More and more people are choosing a dairy free diet and, in response, the range of non-dairy milks is growing. But there’s more to non dairy milk than just the taste. Many non-dairy milks are low in saturated fat, cholesterol-free, packed with vitamins and calcium. Some are even lower in kilojoules than similar dairy milks.
It’s important to consider the nutritional value of each product in the context of your overall diet.
Why go dairy free?
There are many reasons people choose to go dairy free.
Lactose intolerance
Some people cannot digest lactose, a type of sugar found in dairy milk, because they don’t have enough lactase, which is a digestive enzyme, in their gut. Poorly digested lactose can cause bloating, gas, tummy pain and diarrhoea. In this case, it’s best to limit foods containing lactose, including cow’s milk, soft cheeses, and some yoghurts.
Milk allergy
Some people experience an immune reaction to the proteins in dairy milk. Like lactose intolerance, they can also have stomach pain or diarrhoea, but may even experience a skin rash, breathing difficulties, vomiting or hives. A milk allergy can be far more severe than lactose intolerance, and it can even be life-threatening. Therefore it is best to avoid all milk-based foods. If you believe you have a milk allergy, it’s essential to consult your doctor.
Ethical and environmental
Many people choose to avoid dairy products because of ethical and/or environmental considerations around the way they are produced.
What non-dairy milks are available?
Many of the wide variety of non-dairy milks available are great with cereal, in smoothies, meals, hot drinks, creamy sauces, custards and desserts.
Soy milk
– contains more protein than most non-dairy milks. Most soy milk brands are also fortified with similar levels of calcium to dairy milk. Some, including Sanitarium’s, also contain vitamins D, B2 and B12, potassium and phosphorus.
Learn more about soy milk here
Almond milk
– lower in kilojoules than dairy milk, and also low in saturated fat. It has lower amounts of protein than soy and not all brands contain similar levels of calcium to dairy milk. Varieties with no added sugar are also available.
Learn about non-dairy milks and their suitability for children here.
Oat milk
– low in saturated fat but it also has lower protein. Not all oat milks are calcium-fortified and oat milk is not suitable for those with celiac disease because it contains gluten.
Learn more about oat milk here
Coconut milk
– has higher amounts of saturated fat (from the coconut) and compared to many other non-dairy milks, is lower in calcium and protein. Varieties with no added sugar are also available.
Rice milk
– most brands are fortified with calcium. Rice milk is low in saturated fat, but also low in protein. It also tends to have a high level of natural sugar, almost double that of soy milk.
Cashew milk
– low in saturated fat and lower in kilojoules than dairy milk. Cashew milk is also low in protein and not all cashew milks are calcium-fortified.
Lactose-free dairy milk
– cow’s milk with the lactose removed through processing. It still contains all the nutrients of cow’s milk, including calcium and protein – but is unsuitable for those with a milk allergy.
What to look for on the pack?
Calcium
When you reduce your intake of dairy milk, you could risk running low on calcium, the major “building block” for your bones. So as a guide, choose non-dairy milks that are fortified with about 300mg of calcium for every cup (250ml) – this will help you meet more than 30% of your daily recommended dietary intake in each serve.
|
Milk alternative |
Quantity |
Calcium content |
|
Dairy milk, low fat* |
1 cup (250ml) |
273mg |
|
Soy milk, regular, calcium-fortified (Sanitarium So Good™ Regular) |
1 cup (250ml) |
400mg |
|
Soy milk, low fat, calcium-fortified (Sanitarium So Good™ Lite) |
1 cup (250ml) |
300mg |
|
Almond milk, calcium-fortified (Sanitarium So Good™ Almond Milk Original) |
1 cup (250ml) |
300mg |
| Oat milk, calcium fortified (Sanitarium So Good™ Oat Milk No Added Sugar) | 1 cup (250ml) | 300mg |
| Cashew milk, calcium fortified (Sanitarium So Good™ Cashew Milk Unsweetened) | 1 cup (250ml) | 300mg |
*Source: NUTTAB 2010, Food Standards Australia and New Zealand.
Studies show the calcium absorption from cow’s milk is comparable to that of calcium fortified soy milk. Don’t forget to also fill your diet with other calcium sources, including calcium-fortified breakfast cereals, tofu, soy beans, almonds, figs and leafy green vegetables.
Protein
Dairy milk and other dairy products can be an important source of protein. Where possible, choose non-dairy milks with higher protein levels.
So Good™ soy milks contain similar levels of protein compared to dairy milk, as seen in the table below. In addition, the quality of the soybean protein is similar to that of animal protein. Almond, oat, and cashew milks typically have lower protein levels than dairy and soy milks.
|
Milk alternative |
Quantity |
Protein content (g) |
|
Dairy milk, low fat* |
1 cup (250ml) |
9.5g |
|
Soy milk, regular (Sanitarium So Good™ Regular) |
1 cup (250ml) |
8g |
|
Soy milk, low fat (Sanitarium So Good™ Lite) |
1 cup (250ml) |
8.5g |
|
Almond milk (Sanitarium So Good™ Almond Milk Original) |
1 cup (250ml) |
1.4g |
|
Coconut milk (Sanitarium So Good™ Coconut Milk Unsweetened) |
1 cup (250ml) |
0.5g |
| Oat milk, calcium fortified (Sanitarium So Good™ Oat Milk No Added Sugar) | 1 cup (250ml) | 2.1g |
| Cashew milk, calcium fortified (Sanitarium So Good™ Cashew Milk Unsweetened) | 1 cup (250ml) | 1.1g |
*Source: NUTTAB 2010, Food Standards Australia and New Zealand.
However, there are a wide variety of plant foods that are a source of protein, to help ensure protein needs are met over the day. Additional sources include peanut butter, legumes and examples include:
- 1 Tbsp Sanitarium crunchy peanut butter provides 6g protein
- 130g small can of baked beans provides ~6g protein*
- 2 Weet-Bix™ (without milk) provides 3.7g protein
- 1 egg (~50g) provides ~6g protein*
- 1 small handful of mixed nuts (~30g) provides ~4g protein*
Vitamin B12
Vegetarians and vegans can be at risk of vitamin B12 deficiency. The daily recommended dietary intake for vitamin B12 is 2.4 micrograms (the symbol on packs is µg) per day. Vitamin B12 is essential for nerve function and cell formation and helps your body produce energy. The B12 from fortified dairy free milks is well absorbed, so drinking or cooking with them is an easy way to make sure you’re getting enough. If you feel your B12 intake may still be too low, a daily supplement may be a good option. Speak to your doctor or dietitian if you’re unsure.
|
Milk alternative |
Quantity |
B12 content, micrograms (µg) |
|
Dairy milk, low fat* |
1 cup (250ml) |
1.5µg |
|
Soy milk, regular (Sanitarium So Good™ Regular) |
1 cup (250ml) |
1µg |
|
Soy milk, low fat, (Sanitarium So Good™ Lite) |
1 cup (250ml) |
1µg |
|
Almond milk (Sanitarium So Good™ Almond Milk Original) |
1 cup (250ml) |
1µg |
|
Coconut milk (Sanitarium So Good™ Coconut Milk Unsweetened) |
1 cup (250ml) |
0µg |
| Oat milk, calcium fortified (Sanitarium So Good™ Oat Milk No Added Sugar) | 1 cup (250ml) | 1µg |
| Cashew milk, calcium fortified (Sanitarium So Good™ Cashew Milk Unsweetened) | 1 cup (250ml) | 1µg |
*Source: NUTTAB 2010, Food Standards Australia and New Zealand.
Vitamin B2
So Good™ soy, cashew and almond milks are fortified with vitamins B2 and B12 – with one serve (250mL) providing 25% and 50% of the RDI respectively. Vitamin B2 helps reduce fatigue, supports vision and nerve function and helps to maintain skin and unlock energy from foods we consume.
|
Milk alternative |
Quantity |
B2 content, milligrams (mg) |
|
Dairy milk, low fat* |
1 cup (250ml) |
0.55mg |
|
Soy milk, regular (Sanitarium So Good™ Regular) |
1 cup (250ml) |
0.43mg |
|
Soy milk, low fat, (Sanitarium So Good™ Lite) |
1 cup (250ml) |
0.43mg |
|
Almond milk (Sanitarium So Good™ Almond Milk Original) |
1 cup (250ml) |
0.43mg |
| Oat milk, calcium fortified (Sanitarium So Good™ Oat Milk No Added Sugar) | 1 cup (250ml) | 0mg |
| Cashew milk, calcium fortified (Sanitarium So Good™ Cashew Milk Unsweetened) | 1 cup (250ml) | 0.43mg |
*Source: NUTTAB 2010, Food Standards Australia and New Zealand.
Fat and saturated fat
If you’re worried about your energy intake or cholesterol, choose non-dairy milk alternatives that are lower in kilojoules and saturated fat, but still high in protein and calcium. As a guide, low-fat milks have about 1.5g of fat or less per 100ml. Keep in mind that low-fat varieties are unsuitable for children under 2.
|
Milk alternative |
Energy (kJ) per 100ml |
Total fat per 100ml |
Total saturated fat (g) per 100ml |
|
Dairy milk, low fat* |
212kJ |
1.2g |
0.8g |
|
Soy milk, regular (Sanitarium So Good™ Regular) |
273kJ |
3.5g |
0.4g |
|
Soy milk, low fat (Sanitarium So Good™ Lite) |
189kJ |
1.3g |
0.2g |
|
Almond milk (Sanitarium So Good™ Almond Milk Original) |
123kJ |
1.4g |
0.1g |
|
Coconut milk (Sanitarium So Good™ Coconut Milk Unsweetened) |
142kJ |
3.4g |
2.2g |
| Oat milk, calcium fortified (Sanitarium So Good™ Oat Milk No Added Sugar) | 181kJ | 1.5g | 0.2g |
| Cashew milk, calcium fortified (Sanitarium So Good™ Cashew Milk Unsweetened) | 73kJ | 1.4g | 0.3g |
*Source: NUTTAB 2010, Food Standards Australia and New Zealand.
Phosphorus
So Good™ regular soy milk and oat milk contains 100mg/100mL of phosphorus, nearly identical to that of regular fat dairy milk (9). So Good™ almond milks and cashew milk contain less phosphorus. Phosphorus is required for normal teeth and bones and normal energy metabolism.
|
Milk alternative |
Quantity |
Phosphorus content, milligrams (mg) |
|
Dairy milk, low fat* |
1 cup (250ml) |
245mg |
|
Soy milk, regular (Sanitarium So Good™ Regular) |
1 cup (250ml) |
250mg |
|
Soy milk, low fat, (Sanitarium So Good™ Lite) |
1 cup (250ml) |
250mg |
|
Almond milk (Sanitarium So Good™ Almond Milk Original) |
1 cup (250ml) |
186mg |
|
Coconut milk (Sanitarium So Good™ Coconut Milk Unsweetened) |
1 cup (250ml) |
123mg |
| Oat milk, calcium fortified (Sanitarium So Good™ Oat Milk No Added Sugar) | 1 cup (250ml) | 250mg |
| Cashew milk, calcium fortified (Sanitarium So Good™ Cashew Milk Unsweetened) | 1 cup (250ml) | 140mg |
*Source: NUTTAB 2010, Food Standards Australia and New Zealand.
Vitamin A
So Good™ soy milk and oat milk contain a source of vitamin A, similar to regular fat dairy milk. Vitamin A is necessary for normal vision, iron metabolism and skin structure and function.
Vitamin E
Almond milk is a naturally occurring source of vitamin E, with So Good™ Almond Milk containing 15% of the recommended daily intake per serve. Vitamin E acts as an antioxidant in the body by protecting polyunsaturated fatty acids (PUFA) from oxidation.
Sugar
There’s a range of non-dairy milks with different amounts of sugar. Sugar is usually added to make the taste profile similar to dairy, but there are many unsweetened varieties also available.
So Good™ Almond Milk Unsweetened, Oat Milk No Added Sugar, and Almond and Coconut Milk Unsweetened all contain no added sugar. As well, all of the So Good™ soy milk and oat milk range is low in sugar – for those looking to reduce sugar in their diet.
The World Health Organisation (WHO) has released guidelines on limiting the amount of added sugars to 10% of an average adult’s total energy intake, equating to approximately 12 teaspoons of added sugar a day. To give an understanding, 1 serve of So Good Almond Milk original provides 8.3g/serve of added sugar, which is approximately 2 teaspoons.
Energy – For people concerned about their energy intake, So Good™ Unsweetened Almond milk and Unsweetened Almond and Coconut milks contain 60% less calories than lite milk and Original varieties contain 1/3 less calories than lite dairy milk.
Try different products
The best non-dairy milk for you will depend on your overall diet and the amount of calcium, protein, B12 and fat you’re getting from other foods.
You could consider a variety of non-dairy milks for different purposes – such as soy milk on your cereal for extra protein and calcium; almond milk for smoothies; and oat milk or cashew milk for baking or tasty desserts. This can keep your meals interesting, tasty, nutritious and fun!