Soy milk, a top dairy alternative, is made from soybeans and water, closely resembling cow's milk in taste and texture. It offers protein, calcium, iron, and vitamin B12.
Almond milk also provides some calcium, magnesium, and potassium. Almond milk can be used in the same ways as soy milk, or as a base for homemade almond yogurt or cheese.
Coconut milk also provides some iron, manganese, copper, and selenium. Coconut milk can be used in curries, soups, desserts, or as a whipped cream substitute.
Oat milk, made from oats and water, offers a mildly sweet taste and smooth texture. High in fiber, it promotes satiety and reduces cholesterol.
Cashew milk, from cashews and water, offers a creamy, nutty flavor with a silky texture. It's low in calories and fat but rich in protein and healthy fats.
Hemp milk, rich in protein and omega-3 fatty acids for brain and heart health, also provides iron, zinc, magnesium, and vitamin B12. It's versatile for cereals, baking, or protein shakes.
Rice milk is a dairy alternative that is made from rice and water. It has a sweet and mild flavor and a watery texture. Rice milk is low in fat and protein, but high in carbohydrates.