My BIG Vegan Milk Review. I love doing these BIG review pages here on the blog! Today, I am tackling the wonderful, wide world of plant-based milks. Aka, non-dairy, vegan, "plant" milks. Made from things like soy, rice, almonds, hemp, coconut, peas and many more. I hope these reviews give you some insight into the differences, benefits and pitfalls of some of the options out there.
If you love my BIG reviews, also check out my Matcha Review, Vegan Cheese Guide, Protein Powder Reviews and even my vegan yogurt reviews.
In today's post, I also share a featured video where I share my personal top three fave vegan milks for a matcha lattes, as part of this month's Kathy's Matcha Chat.
And don't worry, if you do not see your fave brand/flavor yet, please let me know in the comments! I will be adding to this list as much as possible.
Plant milk scout, Mr. White is ON IT.
And Sochi is SO ready to supervise this review ... while he naps ... and licks himself.
But wait!.. I want to talk about DIY almond milk first. I love making my own almond milk. For recipes like smoothies, cereal, banana ice cream, drinking on its own and even baking, DIY almond milk is my first pick! It tastes amazing and is the most "whole-foods-based" option since it has just one main ingredient and ZERO additives like gums and stabilizers. The downfall is that DIY nut milk tends to separate and clump around when tried in really hot lattes. So for my matcha lattes I always use store-bought varieties.
You can even make chocolate almond milk (so good!)
Whole foods are always my first choice when I have time.
Ok, now back to the BIG review...
Some Notes About This Review + Vegan Milks:
- Diversification is Good! Trying New Flavors is Good! I diversify my milks, I love and buy more than just my 'top five' brands below. And I can find something lovely about every single brand listed here. You cannot go 'wrong' with any of these, but the taste and texture and nutrition does vary greatly.
Today's Lesson: Not all non-dairy/vegan milks are created equal. And if you hate one brand or flavor you may LOVE another brand or flavor - even if made from the same main ingredient. In kid-word terms... One 'yucky' almond milk doesn't mean that all almond milks are yucky. Same goes for veggies. Vegan cheeses. And food in general. Taste-test. Try. Use these reviews and user comments as guidance. Don't be a five year-old and ban all vegetables because you hated spinach. OR ban all plant milks because you hated one of them. If you taste something you do not like, do not give up. There are MANY other options on the market, just waiting to be tasted.
I hope these reviews give you some guidance with your own plant-milk-discovery journey.
- Things Can Change. With everything, tastes and opinions can change. My tastes have changed over the years for sure. These are just my opinions right now. Food is odd that way. We may crave one brand one week and another brand/flavor the next. Keep this in mind when reading reviews and also when doing your own taste testing.
- Small Sample, So Far. These reviews represent just a small selection of available plant milks on the market. I will add more reviews to this page as time goes on, so please check back and let me know any brands that I am missing and should add ASAP. This is just a tiny "taste" of the action out there in the thriving 'plant milk' world.
- Thank You! ..from the Animals. Guess what? The cool thing about ALL plant milks is that every single one is a better choice for cows than dairy. I would personally rather drink my least favorite plant milk on the planet than ever drink dairy again. But the rad part is that vegan milks actually taste amazing these days! And they are sometimes fortified with nutrients - or they have nutrients naturally from the main ingredients like legumes or nuts. You can actually get MORE calcium from a glass of certain vegan milks than from a glass of dairy milk. I will not go into all the horrors of dairy farms, but if you want to learn more about how even a vegetarian food like "dairy" can hurt animals and the planet, check out this article in The Guardian: Dairy is scary. The public are waking up to the darkest part of farming. More resources from: PETA and MFA and Free From Harm. (note: These links may contain some sensitive images.)
- Good Stuff! I have chatted a bit about the nutritional wins you can get from plant milks, but it is so true! These milks are made from nuts, legumes, even seeds and grains. Some very healthy foods, producing creamy, lovely plant milk. I don't think anyone in the nutrition world will argue that nuts and legumes are healthy foods. The key to plant milks and nutrition is to read those labels.
For me, I look for brands that are low or free of added sugars, rich in nutrients like calcium, vitamin D and iron - and hopefully have as few ingredients as possible. I also try to avoid carrageenan, even though the data out there is sketchy and mixed. I also won't get into the "soy" debate because that is a whole other post. But for me, I LOVE organic and non-GMO soy milk in moderation. You will see below, one of my favorite flavors is by Eden and only contains two ingredients, and a boatload of naturally occurring nutrients.
Ok, let's do this. Sochi's ready. Are you?
Just added: OATLY! This is how great it foams in a latte...
Below the reviews, check out more bonus content, like..
- What is it? Thickening Agents.
- Flavors: What is the Difference Between Unsweetened, Vanilla, etc.
Overall rating system:
5 mugs -- Best of the best, a favorite all around.
4 mugs -- Great choice all around.
3 mugs -- Very good. Sturdy choice. May be lacking in one area.
2 mugs -- Not bad. But lacking in a few areas.
1 mug -- Not good. Greatly lacking.
Quick Picks List: (detailed reviews follow)
My Seven Favorite Non-Dairy Milks:
(in no particular order..)
1 - Califia Farms Almond Milks
2 - Ripple Pea Milks
3 - Eden Soy Milks (Unsweetened is my fave - just two ingredients!)
4 - Blue Diamond Almond Breeze Almond Milk
5 - Silk Milks (Original soy is my usual pick)
6 - So Delicious Almondmilk
7 - Oatly Milk
**For all of the above I choose the unsweetened or original flavors, never the vanilla.
- Highest in Protein: Eden Foods Soy Milk - unsweetened with 12g per cup.
- Best For Calcium: 45% RDA calcium ranges include: Ripple, Blue Diamond, Silk Soy Milk, So Delicious Almondmilk, Califia Farms -- most calcium per calorie goes to So Delicious's 25 calorie/45% calcium per cup variety.
- Favorite Go-To Almond Milk: Califia Farms.
- Favorite Odd Ingredient Milks (not almond or soy): Oatly or Ripple (pea based), Rice Dream, and Hazelnut from Pacific Foods.
- Lowest Calorie: So Delicious Almondmilk - unsweetened original with only 100 calories in the box - 25 calories per cup.
- Most Mainstream + Varied + Easy to Find Brand: I have to say that Silk seems to be the powerhouse brand. I have not tried all their new flavors, but I am eager to. They have a bunch of innovative varieties - some with added DHA, others with ingredient blends, protein-boosted nut milks and more. Plus, I find Silk in tiny stores in the middle of nowhere, gas stations and more. Mainstream-friendly. Browse the flavor options here.
- Most Like Dairy Milk: Ripple - Something about the flavor and texture reminds me of dairy milk. Silk is another brand dairy-lovers seem to enjoy - user-friendly. A few others mimic milk very well, but it really depends what you are seeking in a milk-alternative too!
- Most Surprising: Rice Dream. After many years of trying milks, the rice beverages still appeal to me based on their sweet and drinkable flavors! I really like the flavor. (However, rice milk is not recommended for hot lattes or rich creamy smoothies or Nice Cream, due to the thin consistency.)
- Faves for Lattes: My five faves are Ripple, Califia Farms, Oatly, Eden and runner-up for availability + lovability is Silk. Tip: Choose a plant milk that has a higher calorie/fat/protein content to give your foam/milk some body. There are also a few brands with "barista blends" of plant milk. These milks have a richer quality and usually foam a bit better. I personally do not buy them, but I have seen a few coffee houses using them - especially for almond milk, which traditionally doesn't foam well.
(Watch my video below for details on my three fave vegan matcha latte milks...)
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---- The Vegan Milk Reviews ----
Oatly - original
price: $5.49 / 64oz (whole foods market)
Texture: Rich and creamy, perfectly silky.
Taste: Nutty and lightly sweet. Oat essence, but really, a neutral flavor.
Nutrition: 120 calories, 5g fat, 16g carbs, 3g protein, 25% calcium
Carrageenan: None
Best Uses: Delicious, as is! Also delicious and foamy in lattes. Great on cold cereal too.
Overall rating: 5 mugs (I just love this milk! A bit light on protein, but for flavor, texture and foaminess: YES!)
Links: brand website - Amazon
Rice Dream Rice Beverage - original
price: $2.99 / 32oz (whole foods market)
Texture: Thin side, Creamy white. Soft and silky.
Taste: Sweet in a very pleasant way. Has a cravable, inviting flavor. Slightly earthy, complimented by sweetness.
Nutrition: 120 calories, 2.5g fat, 10g sugars, 25% vitamin B12, 255 vitamin D, 30% calcium, 10% vitamin A, 4% iron, 1g protein --- a bit higher in calories and sugar, not enough protein to balance out carbs, good fortified numbers though.
Carrageenan: None
Best Uses: I love drinking this on its own or adding to a not-so-sweet cold cereal. I also love in smoothies where a sweeter milk is needed.
Overall rating: 4 mugs (I love the sweet flavor, but the texture is on the thinner side which limits use.)
Links: brand website - Amazon
365 (Whole Foods) Organic Almond Milk - original - shelf stable carton
price: $1.99 / 32oz (whole foods market)
Texture: Creamy white, nice and thick for an almond milk.
Taste: Good! Nice and plain, nothing weird or harsh that stands out.
Nutrition: 60 calories, 50% vitamin E, 25% vitamin B12, 25% vitamin D, 10% calcium, 1g protein, 2.5g fat, 7g sugars --- wish this had more protein and calcium, but good calorie count and love the vitamin E number!
Carrageenan: None
Best Uses: Great all-purpose almond milk. Great for baking, lattes, smoothies and cereal. Not the best to drink on its own, but doable. Not the best for lattes, but good.
Overall rating: 4 mugs (Good all-purpose buy -- great price point too! I like the flavor of original better than unsweetened.)
Links: none found online
365 (Whole Foods) Organic Almond Milk - unsweetened - fridge section carton
price: need to confirm / 64oz (whole foods market)
Texture: Creamy white, nice and thick for an almond milk.
Taste: Average. Texture is great, but flavor a bit bland and "meh."
Nutrition: 40 calories, 3g fat, 0g sugars, 1g protein, 50% vitamin E, 25% vitamin D, 255 vitamin B12, 10% calcium --- lacking in protein but ok otherwise.
Carrageenan: None (I see locust bean gum, gellan gum...)
Best Uses: Good all-purpose almond milk, though the flavor is very bland for drinking on its own or even smoothies or lates. I prefer an original flavor in the 365 brand because the slight sweetness helps a lot.
Overall rating: 3.5 mugs (Good all-purpose buy, but I like the original flavors better. Fridge version is a nice big size.)
Links: brand website
Silk Original Soy Milk - fridge section
price: need to confirm / 64oz
Texture: Light and creamy white texture. Silky for sure!
Taste: Very good. This is a very clean and likable flavor. Silk does a great job making the flavors clean.
Nutrition: 110 calories, 4.5g fat, 8g protein, 6g sugar, 45% calcium, 50% B12, 30% vitamin D, 6% iron -- good profile all around. Sweetener is cane sugar.
Carrageenan: None (Gellan gum used..)
Best Uses: Silk soy is a great all purpose option. Great for lattes or cereal, baking or drinking on its own. The original is sweet-ish, but not too sweet.
Overall rating: 5 mugs (This is widely available, so I feel compelled to give it a 5 because it is a go-to for so many people. Including myself.)
Links: brand website - Amazon
Forager Cashew Milk - unsweetened plain
price: $3.99 / 48oz (whole foods market - on sale)
Texture: Thick, white and very creamy, but still light in a strange way.
Taste: Pleasant and drinkable for the flavor.
Nutrition: 80 calories, 5g fat, 2g protein, 2% calcium, 4% iron, but that's about it for nutrients listed. Simple ingredients, basically: cashews, cassava root, oats, cultured dextrose, vanilla, salt...
Carrageenan: None
Best Uses: If you want a really creamy, thick and neutral flavored milk for cold cereal or smoothies - this will do nicely. Not really great if you are looking for a nutrient-dense milk. I didn't like this milk for my latte, but it did well in a hot cocoa.
Overall rating: 4 mugs (I really love the simple healthy whole food ingredients, but this milk is lacking in nutrients quite a bit.)
Links: brand website
Soy Delicious Cashew Milk - unsweetened
price: $2.99 / 32oz (whole foods market)
Texture: Appears thick and creamy white. A bit watery upon tasting though. It is actually a bit too creamy and gum-y in texture for my tastes. I have tasted real cashew milk, and this is much thicker than the real thing. (As is the case with most nut-based milks though)
Taste: Ok. Has a very subtle cashew flavor. I bet the sweetened version is slightly better to drink on its own.
Nutrition: 40 calories, 4g fat, 1g protein, 0g sugars, 10% calcium, 30% vitamin D, 50% vitamin B12, 8% selenium, 6% zinc -- wish there was more protein and calcium, good healthy fats and selenium.
Carrageenan: None (I see guar gum, gellan gum, carob bean gum...)
Best Uses: Good all-purpose milk for those who are interested in adding variety to their plant milks! Worthy alternative to almond milk, though a bit 'silkier' with less earthiness. Good for baking, cereals, drinking alone. Not my fave for lattes, but doable for sure.
Overall rating: 2.5 mugs (Good almond milk alternative, but I still prefer almonds for plant milk over cashews. ... I LOVE cashew-based ice cream though! Overall, I don't like the odd, too-thick texture of this.)
Links: brand website - Amazon
So Delicious Almond Milk - unsweetened
price: $3.29 / 32oz (whole foods market)
Texture: Good texture and creaminess despite low calorie content. Slight wateriness in flavor, but that is to be expected with such low actual almond content.
Taste: Good! Even though this is a very low cal milk, the flavor is slightly nutty and the taste is appealing.
Nutrition: 25 calories, 2g fat, 0g sugar,
