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The Healthiest, Most Nutritious Alternatives to Milk

Hey Angels and Alphas,

I’ve you’ve been around the grocery store aisles; you’ll notice the milk aisle isn’t what it used to be. It has changed dramatically over the last 10 years. 

More and more plant-based diets are increasing in popularity, and more individuals are switching their choices up from regular cow’s milk to trying out new milk derived from other sources such as plants like almonds, coconut, peas, cashews, and oats (just to name a few). 

There seems to be a new kind of super healthy plant milk popping up around grocery stores every couple of months, vying for the honorary title of “best new alt milk.” Today, we are here to answer the question – how do these “alt” milks stack up nutrition-wise against traditional milk? Let’s take a closer look.


Almond milk may be one of the more well-known alt milks, but it has had some strong staying power when compared to some of the newer plant milks. This may be because of its simple, mild flavor that works in pretty much anything from a latte to a bowl of cereal. It could also be because of its nutrition profile.

Depending on the flavor and brand, some almond milk will differ slightly in nutrient contents. In general, almond milk will be relatively low in most nutrients, including protein, fat, carbohydrates, and this means calories, as well. This means it may not be a good source of vital vitamins and minerals. That being said, many almond milk brands are fortified with vitamin D, B12 and other vitamins.


Pea milk is one of the newer and less-known alt milks. It differentiates itself from some of the other choices partly because it’s a good source of plant-based protein. Clocking in at about 8 grams per cup, pea milk will be easily comparable to cow’s milk and soymilk in the protein department. This makes it a good choice for people who want to chase a specific number of macros. 

We all know protein helps promote satiety and satisfaction after meals, and this is another factor that makes pea milk a good option for things like smoothies and protein shakes. It has a mild flavor so it’s very versatile and it can even be used when you’re baking up something. Similar to almond milk, fortified versions of pea milk will be better choices because they contain vitamin D, calcium, B12 and potassium.


One of the newest alt milks, oat milk, is made of – you guessed it – oats. Since oats themselves are packed with nutrition, and this includes heart-healthy soluble fiber, a person would hope that at least some of those healthy nutrients transfers over to oat milk. And some do! One single cup of oat milk will contain about 1 gram of soluble fiber, as well as more protein compared to almond milk (around 3 grams per cup). 

Since it’s made from oats, a carbohydrate, oat milk contains more carbs compared to some of the other alt milks, clocking in at about 16 grams per cup. The nutrient density here helps make oat milk a very hearty, filling, satisfying choice. It’s amazing on the side of fruit or even around a piece of toast for a snack.


Alt milks are a great option to explore if you’re trying to include more plant-based foods in your diet. While they will differ in some ways nutritionally, there will never be one single milk that is “better” than the other. You can choose your alt milk for flavor, consistency, taste, nutritional content, and more. Just make sure to read the nutrition label so you can make sure the milk you’re buying is fortified with important vitamins such as vitamin D, calcium and B12.

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