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How to pick the best alternative milk 

How to pick the best alternative milk 

Cow's milk has been a staple item in the American diet for years, but the popularity of alternative milk has significantly risen over the past decade. Every milk option comes with its own set of nutritional benefits and allergies, and when it comes to preference, some milk options blend better with certain foods and snacks. 

With that in mind, we're here to talk about all things milk, providing a guide to each of the leading milk options, what they provide nutritionally and how they differ from other milk options. 

Cow's Milk: When purchasing cow's milk, always look for organic, grass-fed options to provide a richer source of omega 3 content. Skip fat-free milk and go with whole milk as dietary recommendations to avoid full-fat dairy are not supported by modern research. 

Nutritional Value of 1 cup of cow's milk via Maple Hill

  • 110 Calories 
  • 8 g Protein 
  • 8 g Fat
  • 0 g Carbs
  • 0 g Dietary fiber
  • 0 g Sugar

Coconut Milk: Coconut milk is a mixture of coconut water and milk that has a pronounced flavor and creamy texture similar to dairy milk but sans lactose. This alternative milk is high in Medium Chain Triglycerides (MCTs), a healthy saturated fat that is quickly digested and utilized as an energy source in the body.
Nutritional Value of 1 cup of coconut milk via Vita Coco and MILK

  • 38-90 Calories 
  • 0-2 g Protein
  • 3 g Fat
  • 3 g Carbs
  • 2-2.8 g Sugar
  • 0-2 g Dietary fiber

Soy milk: The texture of soy milk is thicker and creamier than most milk alternatives, making it an excellent option for smoothies or when in need of a dairy substitute. Soy tends to contain a higher amount of protein and is one of the few plant-based options considered a complete protein. Noting that, soy is a common allergen. When looking for soy milk, watch out for GMO and processed soy milk and instead reach for organic, non-GMO, and whole soybeans. 

Nutritional Value of 1 cup of soy milk via WESTSOY and Eden Foods

  • 100-120 Calories 
  • 9-12 g Protein
  • 5-6 g Fat
  • 4 g Carbs
  • 2-3 g Sugar
  • 0-1 g Dietary fiber

Oat Milk: Oats tend to be higher in carbohydrates, which can be helpful to increase caloric intake or add to a post-workout blend. Some of the carbohydrates in oat milk come from soluble fiber, which reduces cholesterol and supports digestion. When choosing oat milk, reach for brands made with organic oats as conventional oats are generally sprayed with glyphosates. 

Nutritional Value of 1 cup oat milk via Thrive and Oatly

  • 90-110 Calories 
  • 3 g Protein
  • 1-2 g Fat
  • 20 g Carbs
  • 7-13 g Sugar
  • 1-2 g Dietary fiber

Almond Milk: Almond milk has a simple recipe - almonds and water! Almond milk has a very low greenhouse gas emission compared to dairy milk. However, it does utilize more water than any other milk alternative. Wild fact: most brands of almond milk only contain 2% almonds, and the rest consists of water, but companies like MYLK use 60% almonds in their product. When choosing an almond milk, look for organic sprouted almonds as they have a boosted nutritional profile and are easier to digest. 

Nutritional Value of 1 cup almond milk via MYLK and MALK

  • 100-160 Calories 
  • 4-6 g Protein
  • 9-14 g Fat
  • 2-10 g Carbs
  • 0-1 g Sugar
  • 1-4 g Dietary fiber

Hemp Milk: Hemp milk is higher in protein than most almond milks, with an added benefit of omega 3 and omega 6 fatty acids. Hemp also tends to be very allergen-friendly. When choosing a hemp milk brand, look for blends without carrageenan.

Nutritional Value of 1 cup hemp milk via MYLK and Pacific Foods

  • 60-150 Calories 
  • 3-7 g Protein
  • 4.5-10 g Fat
  • 0-9 g Carbs
  • 0-6 g Sugar
  • 0-2 g Dietary fiber

Cashew Milk: Often considered the creamiest, most decadent alternative milk option. When looking for cashew milk, look for a brand that uses HydroRelease technology as this process uses all parts of the cashew, so there is zero waste. 

Nutritional Value of 1 cup cashew milk via Elmhurst

  • 130 Calories 
  • 4 g Protein
  • 10 g Fat
  • 7 g Carbs
  • 1 g Sugar
  • 0 g Dietary fiber

Looking to further the nutritional boost provided by your Vejo blends? Swap the water for alternative milk to boost protein and healthy carbs. Got questions? Chat with a Vejo Rep or connect via
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