Guide to Milk Alternatives
Navigating the world of dairy-free living can be overwhelming! There are so many milk alternatives on the market these days and unfortunately, not all are created equally.
The following guides break down the pros and cons of each milk substitute while looking into specific nutrients, availability, use in cooking, and other allergens. Remember that if your child is not drinking milk, we need to ensure they receive enough fat, protein, calcium and vitamin D, so always compare food labels to make sure you are making the best choice for your dairy-free child.
Nutrient Comparison in Milk Alternatives
| Milk (8 oz.) | Calories | Protein (g) | Calcium (mg) | Vitamin D (IU) |
|---|---|---|---|---|
| Whole cow | 146 | 8 | 276 | 98 |
| Soy | 110 | 8 | 250-300 | 100 |
| Rice | 120 | 1 | 300 | 100 |
| Boxed Coconut | 45-80 | 0 | 100 | 120 |
| Canned Coconut | 420 | 3 | 100 | 120 |
| Cashew | 35 | 0 | 100 | 140 |
| Almond | 40-70 | 5 | 100 | 120 |
| Hemp | 70-110 | 5 | 300 | 120 |
| Flax | 30-70 | 0 | 300 | 100 |
| Flax + Protein | 30-70 | 5 | 300 | 100 |
Benefits and Concerns in Pediatric Milk Alternatives
| Milk | Pros | Cons | Allergens | Brands/Flavors |
|---|---|---|---|---|
| Whole Cow | Best source of Calcium & Vit D Good source of saturated fat, important for brain development and nutrient absorption Flavor and availability |
Not recommended under 1 yr of age High carbohydrate content No iron |
Contains Lactose Soy and tree nut free |
Widely available Available in powdered or liquid |
| Soy | High in protein Good source of unsaturated fats, important for heart health Readily available and a good cooking and baking alternative |
Low in saturated fat, important for brain development and nutrient absorption High in phytates, which can impair your ability to absorb other nutrients |
Contains Phyoestrogens and soy Dairy and tree nut free |
Rice Dream 365 Everyday Pacific Foods West Soy Kirkland Signature Available in original, unsweetened and vanilla |
| Rice | Hypoallergenic |
Highest carbohydrate content of all milk alternatives Lowest protein and fat content of all milk alternatives Very thin and not useful for cooking Potentially high in arsenic |
Soy, dairy, tree nut free |
Rice Dream 365 Everyday Pacific Foods West Soy Kirkland Signature Available in original, unsweetened and vanilla |
| Canned Coconut Milk | High in saturated fats for brain development and nutrient absorption Great way to add fat and calories to other foods Good for cooking High in Medium Chain Triglycerides, an easy to digest and absorb fat |
Too much fat for children that do not need to gain extra weight Low in protein Lower in Calcium than other milks |
Soy, dairy, tree nut free (if you are allergic to tree nuts, speak with your allergist or physician before consuming coconut) |
Thai Kitchen Native Forest Goya A Taste of Thai Golden Star Available in lite and full fat |
| Boxed Coconut Milk | Creamy mouthfeel and good cooking substitute High in Medium Chain Triglycerides, an easy to digest and absorb fat |
Lower in Calcium than other milks |
Soy, dairy, tree nut free (if you are allergic to tree nuts, speak with your allergist or physician before consuming coconut) |
SoDelicious Coconut Dream Available in original, unsweetened and vanilla |
| Cashew | Creamy mouthfeel and good cooking substitute Good source of unsaturated fats, important for heart health |
Low in protein |
Contains tree nuts Soy, dairy free |
SoDelicious Cashew Dream Easy to make at home Available in original, unsweetened and vanilla |
| Almond | Good source of unsaturated fats, important for heart health Low glycemic index, important for regulating blood sugar |
Lower in Calcium than other milks Low in saturated fat, important for brain development and nutrient absorption |
Contains tree nuts Soy, dairy free |
Silk Almond Breeze Almond Dream Pacific 365 Everyday Easy to make at home Available in original, unsweetened and vanilla, chocolate |
| Hemp | Hypoallergenic High in omega-3 and omega-6 fatty acids, important for heart health, brain development and immune system Low glycemic index, important for regulating blood sugar |
Thin and not very useful for cooking Can be difficult to find |
Soy, dairy, tree nut free |
Living Harvest Tempt Pacific Easy to make at home Available in original, unsweetened and vanilla |
| Flax | Hypoallergenic High in omega-3 and omega-6 fatty acids, important for heart health, brain development and immune system High in Calcium and Vitamin D |
No protein, unless specifically added Can be difficult to find Good for cooking |
Soy, dairy, tree nut free |
Good Karma Flax USA Available in original, unsweetened and vanilla and with protein added |