From oat to almond: best plant-based milks for coffee, tea and everyday recipes

From creamy oat to nutty almond, earthy soy to subtly sweet rice, today’s plant-based milks come from a wide mix of sources each with their own flavour profile, nutritional perks and ideal use. So, which one should you be pouring into your cuppa or splashing into your pancake mix?

We taste-tested, decoded the labels and chatted with our nutritionist Olivia Rosenvinge to help you milk up your mind. Take a look at our favourite dairy-free milks for every occasion – and find the one that fits you.

Going dairy-free is a key step for anyone following a plant-based diet, as milk from cows or sheep doesn’t fit into a vegan way of eating. But it’s not just about ethics or food choices. For many, it’s also about health. Some people react badly to dairy, whether it’s a lactose intolerance causing bloating and stomach troubles or an allergy that triggers more serious concerns.

And of course, there are those who simply don’t enjoy the taste or texture of dairy milk. Whatever the reason, the good news is that there’s now a huge variety of plant-based options to suit every palate and purpose.

Creamy, comforting and a favourite for coffee lovers, oat milk is made by blending oats with water and straining out the pulp. The result? A smooth, slightly sweet drink that froths beautifully in your morning latte or matcha.

“Oat milk has more carbohydrates than almond milk, which gives it a creamy texture but it can cause a slight blood sugar rise. However, it also contains beta-glucan, a soluble fibre that supports heart and overall wellbeing,” says Olivia. Beta-glucan has been shown to lower blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease.¹

Many brands, like Oatly, fortify their oat milk with key vitamins and minerals, so you’re getting a similar nutrient profile to cow’s milk but without the dairy, (however, oat milk varies in terms of nutritional content, and the bioavailability of these added nutrients are still being studied). A cup of unsweetened oat milk typically comes in at around 90 to 120 calories – and offers a source of fibre, vitamin E, folate and riboflavin.²

Though it’s good to keep in mind that non-dairy milks vary in their nutritional profiles and shouldn’t be considered nutritional substitutes for cow's milk until nutrient quality and bioavailability are established.²

A long-time staple in Asian cooking, soya (or soy) milk has a mild flavour and one of the highest protein contents among plant-based milks, making it a popular choice for both drinking and cooking with.^3,4

“Soy milk is the most nutritionally similar to cow’s milk, offering a good amount of protein (you can expect around 7g of protein per cup) and essential amino acids.⁴ It’s also often fortified with calcium and vitamins like B12 and D – making it a solid plant-based alternative,” says Olivia.

Made from hemp seeds blended with water, hemp milk has an earthy, nutty flavour and a velvety consistency – great for making lattes or rich, savoury sauces.

It’s naturally rich in healthy fats, protein and minerals like calcium, iron and zinc. One cup offers about 101 calories, 4.4g of protein and plenty of nutrients that might support bone and overall health.⁵

Light, nutty and widely available, almond milk is low in calories (typically 30 to 50 per cup for the unsweetened kind), and many versions are enriched with calcium, vitamin E and D. It’s low in saturated fat and contains some healthy unsaturated fats, as well as manganese, zinc and potassium.⁶

Almond milk is great in cereals, smoothies and even in these moreish gluten-free protein pancakes with nut butter. Look for unsweetened varieties if you're cutting down on sugar.⁷

“Almond milk is typically low in calories but often low in protein unless fortified. It’s a good dairy alternative for those with intolerances, and the fortified versions can be a source of calcium and vitamin D,” says Olivia.

If you’re after something allergen-friendly, rice milk is a safe bet. It’s free from dairy, nuts and soy, making it suitable for most diets. However it does have a high glycaemic index (GI), meaning the glucose it contains is quickly released into the blood and so it may not be suitable for people with diabetes.^8,9

It’s made from boiled and blended rice and is naturally sweet and light in flavour, though higher in carbohydrates than some other options. A cup contains about 113 calories and 22g of carbs. Fortified versions usually offer added calcium and vitamin D, too.¹⁰

Creamy and rich, cashew milk is made by soaking and blending whole cashews with water. Its smooth texture makes it ideal for sauces, soups or desserts.

A cup contains around 130 calories, 10g of fat and 4g of protein – and it’s often fortified with nutrients like calcium and vitamin D. But while cashew milk may be high in fat, it’s mostly the good kind that supports overall wellbeing. It’s also a great source of magnesium, which helps with everything from blood pressure to keeping your nerves in check.^11,12

Not to be confused with coconut water, coconut milk is made from the flesh of the coconut. There’s both thick and thin coconut milk, depending on how many times it’s strained. It adds a lovely tropical flavour to dishes (like Thai curries and Laksa) and drinks, but we especially love it in this mango chia pudding.

One 28g serving has around 56 calories, with 6g of fat and a mix of minerals like iron, potassium and selenium.¹³

Pea milk might sound unusual, but it’s becoming increasingly popular – and no, it doesn’t taste like peas. It’s made from yellow split peas, processed into a protein-rich milk that’s smooth and neutral in flavour.

It packs a punch with 8g of protein per cup, 70 calories and often zero carbs. It also contains calcium, iron and vitamin A and D. We recommend using it for pre-workout drinks or shakes.¹⁴

Earthy, nutty and lesser known, flax milk is made by blending flax seeds with water. It’s a great choice for those who want a dairy-free, nut-free and soy-free option that’s gentle on the stomach.¹⁵

A cup of unsweetened flax milk has about 45 calories, with 2g of protein and 3g of fat. It’s also a natural source of omega-3 fatty acids and contains potassium, calcium, iron and vits A and D.¹⁶

Still flying under the radar, walnut milk is a smooth, slightly bitter option made from – you guessed it – walnuts and water.

It’s full of good fats, fibre and has a distinct, rich flavour that works well in baking or poured over porridge.^17,18 One cup contains about 130 calories and 11g of fat.¹⁹

And it isn’t just tasty. Hazelnuts themselves are naturally rich in the so-called ‘healthy’ fats, like monounsaturated and polyunsaturated fats, including omega-6 and omega-9.²¹

From rice to coconut, hazelnut to hemp, the world of milk alternatives is as diverse as it is delicious. People turn to these dairy-free options for all sorts of reasons but whatever your choice, the next time you’re in the milk aisle, why not shake things up a bit and explore a different kind of pour?

And in case you’re craving more, Soph’s Plant Kitchen is setting the record straight on whether you can build muscle on a vegan diet?