The Modern Guide to Plant-Based Milk: Types, Uses, and What to Know
Plant-based milk has officially moved from alternative to mainstream. Once limited to soy and rice milk tucked into the back corner of the grocery store, non-dairy milk options now span entire refrigerated aisles, each with its own nutritional profile, flavor, sustainability story, and ideal use case.
Whether you’re dairy-free by necessity, choice, or curiosity, understanding the different types of plant milk can help you make smarter decisions for your health, your recipes, and the planet.
We put together this plant-based milk guide to break down the most popular (and emerging!) plant-based milks on the market today, including how they’re made and when to use each one.
But First, What Exactly is “Plant-Based Milk”?
Plant-based milk — also called non-dairy milk, dairy-free milk, or vegan milk — is made by blending plant ingredients (nuts, seeds, grains, or legumes) with water, then straining the mixture to create a smooth, milk-like liquid. Many brands fortify their products with vitamins and minerals like calcium, vitamin D, and B12 to more closely match the nutritional profile of dairy milk.
This has led to a diverse category of milk alternatives designed for everything from everyday drinking and cereal to cooking and baking.
The Most Common Types of Plant-Based Milk
1. Almond Milk
Almond milk is one of the most widely consumed plant-based milks, known for its light body and subtle nutty flavor. It’s made by blending almonds with water and straining out the solids, resulting in a beverage that’s naturally low in calories, particularly in unsweetened varieties. Because almonds contain relatively little protein compared to dairy or legumes, almond milk is not a significant protein source, but many brands fortify it with calcium and vitamin D. Its mild flavor makes it especially versatile for smoothies, cereal, and baking, where it won’t overpower other ingredients.
Flavor profile: Light, subtly nutty, and mildly sweet
Why people love it:
- Low in calories, especially in unsweetened varieties
- Usually readily available and easy to find in most stores
- Mild flavor that blends well in recipes without overpowering other ingredients
Things to know:
- Naturally low in protein compared to dairy or soy milk
- Many commercial brands are fortified with calcium and vitamins, but homemade versions are not
Best uses: Smoothies, cereal, baking, iced beverages
2. Oat Milk
Oat milk has surged in popularity thanks to its creamy texture and naturally slightly sweet taste. Produced by soaking and blending oats with water, it has a fuller mouthfeel than many nut-based milks, which is why it performs exceptionally well in coffee drinks and sauces. Oat milk contains more carbohydrates than most plant milks and often includes beta-glucans, a type of soluble fiber. While oats are naturally gluten-free, cross-contamination can occur during processing; therefore, individuals with gluten sensitivities should look for certified gluten-free options.
Flavor profile: Creamy, slightly sweet
Why people love it:
- Naturally creamy texture
- Excellent for coffee and lattes
- Often considered more sustainable than some nut-based milks, particularly almonds
Things to know:
- Higher in carbohydrates
- Not suitable for people with gluten sensitivities unless certified gluten-free
Best uses: Coffee, baking, sauces, everyday drinking
3. Soy Milk
Soy milk is one of the original dairy alternatives and remains a nutritional standout. Made from whole soybeans, it offers a protein content comparable to cow’s milk, making it a popular choice for people seeking plant-based protein. Its neutral-to-beany flavor can vary by brand, but it holds up well in cooking and baking due to its stable structure. Soy milk is widely fortified and well-researched, though it is not suitable for individuals with soy allergies.
Flavor profile: Neutral to slightly bean-like
Why people love it:
- Closest nutritional match to dairy milk
- High in protein
- Long history and wide availability
Things to know:
- Soy allergies are common
- Flavor can be polarizing
Best uses: Cooking, baking, cereal, smoothies
4. Coconut Milk
Coconut milk exists in two very different forms — carton and canned — with each serving a distinct purpose. Shelf-stable or refrigerated carton coconut milk is diluted and designed for everyday use in drinks, cereal, and smoothies, offering a light coconut flavor and thinner consistency. Canned coconut milk, on the other hand, is much richer and higher in fat, making it ideal for curries, soups, sauces, and desserts. While coconut milk contributes a creamy texture, it is higher in saturated fat than most other plant milks.
Flavor profile: Mild to rich coconut, depending on type
Why people love it:
- Creamy texture
- Distinct flavor for tropical or savory dishes
Things to know:
- Carton coconut milk is very different from canned coconut milk
- Higher in saturated fat (especially canned)
Best uses:
- Carton: Coffee, cereal, smoothies
- Canned: Curries, soups, sauces, desserts
5. Cashew Milk
Cashew milk is prized for its naturally smooth and creamy consistency, which often requires fewer added thickeners. Cashews blend easily with water, resulting in a neutral, slightly nutty flavor that works well in both sweet and savory applications. Although it is typically low in protein, cashew milk is frequently used in coffee, creamy soups, and dairy-free desserts where texture matters more than nutritional density.
Flavor profile: Smooth, subtly nutty
Why people love it:
- Naturally creamy without thickeners
- Neutral flavor
Things to know:
- Lower protein content
- Less widely available than almond or oat
Best uses: Creamy soups, sauces, coffee, desserts
6. Rice Milk
Rice milk is one of the most hypoallergenic plant-based milk options, making it suitable for people with nut, soy, or gluten sensitivities. It has a thin consistency and a naturally sweet taste due to the breakdown of rice starches during processing. Nutritionally, rice milk is low in protein and fat and has a higher glycemic index, so it’s often chosen more for digestibility than for nutritional balance. Some health authorities recommend moderation for young children due to naturally occurring arsenic levels in rice products.
Flavor profile: Light, slightly sweet
Why people love it:
- Hypoallergenic
- Very easy to digest
Things to know:
- Low in protein and fat
- Higher glycemic index
Best uses: Drinking, cereal, light baking
7. Hemp Milk
Hemp milk is made from hulled hemp seeds and offers a distinctive earthy flavor. Unlike many nut milks, it contains a moderate amount of protein and provides omega-3 and omega-6 fatty acids. Hemp milk’s nutritional profile appeals to consumers looking for functional benefits, though its flavor can be more pronounced, making it best suited for smoothies or recipes where it can be balanced with other ingredients.
Flavor profile: Earthy, slightly nutty
Why people love it:
- Contains omega-3 and omega-6 fatty acids
- More protein than most nut milks
Things to know:
- Distinct flavor isn’t for everyone
- Limited brand availability
Best uses: Smoothies, coffee, nutrition-forward recipes
8. Pea Milk
Pea milk is an increasingly popular option made from yellow split peas. It stands out for its high protein content and relatively low environmental footprint. Its flavor is generally neutral, and modern processing techniques have reduced the strong legume taste that once limited its appeal. Pea milk is free from common allergens like nuts and soy, making it a versatile choice for drinking, cereal, and cooking.
Flavor profile: Neutral, slightly savory
Why people love it:
- High in protein
- Lower environmental impact
- Free from nuts and soy
Things to know:
- Still gaining mainstream awareness
- Texture varies by brand
Best uses: Drinking, cereal, smoothies, cooking
Emerging & Specialty Plant Milks
- Macadamia milk: Creamy, rich, and coffee-friendly
- Hazelnut milk: Naturally sweet and great for lattes
- Flax milk: Omega-3 rich and allergen-friendly
- Quinoa milk: Protein-containing and mildly nutty
These options appeal to consumers looking for variety, sustainability, or functional nutrition.
How to Choose the Right Plant Milk
There’s no single “best” plant milk, only the best one for your needs.
Choosing the right plant-based milk starts with understanding your personal priorities. Nutrition is a key factor; some milks, like soy or pea, offer high protein content, while others, like almond or rice milk, are lower in protein and may rely on fortification with calcium and vitamins to meet dietary needs. Pay attention to added sugars as well, especially in flavored varieties.
Your dietary requirements should also guide your choice. Allergies, gluten sensitivities, or avoiding soy can eliminate certain options, making hypoallergenic alternatives like rice or oat milk more suitable. Consider how you plan to use the milk: oat or cashew milk’s creamy texture works well for coffee, lattes, or sauces, while almond and rice milks are ideal for cereal, smoothies, or baking where a lighter taste is preferred. Coconut milk, particularly canned, is perfect for cooking rich dishes like curries or soups.
Sustainability is another consideration. The environmental impact of plant milks varies by ingredient and production practices. Almond milk requires significant water resources, whereas oat and pea milks generally have a smaller carbon footprint. Thinking about sourcing and carbon footprint can help you align your choices with your values.
Ultimately, there is no single “best” plant milk. The right choice depends on balancing nutritional goals, dietary restrictions, culinary applications, and environmental considerations to find the milk that fits your lifestyle best.
Frequently Asked Questions About Plant-Based Milk
Q. Is plant-based milk healthier than dairy milk?
It depends on the product and your nutritional needs. Some plant milks are lower in calories, while others match dairy in protein and fortification.
Q. Can plant-based milk be used in baking and cooking the same as dairy?
Yes, most plant milks can replace dairy milk in recipes, but the flavor and texture may vary. Creamier options like oat, cashew, or coconut work best in sauces, soups, and baked goods that rely on richness, while almond or rice milk are ideal for lighter applications like smoothies and muffins.
Q. Do plant-based milks contain allergens?
Some do. Almond, cashew, soy, and oat milks can trigger allergies in sensitive individuals. Rice, hemp, pea, and certain seed-based milks are often better alternatives for those with common food allergies.
Q. How long does plant-based milk last?
This can vary. Shelf-stable plant milks can last several months unopened, but once opened, most need to be refrigerated and consumed within 7–10 days. Always check the expiration date and shake well before use, as separation can occur naturally.
Q. Can plant-based milks help with lactose intolerance?
Absolutely. All plant-based milks are naturally lactose-free, making them an excellent alternative for individuals with lactose intolerance or dairy sensitivity.
Q. Can children or infants drink plant-based milk?
For toddlers and older children, fortified plant-based milk can be suitable, but infants under 12 months should not replace breast milk or formula with plant milk. We recommend talking with your doctor for guidance to ensure proper nutrition.
Q. Are plant milks sustainable?
Many are more sustainable than dairy, but the impact varies by ingredients and farming practices. Looking at environmental impact, oat and pea milks generally have the smallest carbon footprint and water usage, while almond and rice milks are more resource-intensive. Sustainability varies by brand and sourcing practices.
Final Thoughts
Plant-based milk isn’t a trend; it’s a category defined by choice, innovation, and intentional living. Whether you’re pouring it into your morning coffee or cooking your favorite recipe, understanding the differences helps you choose with confidence.
And with new options continually entering the market, the future of milk looks anything but one-size-fits-all. The plant-based milk category continues to evolve, driven by innovation in sustainability, nutrition, and flavor. Expect to see:
- Cleaner ingredient labels
- Improved protein content
- Regionally sourced plant bases
- Blends that combine multiple plant sources
As consumers become more informed, plant milk is shifting from a substitute to a deliberate choice.