In recent years many consumers have made the switch away from cow’s milk in favour of a non-dairy alternative: notably due to the influence of health exposé documentaries such as Cowspiracy, a rising vegan population particularly in the month of January – or ‘Veganuary’- and a large number of people discovering in their 20s an intolerance to either the sugar or protein in cow’s milk. The National Institute for Health claims that as many as 65% of the global population develop lactose intolerance after infancy [NIH, 2021]. Originally, soya milk was the most popular option and held the leading market position due to a lack of alternatives, but the last few years have seen a staunch battle for the crown; the people’s champion, oat milk, has been particularly prevalent in media and is the most common substitute offered in coffee shops too. Almond milk was the first soy-alternative to make waves on the scene, prompting a rally of other nut milks to break through onto the market.
However, many critics are asking is this really the right choice for our health or is it simply another trend in the food sphere, like people avoiding gluten unnecessarily [VOX, 2015]? Lockdown and the current health climate has forced a lot of people to re-evaluate their health, notably their diet. This, paired with many discovering an intolerance, means we are less likely to reach for cow’s milk in the shop and particularly swap it out in a coffee shop for an alternative. So, with more and more people are reaching for a dairy alternative, but which one is the best choice? Over a series of categories, we will pit alternatives against each other to evaluate their strengths and weaknesses and crown our champion.
First up, the categories: we’ll be evaluating each alternative over the same rubric and giving each a score out of 10 to calculate an overall score. The categories include taste, texture, price, accessibility, utility (as in how many applications it has from hot drinks to cooking). We will also be including nutrition stats for consumers to put things into perspective, but we will not be scoring this out of 10 as everyone has different needs. One particular criterion we won’t be evaluating is sustainability; this area is a hot topic amongst the alternative milk community and each one has its own flaws that are difficult to announce conclusively, so we invite consumers to make their own judgement on this. It should also be noted that, unless making the swap for intolerance or other health purposes, there is nothing wrong with including cow’s milk in a balanced, healthy diet. We provide this information so consumers can make an informed choice in line with their own dietary requirements and nutritional needs, this is not meant to be taken as health guidance or instruction. For those looking to explore a new alternative, however, stay tuned!
First and foremost, for comparison purposes we will evaluate the original: cow’s milk.
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Taste |
8/10: the original flavour that everyone compares alternatives to; creamy, but sometimes too overwhelming for palates who aren’t used to it; not particularly sweet, rather neutral |
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Texture |
9/10: the thickest of the alternatives with a smooth and creamy texture well suited to cereal and baking purposes |
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Price |
10/10: since it is the basic option, many supermarkets price their own-brand versions very cheaply and it is available in a range of sizes to suit every budget |
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Accessibility |
9/10: as previously mentioned, there are a wide range of own-brand options available, as well as several different fat options from whole/full-fat milk to skimmed. Available in all sorts of grocery shops, from supermarkets to corner stores. Long-life versions are available in major retailers as well as organic and non-organic options. Cow’s milk only loses a point here due to the proportion of children and adults who are intolerant to its proteins or sugar |
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Utility |
10/10: cow’s milk has a wide range of application purposes from use in hot drinks to cereal to baking and cooking. |
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Nutrition |
Per 100ml of full-fat milk, 66 kcal, 3.7g fat (of which 2.4g saturates), 4.7g sugars, 0.1g salt, 3.5g protein |
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Overall |
45/50: it's a classic for a reason! If you can tolerate it, there is nothing wrong with cow's milk. |
Up first of the alternatives we have the first wide-spread replacement: soya milk.
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Taste |
6/10: soy has a distinctive taste, rather nutty, that lingers after consumption which may be jarring to people trying it for the first time; for those who already include soy in their diets in the form of vegan substitutes they may already be accustomed to or even enjoy the taste, but for new consumers it is something to note; sweeter than cow’s milk and comes in both sweetened and unsweetened varieties |
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Texture |
6/10: soy milk is one of the thinner options in terms of texture, and the nutty base means this alternative is distinctly less creamy than cow’s milk |
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Price |
8/10: as soy was one of the first alternatives available, many supermarkets now offer their own-brand versions however it has since been replaced in popularity by the likes of oat milk as such consumers may have to reach for branded options like Alpro |
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Accessibility |
8/10: as above, a drop in popularity means own-brand alternatives may be harder to source; Alpro is the biggest brand offering soy alternatives and is widely available in most major retailers and even some smaller stores such as Spar. Long-life versions are also available in major retailers as well as organic and non-organic options |
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Utility |
7/10: soy milk is a relatively versatile alternative, although its thinner texture means it may not always be the best replacement in cereals or certain sauces or for baking; the taste is also a factor to consider as it may alter the final outcome. A good alternative for hot drinks |
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Nutrition |
Per 100ml of Alpro original soya drink, 39 kcal, 1.8g fat (of which 0.3g saturates), 2.5g sugars, 0.08g salt, 3.0g protein |
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Overall |
35/50: choose soy milk if you’re already familiar with the taste and will be using it primarily in hot drinks or you’re looking for a low-calorie, high-protein option |
Secondly, we have the current people’s champion: oat milk.
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Taste |
9/10: oat milk is the creamy alternative soya milk drinkers were looking for with a very mild aftertaste that is hardly noticeable; it comes in both sweetened and unsweetened options for all palates though tends to run on the sweeter side |
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Texture |
8/10: the texture of oat milk is thicker than soya milk but still runs slightly thinner to cow’s milk; it is creamy and substantial enough to be used in most baking and cooking applications |
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Price |
7/10: many major retailers now offer own-brand alternatives including Lidl and Aldi, although branded options remain on the pricey side |
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Accessibility |
10/10: oat milk is the most accessible alternative on the list because it can be easily made at home if you are not able to find suitable alternatives in shops. It’s just rolled oats and water, both of which most consumers have readily available in their cupboards and recipes can be found easily online: try this one! As mentioned previously, in-store options are becoming more and more available and stocked in smaller stores as well as supermarkets |
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Utility |
9/10: since it has a thicker texture closer to that of cow’s milk, oat milk is a great choice for most uses including baking and cooking. Its creamy taste means it’s a great choice for hot drinks and it froths up well for use in coffee. |
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Nutrition |
Per 100ml of Alpro oat drink alternative, 43 kcal, 1.5g fat (of which 0.1g saturates), 3.2g sugars, 0.09g salt, 0.3g protein |
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Overall |
43/50: oat milk is a great choice for beginners looking to make the switch and will be a great replacement in virtually all situations; it’s a lower fat option with the same creamy taste and great in coffee particularly |
Another prevalent alternative that rose to fame thanks to brands such as Blue Diamond and Silk: almond milk.
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Taste |
6/10: almond milk boasts a strong marzipan flavour the closer it gets to its expiry which can be very off-putting to consumers and is not suitable for all purposes. It comes in sweetened and unsweetened varieties but lacks the creamy taste found in cow’s milk |
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Texture |
4/10: the texture of almond milk is closer to water than it is cow’s milk, meaning it fails to hold its own in certain situations and leaves something to be desired. |
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Price |
7/10: many major retailers now offer own-brand alternatives including Lidl and Aldi, although branded options remain on the pricey side |
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Accessibility |
8/10: almond milk is widely available through major retailers and also some smaller stores and the own-brand varieties are a bonus. However, for anyone suffering from a nut allergy this is not a suitable alternative. |
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Utility |
7/10: its thin texture means that almond milk is best suited to use in hot drinks as opposed to baking or cooking purposes and is particularly ill-suited to cereal or anything relying on a creamy texture |
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Nutrition |
Per 100ml of Alpro oat drink alternative, 22 kcal, 1.1g fat (of which 0.1g saturates), 2.4g sugars, 0.14g salt, 0.4g protein |
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Overall |
32/50: if you’re a big fan of almonds, this may be a good alternative for you, particularly if you’re only going to be using it in hot drinks, but the texture is not comparable to cow’s milk. It’s also the second lowest calorie option on the list with a similar fat and sugar content, so could be well-suited to those looking to lose weight |
FFinally, we have a new contender on the market that seems to be rising in popularity but may be a controversial choice: coconut milk.
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Taste |
7/10: coconut milk is, as you may expect, creamy and sweet, well suited to those who enjoy more exotic flavours. However, the flavour is strong and may be off-putting to certain consumers and will taint products made with it. Some brands offer unsweetened varieties but the majority are sweetened. |
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Texture |
8/10: similar to oat milk, coconut milk is a thick and creamy alternative to cow’s milk and is well suited to most applications. |
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Price |
5/10: as an alternative rising in popularity currently, there are not many own-brand alternatives available on the market and branded versions tend to be slightly pricey. |
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Accessibility |
6/10: as mentioned, there is a lack of own-brand varieties available on the market, so it remains out of reach of those with a lower budget. Long-life alternatives are slowly appearing on the market but most varieties are fresh. |
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Utility |
8/10: like oat milk, its texture is the greatest benefit to coconut milk’s applications, leaving it a great alternative in baking, cooking and hot drinks. However, the taste does affect the outcome of dishes so is something to consider in this regard. |
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Nutrition |
Per 100ml of Alpro coconut fresh drink, 20 kcal, 0.9g fat (of which 0.9g saturates), 1.9g sugars, 0.13g salt, 0.1g protein |
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Overall |
34/50: coconut milk is a rich, sweet alternative to cow’s milk suited to those with a sweet-tooth and an exotic palate; it is the lowest fat, lowest calorie, lowest sugar content option in this list while still providing a rich taste, for those who can afford to splurge on fresh, branded varieties. |
Alright, let me just add up the points here.... Drumroll please...
Aaaaand the winner is... oat milk! This all-rounder champion is the best choice for beginners and long-suffering lactose intolerants alike. Will you be trying it out as we continue to remain locked-down? Do you agree with our ranking? Let us know in the comments below and don't forget to follow us on social media to keep up to date with our latest info!