Cow’s milk is used heavily in many people’s diets: as a beverage, in smoothies, in recipes, on cereal, or poured into coffee or tea. However, there are many reasons why some people want to reduce or eliminate their intake, including allergies, intolerances, dietary restrictions, or personal preference. Whatever your reasons are, you can find many different substitutes on the market nowadays. Here is an overview of six of your top choices.

1. Soy Milk

Made from soybeans or soy protein isolate, soy milk was the first and is still the most popular nondairy alternative. Nutritionally, it has around the same amount of protein as milk but only half the fat, carbohydrates, and calories. Its mild and creamy flavour also makes it a good substitute for soy milk in coffee, on cereal, and in savoury dishes.

2. Almond Milk

Almond milk is made from whole almonds or almond butter, giving it a nutty and slightly sweet taste. It goes well in smoothies, coffee, tea, desserts, and other baked goods. Almond milk is significantly lower in fat, calories, and carbohydrates than dairy milk, but it has less protein. It is also a great source of vitamin E, an important antioxidant.

3. Cashew Milk

Another top nut milk, cashew milk is made from either cashew nuts or cashew butter. Rich, creamy, and subtly nutty, cashew milk can be used for thickening smoothies, as a coffee creamer, or to substitute dairy in desserts. It has less fat, calories, carbohydrates, and protein than dairy milk. You can even make cashew milk at home yourself!

4. Coconut Milk

Made from coconut flesh and water, coconut milk has a long history in Southeast Asian cuisine. The kind commonly used in the West as a nondairy alternative is generally more diluted but has a sweet, creamy, and tropical taste with a subtle hint of coconut. It has fewer calories and fat than dairy milk, far fewer carbohydrates, and no protein.

5. Oat Milk

Made from oats, oat milk has a mild, creamy, and naturally sweet flavour that makes it a highly versatile option. You can use it in cooking the same way as you would dairy milk, and it is a fantastic choice for cereal, smoothies, and coffee. Compared to dairy milk, it has about the same number of calories, twice the carbohydrates, and less protein and fat.

6. Hemp Milk

Among the top up-and-coming dairy milk alternatives, hemp milk is made from the seeds of the hemp plant. It has a slightly sweet and nutty taste, and its watery texture makes it a better alternative for skim milk. Nutritionally, hemp milk has a similar fat content, about half the calories and protein, and far fewer carbohydrates than dairy milk. It is also an excellent source of omega-3 and omega-6 fatty acids.

Keeping dairy out of your diet has never been easier. Each nondairy alternative offers a unique taste and nutritional profile, so pick the best one for your needs. You might even prefer having multiple options at home for different purposes. Get sampling and find your top substitutes.