Total sugar: 0 g | Shelf Stable: no

Why We Recommend It

Thanks to their wide availability (and tasty product), if you say "almond milk," many people will think of Blue Diamond's Almond Breeze. The texture is noticeably creamy, and it happens to have a neutral flavor (not very almond-forward), making it useful for all kinds of applications. Each glass is lactose- and soy-free and is only 30 calories. While the unsweetened version is great, you can also opt for the sweetened version, a vanilla-flavored one, or their new extra-creamy almond milk.

This product is also fortified with calcium and vitamin D, giving this non-dairy alternative similar nutritional benefits to drinking a traditional glass of milk. In fact, one cup provides 50% more calcium than a cup of dairy milk. This product also contains vitamin E, which is beneficial for brain, eyes, immune system, and heart health.

Best Coconut Milk

So Delicious Organic Coconut Original

So Delicious Organic Coconut Original

Amazon

Pros
  • Organic and non-GMO

  • Good source of B12

  • Budget-friendly

Cons
  • Not a good source of protein, calcium or vitamin D

  • Includes added sugar and gums

Key Specs:

Serving size: 1 cup | Servings per container: 4 | Calories: 70 | Protein: 0 g | Total sugar: 7 g | Shelf Stable: yes

Why We Recommend It

Coconuts have become trendy in both the food and beauty world, and this organic coconut milk from So Delicious lives up to the hype. Coconut milk has a naturally thicker texture compared to some of the other non-dairy milk options, which makes it perfect for adding to a variety of drinks and recipes. We also appreciate that it doesn't change flavor when heated (unlike some almond milks), making it a good milk for cooking.

Coconut milk is also higher in fat compared to other products on this list, and contains medium-chain triglycerides (MCTs). MCTs are easier to digest than other fats, and so they can provide energy more quickly. While this may be a positive for some people, keep in mind that MCTs are a saturated fat, which can increase LDL (or "bad") cholesterol if you have too much.

Best Oat Milk

MALK Oat MALK

MALK Organic Oat Milk

Amazon

Pros
  • No gums or emulsifiers

  • 3 simple ingredients

  • Organic

Cons
  • Not a good source of calcium and vitamin D (non-fortified)

Key Specs:

Serving size: 8 fl oz (1 cup) | Servings per container: 4 | Calories: 100 | Protein: 2 g | Total sugar: 5 g | Shelf Stable: no

Why We Recommend It

Malk Oat Milk keeps things simple. It only contains filtered water, gluten-free oats and Himalayan salt. Many non-dairy milks contain some sort of gum or emulsifier to increase thickness and creaminess, but Malt sticks to the basics—making this a more suitable option for those who are sensitive to gums.

If you’ve stopped by any coffee shop or café lately, you’ve probably seen this non-dairy milk on the menu. If you haven’t tried it, drinking milk made from oats might sound strange, but in reality, oat milk is a surprisingly delicious alternative to cow’s milk.

Each serving of oat milk includes good-for-you whole grains and is naturally creamy and sweet because of the oats themselves. Consuming oat products, such as this milk, can also help lower total and LDL cholesterol levels.

Best Soy Milk

Silk Organic Soymilk

Silk Unsweetened Organic Soymilk

Courtesy of Amazon

Pros
  • Best source of protein among these picks

  • Good source of calcium and vitamin D

  • Organic and non-GMO

  • Budgt-friendly

Cons
  • May be more difficult to find in stores

Key Specs:

Serving size: 8 fl oz (1 cup) | Servings per container: 4 | Calories: 80 | Protein: 8 g | Total sugar: <1 g |

Shelf Stable: yes

Why We Recommend It

Before oat, hemp, and almond milk boomed in popularity, there was soy milk, which is still one of the most widely available dairy-free milk options. We recommend this organic unsweetened option from Silk, which is fortified to have as much calcium as a glass of dairy milk. Each of these boxes is made with shelf-stable packaging so you can keep soy milk in the pantry at all times without worrying that it’ll spoil. 

In addition to making a great-tasting substitute for all the traditional uses for milk, soy milk is nutrient dense. Each glass of Silk Unsweetened Organic Soymilk contains 8 grams of protein that is naturally found in soy, has no added sugar, and is low in saturated fat. In addition to being dairy and lactose-free, Silk is made without gluten, casein, egg, or MSG.

You may have heard of rumors about soy and estrogen levels or even cancer risk, but those fears are not justified! Soy milk contains phytoestrogens, that are not the same as estrogen; in fact, many studies suggest that consuming soy products such as soy milk will not impact estrogen levels, and consuming it may even reduce the risk of breast cancer and other cancers. Drink up, because soy milk can absolutely be part of a balanced diet.

Best Rice Milk

Rice Dream Original Rice Drink Enriched Organic

Rice Dream Organic Original Rice Drink

Courtesy of Walmart

Pros
  • Good source of calcium and vitamin D

  • Organic and non-GMO

  • Very similar to skim milk

  • Budget-friendly

Cons
  • Not a good source of protein

  • Contains 11 g added sugar per serving

  • Has oils in the ingredients list

Key Specs:

Serving size: 8 fl oz | Servings per container: 8 | Calories: 120 | Protein: 0 g | Total sugar: 11 g | Shelf Stable: yes

Why We Recommend It

If you’re looking for a non-dairy milk that isn’t made from nuts, whether for allergy concerns or just because of the taste, reach for a box of this rice drink milk alternative from Rice Dream. Similar to other products in this roundup, it is also fortified with calcium and Vitamin D.

Part of the reason it’s loved by the dairy-free community is that rice drink closely resembles skim milk in taste and texture, but it is just a touch sweeter. This makes it perfect for using in the same places you would regular milk without worrying about a strange aftertaste. One thing to note: This product has sunflower and safflower oils in the ingredients list, which are there to give it a closer texture and taste to cow's milk. However, we still think the overall nutritional profile makes it worth including.

Best Flavored

Ripple Chocolate Pea Milk

Ripple Chocolate Pea Milk

Amazon

Pros
  • Good source of protein

  • Good source of calcium and Vitamins D and B12

  • Free of tree nuts

Cons
  • Contains 15 grams of added sugar

Key Specs:

Serving size: 1 cup (240 mL) | Servings per container: 6 | Calories: 140 | Protein: 8 g | Total sugar: 15 g | Shelf Stable: no

Why We Recommend It

If you're looking for a flavored milk option, we love Ripple Chocolate Pea Milk for its smooth texture and just-right chocolate flavor. If you aren't a huge chocolate fan, the vanilla flavor tastes just as good. Both would be great options for kids.

Aside from the great taste and added calcium, vitamin D and B12, each cup of this milk gives you 8 grams of protein from peas, making this a suitable option if you have a tree nut allergy. Little-known fact: peas are naturally higher in protein than other starchy vegetables.

We also appreciate that Ripple is a Certified Benefit Corporation, meaning they are continuously rated on maintaining high standards of social and environmental measures.

What to Look for in a Non-Dairy Milk

  • Main Ingredient: You’ll want to consider what your non-dairy milk is made from when selecting your choice. If allergies to nuts or soy are a concern, stick with rice, coconut, or flax milk.
  • Consistency: Non-dairy milks are versatile and can be used in many ways. Since all of the different types of milks are different consistencies, consider how you’ll want to use them. If you are looking for milk for your coffee or oatmeal, you may want a creamier texture like macadamia nut, coconut, or oat milk. If you’re looking for something for a smoothie or a baking recipe, try almond or rice milk. 
  • Convenience: It's nice to have a carton of shelf-stable non-dairy milk in the pantry for whenever you need it (like Silk Organic Soy Milk), but we find that refrigerated options tend to be a bit creamier and more flavorful, like Almond Breeze Original Unsweetened Almond Milk. You can opt for either depending on how quickly you go through non-dairy milk, and what taste you prefer.

How We Selected

When choosing the best non-dairy milk, we looked at a variety of products with different main ingredients that would fit various preferences and needs. In refining the list, we considered these qualities.

  • Added Sugar: Many non-dairy milks come sweetened or flavored with vanilla or chocolate, which means added sugar. We included a mix of flavored and unflavored, sweetened and unsweetened options on this list, to make it as useful as possible. When you're shopping, aim for an unsweetened variety or choose one with 10 grams of added sugar or less per serving. This will help stay within the current recommendations to limit added sugar to no more than 10 percent of your daily caloric intake; this would translate to less than 30 grams per day for men and less than 25 grams for women.
  • Protein: Unlike cow’s milk, non-dairy milk is typically low in protein. We looked for options that either have naturally-occurring protein, or are fortified with it. Milks such as oat, almond, and hemp contain anywhere from 1 to 4 grams of protein, while soy milk has the most at 7 grams per serving. However, even a low-protein option might be good for your needs—you would be wise to consume it with other forms of protein, though. For example, if you're going to use plant-based milk for your post-exercise smoothies, say after an intense rowing machine workout, be sure to add protein from other sources like nut butter and protein powder.
  • Fortification: When swapping cow's milk for a non-dairy milk, you want comparable vitamins and minerals. Specifically, calcium, omega-3s and vitamins D and B12 are helpful nutrients to have, which is why we called these out in our reviews.

Frequently Asked Questions

  • What are the benefits of non-dairy milk?

    Different types of non-dairy milks vary in their nutritional benefits. If you are lactose intolerant or allergic to milk protein, non-dairy milk is an excellent alternative. 

    Many non-dairy milks are fortified with many vital nutrients such as calcium, vitamin D, riboflavin, folate, and B12. While you do have the option to buy non-fortified non-dairy milks that are purely main ingredients and water (brands like Malk and Elmhurt), milk is typically our primary source of calcium and vitamin D. Consider your dietary needs and preferences when making this decision. Specifically when following a plant-based diet, fortified non-dairy milks can be a good source of vitamin B12 and calcium or you may want to consider a multivitamin.

    Also, in many cases, non-dairy milk is also lower in calories and fat, if that is important for your health needs. Non-dairy milks are also a more sustainable option compared to cow’s milk. Their production accounts for less greenhouse gas emissions and less water use than dairy milk. While plant milks do still have an environmental impact, they are an eco-friendly option compared to cow’s milk.

  • What is the shelf life of non-dairy milk?

    Non-dairy milks have variable shelf-lives. When unopened, non-dairy milk can last for months. Many types can even last unrefrigerated, which makes them a good option to stock in your pantry or take when traveling.

    Consume almond milk within 1 week of opening; refrigerate and keep the lid sealed tight to prevent bacteria from entering. Oat milk and flax milk should also be consumed within 7 days of opening. Opened containers of coconut, soy milk, and rice milk can last up to 10 days in the fridge.

  • How should you store non-dairy milk?

    You’ll want to store plant-based milks that are sold chilled in the middle of your refrigerator, where the ideal temperature is 37 degrees. Avoid storing them in the door and the top shelf, as those are typically the warmest parts of your fridge.

    Dairy-free milks sold in shelf-stable cartons or cans, such as hemp milk or coconut milk, do not require refrigeration until they are opened. Store them in your pantry, preferably at room temperature and away from sunlight and heat.

  • How do you use non-dairy milk as a substitute?

    Non-dairy milks are used in a variety of ways as a substitute for cow’s milk. In many cases, they can replace cow's milk directly, in the same proportions. 

    Since they have different flavors and textures, certain non-dairy milks substitute better than others depending on their use. For example, oat milk gives coffee a creamy consistency and it froths beautifully to make a latte. Soy milk is generally good for baking, in smoothies, or over cereal. Rice milk has a sweeter flavor and is best in desserts, as well as curries and sauces. 

Why Trust VeryWellFit

As a Registered Dietitian, Shushy Rita Setrakian is passionate about converting nutrition science into meaningful dietary recommendations. She has an eye for spotting the latest nutrition trends, research, and breaking down what that can mean for your supplement and food choices. Shushy received her M.S. in Nutrition Education from Teachers College, Columbia University and later established her own nutrition and fitness practice, where she helps clients reach individual goals through education and skill development. Alongside her practice, she is one of our nutrition and supplement commerce editors.

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