The number of non-dairy milk choices can be overwhelming. With more options being added all the time, it can be difficult to decide which is the best for you. 

 Dairy-free milks are often made from a blend of nuts, seeds, or grains blended with water. Additional flavorings and sweeteners are added for flavor. Additives are used to thicken and/or stabilize for consistency/texture and keep the mixture from separating. Most non-dairy milks are fortified with nutrients such as calcium, vitamin D. Sometimes vitamin B12 or additional protein is added as well.  

Below is a brief summary of the most popular non-dairy milks. 

• Soy Milk: Nutritionally this is the most similar to cow’s milk. It is also rich in potassium, iron, and B vitamins and contains higher levels of protein than other non-dairy milks. 
• Almond Milk: Rich in Vitamin E, and low in protein and generally calories (if unsweetened). 
• Oat Milk: This milk tastes naturally creamy and sweet. Because this milk is from a grain it is also highest in complex carbohydrates and low in fat and protein. It is rich in potassium and vitamin A and contains some fiber which is unusual to find in any type of milk.  
• Coconut milk: This milk has a higher fat content which gives it a rich and creamy texture. It is very low in protein and carbohydrates. It naturally contains magnesium, iron, and potassium, but may be fortified with other nutrients. It also contains lauric acid, a medium-chain fatty acid that is easily absorbed by the body and used for energy.  

 Which one is best for you? Well, it depends. When deciding which non-dairy milk to choose, think about when or how you want to consume a non-dairy milk and what flavor and consistency you find the most appealing. It is also important to read the nutrition facts and the ingredients and choose an unsweetened variety.