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.
VANILLA MILK ALTERNATIVES COMPARED TO 2% MILK
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