Milk is almost synonymous with morning, as many of us start our days with it. Whether it’s a cup of coffee or a bowl of cereal, milk may be a vital part of our breakfast routine. It’s not a coincidence that milk is so beloved by us consumers. Milk provides a plethora of significant nutrients for growing kids, aging adults, and everyone in between. An 8-ounce (oz) cup provides 150 calories, eight grams (gm) protein, calcium, Vitamin A and D, phosphorus, and B vitamins. It supports bone health and metabolism, helping prevent breaks and falls along the way. However, not everyone is able to properly enjoy the benefits of (cows’) milk. It’s known that 2-3% of kids suffer from a milk allergy, detaining them from being able to consume milk without an allergic response. Others deal with lactose intolerance, a condition in which the body is deficient in lactase, the enzyme responsible for breaking down lactose, the main sugar in milk. Around 75% of the world’s population is lactose intolerant, deeming it a problem that should not be shoved under the rug. Lastly, others have self-imposed a milk restriction for ethical/health reasons, looking for milk alternatives to complete their breakfast routine.
The alternative milk market has blown up astronomically. Revenue in the milk substitutes market has amounted to $27.31 billion dollars in 2025 so far. The market is expected to grow annually by 8.63%. Alternative milk options take priority shelf location in the refrigerated aisles as well as other aisles for their shelf-stable counterparts. There are a myriad options for any type of consumer, from sunflower milk to quinoa milk, and everything in between! For space’s sake, I will be reviewing only four options:
1) Soy Milk: This milk is produced from soybeans or soy protein isolate. Many brands contain thickeners and vegetable oils to improve taste and consistency. An 8-oz cup provides 80-90 calories, 7-9 gm protein, and all nine essential amino acids. Soy has become controversial due to its phytoestrogen content and purported increased risk for breast cancer, making consumers skeptical of consuming it. However, there is no conclusive evidence that soy intake is harmful.
2) Almond Milk: This milk is produced from whole almonds or almond butter and water. An- 8 oz cup provides 30-35 calories, 1 gm protein, and Vitamin E, an antioxidant. Though almonds are considered beneficial due to its protein, fiber and good fat content, almond milk is mostly deficient in its healthful content. In fact, almond milk usually contains only 2% almonds. The production process includes blanching the almonds with the skin removed, further reducing the nutrient content as well. There are certain brands that contain 7-15% almonds in their production process to include more nutrients, so that is something to look for when shopping for almond milks.
3) Oat Milk: This milk is produced from oats and water, but oils, vegetable gums and salt are sometimes added to create a more desirable consistency. An 8-oz cup provides 140-170 calories, 2.5-5 gm protein, 2 gm fiber, including beta-glucan, a type of soluble fiber that passes through the gut as a gel. It binds to cholesterol and helps shuttle it out of the body, resulting in lower total cholesterol and LDL cholesterol levels. The fiber can also increase feelings of fullness (so you eat less throughout the day) and lower postprandial blood glucose levels.
4) Cashew Milk: This milk is produced from a mixture of cashews or cashew butter and water. The nut pulp is strained from the milk, removing the fiber, protein, and vital nutrients from it. An 8-oz cup provides 25-50 calories and 0-1 gm protein. Due to its low calorie and carbohydrate content (1-2 gm carbohydrate per cup), it may be a good option for those with diabetes or pre-diabetes.
When shopping for alternative milks, here are some ideas to think about:
1) Look for added sugars.
2) Look for options with fortified calcium and Vitamin B-12, nutrients that are hard to find in food products for those abstaining from animal products.
3) Know if a brand contains additives such as carrageenan and vegetable gums to achieve a desirable consistency. One without those additives will have a short ingredient list containing two to four ingredients.
Making educated decisions when shopping for products will make you a smarter and more efficient shopper for yourself and your family!
Melissa Papir is a registered dietitian working in long term care nutrition in Washington Heights, New York. She works with middle-aged and elderly residents to provide nutrition that can help boost their quality of life. She loves to write about nutrition in her spare time. She can be reached at mpapir@forttryonrehab.com.
