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Non-Dairy Milks - Comparison between 7 Vegan Milks

by Marine Le Sager October 10, 2019

Features, Benefits, and Differences of Plant-based Milk

Different Non-Dairy Milks

 

The whole planet needs to admit it: Starbucks' Lattes taste so much better with soy milk than regular cow milk!!!

Non-dairy Milk is a great resource for people that follow a vegetarian or vegan diet, but also for people with dairy allergies. Each vegan milk has its own nutrition features and benefits, depending on the plant-based ingredients from which they are made of.

Some non-dairy milk options have nutritional intakes quite similar to traditional cow milk. They are an excellent alternative for those who seek to reduce the impact that the cattle industry has on the environment, not to mention animal suffering and allergies regarding lactose intolerance and some other diseases.

This blog post will provide you with nutrition facts on 7 of the most common vegan milk consumed nowadays. The nutrition information is approximate, as it depends on the different brands available on the market. Although you can find them in most grocery stores, the best option is always to make them at home!! 

Pour yourself a big glass of almond milk, and get ready to discover the wonderful benefits of plant-based milk!!

  1. Oat Milk
  2. Almond Milk
  3. Soy Milk
  4. Coconut Milk
  5. Rice Milk
  6. Pea Milk
  7. Hemp Milk

Oat Milk

Oat Milk

Oat milk has increased in popularity lately as it is hypoallergenic. It is also naturally gluten-free and has proven to be ideal for people with allergies, not only to gluten but also to dairy, soy, and nuts. In addition, oat milk benefits are the following:

  • Great concerning weight loss,
  • Improve the immune system,
  • Increase bone density, 
  • Reduce cholesterol,
  • Prevent anemia

Nutrition Facts

Serving Size: 1 cup (approx. 200 ml)

  • Calories: 130 Kcal
  • Carbohydrates: 25g
  • Sugars: 5g
  • Protein: 4g
  • Fat / Saturated Fat: 2.5g / 0g
  • Vitamin D (mcg) NRV: 25%
  • Calcium NRV (mg): 35%
  • Potassium: 95mg

Almond Milk

Vegan Almond Milk

Probably the most popular among non-dairy milk. Almond milk is free of cholesterol, saturated fat, and of course lactose. It has the lowest calories amount among all the vegan milk that exist on the market (as long as it is sugar-free).

However, it contains almost no protein (only 1 g per cup). To balance it, most almond milk on the market are added with calcium and vitamins A, D and E.

If you are allergic to nuts, avoid almond milk at all costs.

Nutrition Facts

Serving Size: 1 cup (approx. 200 ml)

  • Calories: 30 Kcal
  • Carbohydrates: 1g
  • Sugars: 0g
  • Protein: 1g
  • Fat / Saturated Fat: 2.5g / 0g
  • Vitamin D (mcg) NRV: 25%
  • Calcium NRV (mg): 45%
  • Potassium: 160mg

    Soy Milk

    Soy Milk

    Soy milk is an excellent alternative to non-dairy milk. Not only for people who are lactose intolerant but also for people who suffer from heart disease.

    The soy milk benefits are the following: they are naturally free of cholesterol and saturated fats. One cup of soy milk contains approximately 80calories, 7 grams of protein and high levels of calcium and Vitamins A and D. It also provides our body with iron in small amounts and offers approximately 50% of the NRV of B12, making it an excellent resource for vegetarians and vegans. Soy milk is one of the few plant-based milk alternatives with nutrition facts highly close to cow's milk ones.

    Nutrition Facts

    Serving Size: 1 cup (approx. 200 ml)

    • Calories: 80 Kcal
    • Carbohydrates: 4g
    • Sugars: 1g
    • Protein: 7g
    • Fat / Saturated Fat: 4.0g / 0.5g
    • Vitamin D (mcg) NRV: 30%
    • Calcium NRV (mg): 45%
    • Potassium: 287mg

    Coconut Milk

    Coconut Milk

    If you're looking for a non-dairy milk that offers a smooth texture, coconut milk is for you! It's super nutritious, creamy and delicious!

    The main coconut milk benefit is that it's full of healthy fats. This vegan milk is also great for baking desserts, preparing smoothies, making homemade ice cream, and curry meals. Coconut milk does have a very noticeable taste so you should measure your portions very well in recipes.

    However, this plant-based milk won't give you any protein. Most of the brands you find on the market are added with calcium and Vitamins A, D and B12.

    Since coconut is not a nut, it is safe for people with allergies to soy, nuts, and dairy.

    Nutrition Facts

    Serving Size: 1 cup (approx. 200 ml)

    • Calories: 45 Kcal
    • Carbohydrates: 1g
    • Sugars: 7g
    • Protein: 0g
    • Fat / Saturated Fat: 4.0g / 3.5g
    • Vitamin D (mcg) NRV: 25%
    • Calcium NRV (mg): 45%
    • Potassium: 40mg

    Rice Milk

    Rice Milk

    Probably the least nutritious of all the non-dairy milk alternatives, rice milk is often consumed for its mild and slightly sweet taste.

    It is usually made from white or brown rice and added with calcium and Vitamins B and D. You can make it at home very easily by grinding rice and mixing it with water and a stick of cinnamon. Rice Milk is suitable for people with allergies to soy, dairy, and nuts.

    Nutrition Facts

    Serving Size: 1 cup (approx. 200 ml)

    • Calories: 120 Kcal
    • Carbohydrates: 23g
    • Sugars: 10g
    • Protein: 1g
    • Fat / Saturated Fat: 2.5g / 0g
    • Vitamin D (mcg) NRV: 0%
    • Calcium NRV (mg): 2%
    • Potassium: 35mg

      Pea Milk

      Pea Milk

      Pea milk is one of the latest dairy alternatives trend on the market and on Instagram!!

      As well as soy milk, pea milk also has nutrition facts that are similar to cow's milk. Moreover, this non-dairy milk has the highest potassium inputs of all the vegan milk. In addition, most of the brands are supplemented with Vitamins A and D, calcium, and omega-3 DHA fatty acids.

      Pea milk is a great choice for people with allergies to dairy, soy, and nuts. It is cholesterol-free and unsweetened versions have no carbohydrates.

      Nutrition Facts

      Serving Size: 1 cup (approx. 200 ml)

      • Calories: 70 Kcal
      • Carbohydrates: 0g
      • Sugars: 0g
      • Protein: 8g
      • Fat / Saturated Fat: 4.5g / 0.5g
      • Vitamin D (mcg) NRV: 30%
      • Calcium NRV (mg): 45%
      • Potassium: 450mg

      Hemp Milk

      Hemp Milk

      With the legalization of Marijuana in different countries, research on this plant gained ground.

      Hemp milk, such as pea milk, is a relatively new discovery and therefore, has significant nutrition facts. Here are the hemp milk benefits

      • It is an excellent source of vitamins and protein, as it has a complete amino acid chain,
      • It's full of Omegas 3 and 6, which help to have a great skin
      • It reduces the C-Reactive Protein (CRP) level in the blood.

      Most brands are added with calcium, phosphorus, and vitamins A, B12 and D.

      Nutrition Facts

      Serving Size: 1 cup (approx. 200 ml)

      • Calories: 83 Kcal
      • Carbohydrates: 1.3g
      • Sugars: 0g
      • Protein: 4.7g
      • Fat / Saturated Fat: 7.3g / 0.7g
      • Calcium NRV (mg): 2%
      • Iron NRV: 7%

      Environmental Impact

      These 7-non-dairy milk are just a few examples of the numerous options of vegan milk you can find on the market. We shared all this information with you so you can choose which one is the best according to your needs.

      In addition, you can find an infographic below which points out the environmental impact of plant-based milk production, compared to cow's milk one. As the protection of the environment is one of the reasons we implement a vegan diet, this seems important for us to share this graph with you so you make an ethical purchase

      Environmental Impact of Milk production

       

      The funniest thing is that you can choose between numerous non-dairy milk options, according to the taste you want to get! The possibilities are almost endless! Especially if you want to make them at home, you are free to experiment! Check out this video if you want to know how to make homemade vegan milk!

      Now that you know all of these options, with one will you choose to add to your Falcon Proteins Powder? Let us know in the comments below!

      Don't forget to explore our Birdman Blog if you want to discover vegan and healthy recipes, lifestyle tips and fitness workouts! 

       

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      Marine Le Sager
      Marine Le Sager

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