Milk Alternatives

Milk Alternatives

Milk alternatives are creamy white liquids from non-dairy sources.  They are used by people who are lactose-intolerant, dairy-allergic, or following a vegan diet, but also by those who just like their taste.  The most common are soy milk, rice milk, and almond milk.  They come in unsweetened, vanilla, and chocolate flavours.

All provide some good nutrition, but you may want to pick one that fits your particular nutritional needs, e.g., are you looking for lower fat?  Higher protein?  Lower sodium?  Be sure to read the nutrition labels.

All are good to drink, to put on cereal, in coffee and smoothies, and all can be used in cooking, using the same amount of milk the recipe calls for.  Use in omelets, mashed potatoes, soups, salad dressings, or cream sauces.


Either almond or soy milk can be substituted cup for cup in most baking recipes that call for dairy milk.  Rice milk tends to produce dry baked goods, so is not often used for baking, but it makes good puddings.


Cherry Clafoutis


GRAMS per 250 ml (1 CUP)


 2% MILK               SOY                ALMOND               RICE

Calories                         130                   90-140                  40-90                  130-140

Total Fat                            5                       3-4                      2-4.5                     2-2.5

Saturated Fat                3-3.5                    .5-1                       0-3                          0

Cholesterol                 15-20                       0                          0                            0

Sodium (mg)            120-140             105-140              110-180                    70

Potassium (mg)             400                   80-380                 35-190                     0

Tot. Carbohydrate          12                   10-21                     2-16                   26-29

Sugars                         11-12                    7-12                      0-15                   10-11

Protein                              9                       6-7                         1                         .4-1

Vitamin A                       10%                    10%                   0-10%                   0-10%

Calcium                         30%                    30%                   2-30%                  0-30%



2% milk = Lucerne; Dairyland

Vanilla Soy milk = Soy Dream Enriched; So Good; So Nice Fortified; Organics Fortified; Silk Soy Fortified

Vanilla Almond milk = Almond Dream Enriched; Almond Fresh; Silk True Almond; Pacific Organic Almond; Almond Breeze Unsweetened

Vanilla Rice milk = Rice Dream; Natura Rice

2018-01-21T11:45:15-08:00 Categories: Food Post|