Parent’s guide to non-dairy milks
In recent years, plant-based milk options have expanded beyond soy, almond, and coconut milks to include hemp, and even pea milk!
Plant-based milk is more popular than ever before. But which type is best for your children? We’ve compiled dietary facts and flavour descriptions to assist you in making your decision.
Why choose plant-based milks?
When transitioning babies from breast milk or formula, which usually occurs around the age of one, it is normal for parents to begin giving their children cow’s milk. However, dairy milk may not be suitable for your child.
Lactose (the sugar in dairy milk) is one of the most common allergens in the world. According to a 2017 study published by the National Library of Medicine, approximately 68% of people are lactose intolerant, so there’s a chance your child may be lactose intolerant too.
Even if your child tolerates dairy well, plant-based milks may be a healthier option for them. That’s because plant-based milks are free of cholesterol and hormones and are great options if your family follows a vegan, paleo, or kosher diet. Plus, many of them taste great and add interesting tastes to smoothies or other recipes.
The good news is that there are a few non-dairy kinds of milk that have been recommended for toddlers aged one and up who are weaning off breast milk and formula, as well as older children.
How plant-based milk compares to cow’s milk
Although plant-based milks are sometimes grouped together, they differ in flavour and nutrients. To help you understand the differences, here’s a list of regularly available plain unsweetened varieties (with 2 percent cow’s milk as a baseline), along with nutritional information per cup. Because the ingredients in different brands fluctuate, some of the nutritional information varies.
Good to know: Most non-dairy milks are not nutritionally equivalent to cow’s milk. Only a few kinds have the same amount of protein or calcium. Other varieties may contain extra sweeteners. Look for the word “unsweetened” on the package.
Cow’s milk (2%)
- 130 calories, 12-13 grams sugar (natural), and 8 grams protein
- Flavour: Sweet, milky, creamy
Soy milk
- 80 calories, 0-1 grams sugar (natural), 7 grams protein
- Flavor: Similar to cow’s milk, with a smoothness and slight bean taste.
Rice milk
- 10-120 calories, 10-13 grams sugar (natural, no added sugar), and a meagre gm protein
- Flavour: Naturally sweet. Excellent on its own or in crepes, porridge, and smoothies.
Almond milk
- 30-40 calories, 0 grams sugar, and 1-1.5 grams protein
- Flavour: Neutral, with a mild sweet nuttiness. Excellent in cereal, smoothies, soups, and baking, as well as on its own.
Cacao milk
- 24-36 calories, 0 grams sugar, and 0-1 grams protein
- Flavour: Neutral, with a mild smoky-nutty taste. Excellent in stews and cream sauces, as well as on its own.
Coconut milk
- 46-60 calories, 0 grams sugar, and 0-1 grams protein
- Flavour: Sweet, rich coconut taste. Try it in smoothies, soups, baked goods, coffee drinks, and even on its own.
Good to know: Coconut milk can be found in cartons alongside other non-dairy milks. Canned coconut milk, which contains more fat and calories, is ideal for dairy-free ice- cream, whipped cream, and curries.
Pea milk
- 110 calories, 0 grams sugar, and 12 grams protein
- Flavour: Neutral flavour with a creamy texture. Try it anywhere you’d use cow’s milk.
Hemp milk
- 70-79 calories, 0 grams sugar, and 2-3 grams protein
- Flavour: Nutty, slightly bitter, grassy flavour. Try it in spicy foods and baked goods like brownies.
Good to know: Aside from the basics, many plant-based milks (such as almond) are available in varieties enriched with extra protein or decreased in fat (in the case of soy).
