The most commonly consumed milk on the planet is derived from cows. This type of milk is often fortified with vitamin A and D by commercial manufacturers but apart from that, cow’s milk is largely unprocessed and is naturally rich in other micronutrients like calcium and riboflavin. Additionally, the product is an excellent source of protein, carbs, and healthy fats. All of this makes cow’s milk a good choice for most of the population who aren’t lactose intolerant or inclined to suffer a digestive issue or immune response to milk protein. Cow’s milk may also not be the best for individuals who are interested in sustainability, as its environmental footprint ranks among the worst across all key metrics, such as land and water usage and the emission of greenhouse gases.

A rich source of CLA, buffalo milk from the Asian water buffalo also contains a greater proportion of casein protein than cow milk. That casein protein is almost exclusively the A2 variety, which can make buffalo milk more digestible for those who are sensitive to A1-beta-casein. That said, the milk may not be a good choice for others who are allergic to whey because of the presence of beta-lactoglobulin, nor may it be suitable for individuals who are lactose intolerant due to the high lactose levels. This milk is whiter and has a thicker consistency than cow’s milk and the flavor profile is often characterized as a little nutty.

Some individuals are sensitive to lactose or allergic to one or both of the proteins that are predominant in cow’s milk, which are casein and whey. For people who are mildly intolerant of lactose, goat’s milk may be a viable option because it contains slightly lower levels of the sugar that they don’t produce enough lactase enzyme for its proper digestion. Further contributing to digestibility is the naturally high amount of A2-beta-casein, a type of protein that’s easier to process by those with a sensitivity to the A1-beta-casein that’s common in conventional cow’s milk, though it may not be safe for individuals with an allergy to casein. Goat’s milk also has significantly more conjugated linoleic acid (CLA), a type of polyunsaturated fat with many health properties. Another difference is that goat’s milk is thicker and creamier but it has a sweet and salty taste and distinct odor that may not make its benefits worth it.

Similar to goat’s milk, sheep’s milk is likewise easier to digest than cow’s milk due to its prevalence of A2 protein. It additionally contains low levels of lactose, too. But while that helps improve lactose intolerance for certain individuals, sheep’s milk also has nearly double the fat content of cow’s milk. What’s special about that is that fat extends the transit time of stomach contents, which gives lactase a greater opportunity to break down lactose before the undigested sugar can move to the colon and cause gastrointestinal issues. In addition to those advantages over cow’s milk, sheep’s milk has almost twice the protein and is rich in CLA while also being creamier in texture and subtly sweeter in taste without the pungent aroma of goat’s milk.

As thin as skim milk and naturally sweet with an almond-like taste, horse milk is the closest animal sourced milk to human milk. One reason for that similarity is the roughly identical proportion of lactose, both of which contain higher concentrations of the sugar than what’s found in cow’s milk. That said about the lactose, those with mild lactose intolerance can usually enjoy horse milk without complication while they can’t do the same with cow’s milk. Another item in common is that unlike most mammalian milks that are casein-dominant, horse milk shares roughly the same high whey-to-casein ratio as breast milk. That nutritional composition makes horse milk easily digestible by those who normally have issues with other kinds of milk because of casein, as there are not only lower levels of that protein in horse milk but all of the kind that’s present is the A2 variant that’s associated with gastrointestinal issues. Those similarities aside, there are also differences. Most notably is the presence of beta-lactoglobulin, which doesn’t make horse milk so good of a choice for people who have problems with that form of whey.

Much of the same about horse milk applies to donkey milk. As to whatever differences there are between the two, there are a couple. For instance, horse milk has little fat and cholesterol but donkey’s milk contains even lower levels of both. Compared to horse’s milk, it also has less omega-3 fatty acids, which have several health benefits.

Slightly sweet and creamy, camel milk is among donkey and horse milk as the closest animal sourced milk to human milk. However, while high lactose levels, high whey-to-casein ratios, and the prevalence of A2-beta-casein are three of the myriad factors for why those animal milks are analogous to breast milk, camel milk only shares one of those similarities.

As opposed to donkey and horse milk that contain significant amounts of lactose, camel’s milk has lower levels of it than cow’s milk, which makes it tolerable for people who normally can’t handle the sugar without discomfort. Camel milk also differs in that the proportion of whey-to-casein is the other way around, as casein is more prevalent than whey. The lone point of similarity in this discussion is the protein structure that’s found in the milks. Horse, donkey, and camel milk all contain the A2 variant of casein that’s generally easier to digest. But not only that, camel milk stands out in that it lacks beta-lactoglobulin, which means that some people with a whey protein allergy may be able to safely drink it without triggering an immune response.

Exceptionally high in protein, reindeer milk is higher in calories than cow milk partly for that reason. But the main reason why reindeer milk is more calorific than cow milk is because it contains nearly four times the amount of fat. Other aspects of its composition include its lower levels of lactose than cow’s milk and absence of A1-beta-casein, both of which might make reindeer milk suitable for some individuals who have issues with those compounds. That is, if they can get past the extremely thick consistency that’s more comparable to cream than milk on account of the fat content, as well as the gamey flavor profile.

Not to be confused with the alcoholic cocktail of the same name, moose milk is a thick and creamy fluid with a slightly salty and bitter taste derived from Alces alces, which is the North American moose and Eurasian elk. In certain amounts of minerals, moose milk contains more than cow’s milk. It’s also higher in protein and beneficial fats. What else moose milk has going for it is that similar to other milks from the deer family, it’s low in lactose. Along with that, moose milk is much like other non-cow dairy in its lack of the A1 beta-casein mutation. As such, people with sensitivities to lactose and the A1 variant of casein should be able to consume moose milk without issues depending on the severity of their condition.

Sometimes referred to as the “golden milk of the mountains”, yak milk is richer in protein and fat than cow’s milk. Both of those nutrients contribute to giving the milk a velvety texture that accompanies a sweet or bitter taste depending on the region it’s sourced from. Additionally, yak’s milk is slightly lower or comparable to cow’s milk in its lactose levels but some individuals find it more tolerable and easier to digest because of the high concentration of fat and protein that work to lessen the effect of lactose in the manner that was described with sheep’s milk. Also working in the favor of digestibility is that the casein that’s present is the A2 variety that isn’t as inflammatory as the A1-beta-casein that’s found in milk from most commercial cows. That said, while casein makes up roughly 85 percent of the total protein in yak milk, the remainder consists of beta-lactoglobulin accounting for almost 65 percent of the total whey protein. Due to that, yak milk isn’t safe for those who are allergic to whey protein.

Plant-based milks are a good alternative for vegans and those who can’t digest lactose or have issues with certain dairy proteins. Chief among the available options as the best choice is soy milk because it’s not only rich in protein but contains adequate amounts of all nine essential amino acids necessary for the body to build its own proteins from to perform vital functions, like repairing muscle. That’s a rarity in plant foods. Another defining characteristic of soy milk is that it has no cholesterol and little saturated fat, though it may have less calcium than cow’s milk depending on the brand. Also in regard to the type of brand that’s purchased, the taste and texture will depend heavily on that.

Boasting a creamy texture and subtle sweetness, oat milk has entered the ranks as one of the most popular alternatives to traditional animal sources. The reason for the ascension may be due to oat milk providing more protein than most plant milks, with soy and pea milk being the exceptions. Somewhere else plant milks typically fall short, as well as animal-based ones, is in fiber content. Oat milk contains a fair amount of dietary fiber. More specifically, the type of fiber is beta-glucan, which has beneficial effects that include promoting fullness, lowering cholesterol, and regulating blood sugar levels.

Another selling point about oat milk is that it’s lactose-free and because it doesn’t have nuts, soy, or milk protein, people with those food allergies or sensitivities can enjoy the product with no issues. That said that oat milk is accessible to a lot of people, individuals with diabetes may need to exercise caution because the significantly high amount of carbs in oat milk can bring about a faster rise in blood sugar than many other options. Finally, oat milk shares company with soy milk, pea milk, and hemp milk as being the most sustainable milk options because of their low land usage, water consumption, and greenhouse gas emissions. That fact may weigh heavily in the decision process of those who have environmental concerns.

Very low in calories, cholesterol, and saturated fat compared to cow milk, rice milk makes for a rather attractive option. Further elevating the appeal of rice milk as being a good choice beyond individuals with dietary restrictions on fat and cholesterol is that rice milk doesn’t contain lactose and people who are allergic or sensitive to soy, nut, or milk protein can consume it without suffering issues. All of those are great value propositions until you notice that rice milk is severely lacking in protein and several important micronutrients, like vitamins A and C.

Considering the shortcomings of rice milk, it might not be the best go-to substitute for nutritional purposes or to enjoy certain health benefits. Instead, because rice milk is exceptionally high in carbs and contains virtually no fiber, those qualities make it a good choice for those who have immediate energy needs because of the rapid absorption of sugar into the bloodstream. It’s on account of that glycemic response that rice milk isn’t ideal for diabetics. As for the consistency and flavor, rice milk is thin in body because of the minimal protein and fat but sweet from the high concentration of carbs. Lastly, all plant-based milks have a lighter environmental footprint than their animal counterparts but compared to other plant milks, rice milk trails only behind almond milk in the area of sustainability, as it requires an extensive amount of water and emits the highest amount of greenhouse gases. That fact may be of importance to someone who takes the environment into consideration when making their purchasing decisions.

While both quinoa and rice are prepared and eaten similarly, they’re different in that the former is a pseudocereal and the latter is a grass, or grain. But not only are quinoa and rice different in their botanical nature, they’re also different in their nutritional profile, as quinoa contains slightly fewer carbs and is richer in fiber and protein, which is of the complete variety because all nine of the essential amino acids are provided in sufficient amounts to support the body without the need to obtain them from elsewhere. That same difference in the nutritional values of quinoa and rice carries over to their milk products, as quinoa milk has almost half the calories and carbs of rice milk but a smidgen more fiber and protein. As for sustainability, cultivating quinoa for milk and other uses doesn’t pose as much of a danger to the environment as growing rice does because the crop requires significantly less water and has a lower carbon footprint. So if you’re vegan, sensitive to lactose, or have a milk, nut, or soy allergy, then quinoa milk may interest you as a milk alternative if you don’t have anything against fluids with a high viscosity and earthy taste.

Opaque in appearance and rich in flavor, those sensory properties of coconut milk are due to its high fat content, of which there’s a lot. In fact, about 90 or so percent of the calories in coconut milk can be attributed to the fat content and the other 10 percent to carbs, as coconut milk contains little to no protein. Most of that fat, however, are medium-chain triglycerides, a type of saturated fat that has health benefits. Apart from containing more fat than other milk alternatives and not offering much in the way of protein, there’s not much else to comment on about coconut milk except that there’s also a canned variety called coconut cream that’s higher in fat and even thicker and richer and has a much more overbearing coconut essence. That product is typically used for culinary purposes and shouldn’t be confused with the milk substitute.

Having a similar taste and consistency to cow’s milk, pea milk also has the same protein count. However, while it ranks among soy milk as the nondairy milk with the highest amount of protein, pea milk differs in that it technically isn’t a complete protein source because it’s low in the amino acid methionine. Other aspects of the nutritional profile include no cholesterol, low sodium, and less than a gram of carbs and saturated fat, which makes pea milk good for people with any one of those dietary restrictions. In addition, pea milk is a viable option for people who are lactose intolerant or have digestive or immune response issues to soy, nut, or milk proteins.

Made from seeds derived from the Cannabis sativa plant and possessing a nutty taste and thick, creamy texture that resembles cow’s milk, hemp milk is commonly listed as one of the most environmentally-friendly milk options there is. But hemp milk is not just more sustainable than cow’s milk and most other plant milks, it’s also naturally low in carbs and has fewer calories than most of its competitors. Additionally, hemp milk offers potential health benefits from its lack of cholesterol and richness of essential fatty acids like omega-3 and omega-6. Further contributing to the favorability of hemp milk is the moderate amount of protein it provides, of which contain all nine essential amino acids in sufficient quantities.

Given the listed details about hemp milk, everything about it sounds pretty great. However, there are some drawbacks. For one, hemp seeds are naturally high in fiber. That’s not the case with hemp milk because most of the fiber that’s abundant in hemp seeds gets filtered out during the production process. That’s what happens with many other commercial plant milks, as well. Secondly, while hemp milk can be consumed safely by most people because it’s free of lactose and common allergens like nuts and soy, it may not be well-tolerated in all and prompt digestive issues in those who are sensitive to the naturally-occurring tannins and saponins in hemp seeds. Another item about hemp seeds is that their protein composition may cause some individuals to experience an allergic reaction when consuming milk and other products made from them, though that condition is rare.

While serving as a good source of micronutrients like calcium, magnesium, and vitamins A, D, and E, almond milk contains no fiber and has very little protein. For most, that should be strong knocks against almond milk because even though the bevy of milk alternatives likewise provide negligible traces of fiber, they at least offer more protein while the same or close amount of micronutrients can be obtained from them. That fact aside, what almond milk has to its advantage is that it’s much lower in calories, carbs, and fat than some other options, which makes it an appealing choice for those who want to restrict their energy intake or consumption of those particular nutrients. Remaining on the topic of fat, most of it in almond milk is monounsaturated and polyunsaturated. Those two types of fat are linked to a range of health benefits, so that’s another reason why someone may elect to consume almond milk.

Almond milk has redeeming qualities but all of that aside, it must be noted that the milk has the distinction of having the worst environmental impact among alternatives because almost 20 gallons of water are needed to produce a single 8-ounce glass of milk. There’s also the matter of intense pesticide use to cultivate almond crops, which can cause ecological harm in a number of ways, like contamination of the soil and groundwater, for example. Considering the sustainability issues, people who fashion themselves as environmentally-conscious may want to steer clear of almond milk. It should go without saying that almond milk should also be avoided by individuals with a nut allergy.

Whereas almond milk is low in calories and fat, cashew milk has slightly less fat and is typically lower in calories. Another difference is that commercial almond milk may be fortified to contain more potassium. Other than that, cashew milk and almond milk are nutritionally similar and are poor sources of protein. The main reason why one may be picked over the other basically comes down to the creamier texture and mildly sweet, less nutty flavor of cashew milk. Also working in the favor of cashew milk is that it has a lower environmental impact than almond milk.

Although walnut milk is high in calories, it contains a moderate amount of protein for a nondairy milk and is rich with monounsaturated and polyunsaturated fat, all of which are a good quantity of nutrients that can contribute to satiety for weight management purposes. If not solely interested in losing weight or better maintaining it, the fat content in walnut milk also consists of alpha-linolenic acid (ALA), an omega-3 fatty acid that supports heart and brain health. Another area where the thick and nutty milk stands out is its content of polyphenols that have antioxidant and anti-inflammatory properties that may provide an assortment of health benefits.

Conventional cow’s milk and pecan milk are almost comparable in the amount of protein, fat, and carbs they provide. Where they differ noticeably is that pecan milk has fewer calories, absolutely no cholesterol, and the fat content is primarily from healthy monounsaturated and polyunsaturated fats. Adding to those benefits, pecans are the most abundant source of antioxidants among tree nuts. That antioxidant load from the assorted vitamins, minerals, and polyphenols with those properties is retained during the production process of pecan milk. Speaking of production, pecan milk has a much smaller impact on the environment than many other plant milks because pecans are drought-resistant, meaning they don’t depend on high water usage for growth. On top of everything else that’s favorable about pecan milk, it also has a creamy texture that’s akin to cashew milk and a sweet taste that’s nuttier in flavor than almond milk.

The best way to describe the taste and texture profile of peanut milk is as liquid peanut butter. If you can abide by a creamy consistency and distinctly nutty flavor, then peanut milk might be for you if it aligns with your needs. Towards that end, peanut milk is higher in protein than only a select few nondairy substitutes. But along with that decent amount of protein is an even higher amount of unsaturated fats, with both adding up to give peanut milk the bulk of its calorie count, which is higher than most. Protein and unsaturated fat both have their benefits so the extra energy may be worth it for those nutrients, as well as the vitamin E, B-6, and magnesium that’s rich in peanuts. Aside from its nutritional values, peanut milk may also be a solid choice if you’re concerned about sustainability because peanuts require very little water to grow, have the lowest carbon emissions among the most harvested nuts in the United States, and they add more nitrogen to the ground than they consume, which improves soil health and reduces the need for chemical fertilizers that have deleterious effects on the environment.

Typically low in calories and often containing slightly more protein than almond milk while providing a more luxurious texture and less intense nutty flavor, pistachio milk is a viable alternative to the most popular nut milk. That’s especially the case because the protein that’s in pistachio milk is of the complete kind, as the nut that the milk is derived from is the only variety that provides adequate levels of all nine essential amino acids. Another area where pistachios differentiate themselves from other nuts is that among that food group, they’re the highest source of phytosterols, which are compounds that reduce LDL, or “bad”, cholesterol by blocking its absorption. That and the monounsaturated and polyunsaturated fat makes choosing pistachio milk one of the best things you can do for your health.

Apart from your health, drinking pistachio milk may also be one of the best things you can do for the environment because when it comes to large-scale farming, pistachios are relatively sustainable. On that front, pistachios are drought-resistant and can survive on very little water in arid climates but to produce a large enough yield for commercial purposes, they require considerable irrigation. However, although pistachios rank as one of the most water-intensive nuts, their water needs are far less than that of almonds and cashews. Additionally, when compared to many other nuts, pistachios have a lower carbon footprint, which can be owed to such things like their crop production requiring little to no inputs of items like fertilizer and heavy farm machinery, as well as their shells being repurposed as biochar that helps sequester carbon from the atmosphere to improve soil health and fertility.

Most nuts are low in carbs and have healthy fats but macadamia nuts have one of the highest fat-to-carb ratios and lowest net carbs per serving along with pecans and Brazil nuts. That makes macadamia nuts one of the best food items for keto and other low-carb diet approaches. Those same attributes of macadamia nuts that are responsible for its distinction transfer to the creamy and mildly nutty-tasting macadamia milk, which is generally low in calories and carbs and contains a moderate concentration of fat that’s more of the monounsaturated variety that supports weight management in a handful of ways.

With the exception of peanuts, which are legumes, all culinary nuts grow on trees that sequester carbon from the atmosphere. That helps reduce greenhouse gas emissions. An orchard of hazelnut trees, however, not only captures more carbon dioxide than it produces to offset the inputs of their mass production but the trees also require less water than other nut varieties and they reduce and prevent soil erosion.

The green profile of hazelnuts isn’t the only reason why hazelnut milk may be worth purchasing. For the less environmentally-conscious consumer, hazelnut milk may be of interest because the nut is rich with fiber, protein, monounsaturated and polyunsaturated fats, and micronutrients like vitamin E. With the exception of fiber and protein, respectable amounts of those nutrients are passed along in the production of hazelnut milk. If not for the nutritional value, then another reason to consider hazelnut milk is for the sensory experience, as it’s velvety in feel and has a sweet, indulgent taste that’s often described as reminiscent of Nutella.

Plant-based milk from one source may be blended with plant-based milk from one or more sources to create a single product with a better nutritional or sensory profile than the standalone version of the alternative milks. What the improvement is in taste and texture and increase in protein, healthy fats, calcium, and other beneficial nutrients ultimately depends on the specific mixture and balance of plant sources, which can vary across types of combinations and among different brands selling similar options.

Barley is a key ingredient in beer. The leftover remnants of it from the brewing process are typically disposed of as waste or upcycled for use as food additives, animal feed, biomass fuel, or soil amendments. With the recent popularity in alternative milks, another way to repurpose spent barley has arisen to reduce the environmental impact of alcohol production, and that’s by using the still nutritious discard to make barley milk.

At the time of this writing, there are two companies that manufacture barley milk. One is backed by Anheuser-Busch. That product uses spent barley and is more of a blended milk alternative, meaning that it uses several additional plant ingredients to enhance its nutritional value. The other item is from Molson Coors and it’s made from new grains sourced specifically for the product. That one is truly a barley milk product and it’s almost identical to rice milk in its energy value and basic nutrients. What differs between the two is that rice milk offers slightly fewer calories while the barley milk in question actually has a modicum of protein and is fat-free. Whatever the case, anyone venturing to consume barley milk should be aware that it’s unlike most other plant-based milks because it contains gluten, which can be problematic for people who are allergic or have a sensitivity to the protein.

Omega-3 fatty acids have a number of key benefits that range from promoting brain and heart health to supporting weight management. The three main types of these essential nutrients are docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA). Flaxseeds are exceptionally high in ALA and that by extension makes the fat content in flax milk primarily composed of it. Unfortunately, the protein and fiber that flaxseeds are also known for are not similarly present to a noteworthy degree in flax milk. What else is lost during commercial production are the lignans that are abundant in whole flaxseeds, which means the milk lacks a significant level of those polyphenols with antioxidant and phytoestrogenic properties that may reduce the risk of heart disease and lower the incidence of hormone-related cancers like breast and prostate cancer, among other benefits. Nonetheless, for those who want a mild, nutty flavor but can’t enjoy something like almond milk, for example, because of a nut allergy, then flax milk can satisfy the need.

Several companies manufacture banana flavored milk drinks that are simply cow’s milk with artificial flavoring added to the liquid to mimic the taste of bananas, which can be seen on the ingredients list of the nutrition panel. Banana milk is something else entirely, as the lone company that makes it at the time of this writing uses actual bananas and water to create a dairy alternative that provides the same amount of potassium as a small banana with each serving while containing fewer calories and fiber, three times the healthy unsaturated fat, significantly less carbs, and the same amount of protein.