Are Alternative Milks Good for You? Best Milk for Coffee

If you’ve ever wondered if alternative milks are actually good for you, you’re not alone. With so many plant-based options on the market, it can be tricky to know which ones are healthiest, which taste best, and which pair well with coffee.

In this guide, we’ll explore the most common plant-based milks, their nutritional benefits, and how they perform in coffee. Whether you’re a latte lover, a cold brew fan, or just looking for a low-calorie splash in your morning cup, you’ll learn which alternatives might work best for you.

What is Alternative Milk? 

Alternative milk is any non-dairy or lactose-free drink that is used as a substitute for cow's milk. Made from seeds, nuts or legumes like soy, almond, oat or coconut, these dairy-free products are ideal for vegans, or those with intolerances or allergies. 

What is the Healthiest Milk Alternative to Have?

Choosing the right plant-based milk can make a difference for nutrition and the taste of your coffee. 

Soy Milk 

The healthiest milk alternative to have in your diet is soy milk. Soy milk is a legume made by soaking and blending soybeans with water, and is naturally creamy and subtly nutty. It’s low in sugar, high in protein, and packed with nutrients. 

Dietitian and nutritionist Celine Thompson said, “Fortified soy milk is one of the best plant-based alternatives because soy is a complete protein.”

A cup (240ml) of unsweetened soy milk has roughly:

• Calories: 91 kcal
  
• Protein: 8.5 g
  
• Sugar: 1.3 g
  
• Total fat: 5 g
  
• Calcium: 242 mg
  
• Potassium: 379 mg
  
  

Soy milk is naturally free from lactose and cholesterol, and many brands enhance it with calcium and vitamins to match or even surpass cow’s milk. Its high protein content makes it a standout choice for anyone looking to add plant-based protein to their diet.

Hemp Milk

Made by blending hulled hemp seeds with water, this milk alternative has a smooth, slightly nutty flavour. It’s naturally low in sugar and has a light, creamy texture, making it a subtle choice for coffee or smoothies.

One cup (240ml) of unsweetened hemp milk has around:

• Calories: 60 kcal
  
• Protein: 3 g
  
• Sugar: 0 g
  
• Total fat: 4.5 g
  
• Calcium: 283 mg
  
• Potassium: 101 mg
  
  

It’s easy to digest as it contains no lactose or cholesterol, and you can find versions that have added calcium and vitamin D to match cow’s milk. Its mild taste pairs well with coffee without overpowering it, though it doesn’t froth quite as much as oat or soy milk. 

This milk is great for its simplicity, gentle nutty flavour, and nutritional benefits. It works well in lattes, iced coffee, or just as a splash in your morning cup. 

Almond Milk

Almond milk is another light and nutty milk alternative that is made by blending almonds with water and straining out the solids. It’s naturally low in calories, making it ideal for anyone keeping an eye on their diet. 

It’s also high in magnesium, which helps relax muscles and nerves to support sleep. If you’re sensitive to caffeine, choosing decaf can help you unwind without keeping you awake, as explained in our blog, does decaf coffee keep you awake?

With its smooth, delicate texture, it pairs well with a variety of coffee roasts. If you’re using lighter roasts, our guide to brewing light roast coffee shows how to get the best flavour from your beans.

Per 100 g of unsweetened almond milk, it contains roughly:`

• Calories: 15 kcal
  
• Protein: 0.55 g
  
• Sugar: 0 g
  
• Total fat: 1.22 g
  
• Calcium: 173 mg
  
• Potassium: 31 mg
  
  

Almond milk is naturally lactose-free and low in saturated fat. Some brands also offer additional calcium and vitamin D, making it a light but nutritious choice for anyone avoiding dairy.

This milk alternative is ideal for those who are looking for a low-calorie, mildly nutty alternative that works well in everyday beverages and even baking.

Coconut Milk 

For a light tropical flavour, coconut milk provides a sweet taste to beverages and food. Extracted from the white flesh of coconuts and blended with water, this milk alternative adds a naturally creamy texture. 

Per 100 g of unsweetened coconut milk, it contains roughly:

• Calories: 31 kcal
  
• Protein: 0.21 g
  
• Sugar: 2.5 g
  
• Total fat: 2.08 g
  
• Calcium: 188 mg
  
• Potassium: 19 mg
  
  

Coconut milk is lactose-free and contains no cholesterol. While it’s lower in protein than soy or oat milk, its rich texture adds body to lattes, cappuccinos, and other coffee drinks without overpowering the flavour. Richer milks like coconut pair well with bold flavours. If you love strong coffee, our guide on how you can brew dark roast coffee.

This dairy-free option has a subtle, nutty-sweet twist that works well in both hot and cold beverages, as well as cooking and baking.

Oat Milk 

Oat milk is made by soaking and blending oats with water, then straining the mixture to create a smooth, creamy milk alternative. 

Its naturally sweet flavour and ability to froth easily make it one of the best milk alternatives for coffee, ideal for lattes, cappuccinos, and other frothy coffee drinks. It also pairs well with AeroPress coffee; follow our AeroPress brewing guide for the best results. 

One cup (240ml) of unsweetened oat milk contains around:

• Calories: 115 kcal
• Protein: 1.9 g
• Sugar: 5.6 g
• Total fat: 6.6 g
• Calcium: 355 mg
• Potassium: 355 mg

Oat milk has a little more fibre than most plant-based milks, though much of the beneficial oat compounds are reduced during processing. Many brands fortify it with calcium and vitamin D, so it can provide similar nutrients to cow’s milk.

It’s a great option whether you want a dairy-free latte, a smooth cold brew, or just a splash in your morning coffee. 

Flax Milk

Produced by soaking and blending flax seeds with water, this milk alternative has a light, delicate body and a gentle, nutty flavour. It’s subtle enough to complement coffee, smoothies, or breakfast bowls without masking other tastes.

Per 1 cup (240 g) of unsweetened flax milk, it provides approximately:

• Calories: 10 kcal
• Protein: 0 g
• Sugar: 0 g
• Total fat: 1.04 g
• Calcium: 112 mg
• Potassium: 0 mg
• Phosphorus: 54 mg
• Sodium: 35 mg

Naturally free from lactose and cholesterol, flax milk is very low in saturated fat. Many commercial versions are fortified with calcium and vitamin D, making it a light yet nourishing choice for anyone avoiding dairy.

People often pick flax milk when they want a smooth, low-calorie plant milk that blends seamlessly into coffee drinks like lattes and cappuccinos, or into recipes where a mild, neutral liquid is preferred. Its subtle nutty undertone adds a hint of flavour without being overpowering.

Milk Alternatives to Watch For 

Among plant-based milks, rice milk often stands out as one to keep an eye on. Its ingredients include blended rice and water, which gives it a thin texture. 

But unsweetened rice milk still has minimal protein and a high sugar content compared to other milk substitutes. 

Per 100 g, unsweetened rice milk contains around 47 kcal, just 0.3 g of protein, and roughly 5 g of naturally occurring sugars. While it’s low in fat, the minimal protein and relatively high sugar content mean it doesn’t provide as much nourishment as other plant-based options. 

Minerals such as potassium and magnesium are also lower compared with alternatives like soy, oat, or hemp milk.

Rice milk can still be handy for coffee drinks or recipes where a neutral, gentle flavour is preferred. However, for those looking for a more nutrient-rich milk alternative, it’s best approached in moderation.

It’s also important to note that sweetened versions, regardless of the base, can add significantly more sugar, sometimes doubling or tripling the total per 100 g. For this reason, these should be used sparingly. 

For example, the added sugar in sweetened oat milk can raise blood sugar, causing spikes throughout the day. 

What Are the Downsides of Alternative Milk?

While plant-based milks offer a range of benefits, such as lactose-free, lower in calories, or environmentally friendly, they aren’t nutritionally identical to whole cow’s milk. Comparing them side by side can help you see where they fall short and make informed choices.

So, Are Alternative Milks Good For You?

Yes, alternative milks can be good for you, but the health benefits depend on which one you choose and how it’s made. Unsweetened, fortified plant milks like soy, oat, almond and hemp can be nutritious and low in saturated fat.

However, not all alternative milks are equal. Some are low in protein, some contain added sugars, and others rely on fortification to match the calcium and vitamin D found in cow’s milk. The healthiest options are usually unsweetened, fortified versions with minimal ingredients.

Best Milk Alternative that Tastes Like Milk 

Oat milk’s balanced flavour and creamy body make it the go-to for those seeking a familiar milk experience. It works well in recipes, froths nicely for coffee, and blends smoothly into drinks, making it an easy swap for cow’s milk.

For some people, milk choice also affects how coffee feels on the stomach. If you’re sensitive, you might find our guide on is coffee acidic? 

Choosing the right milk doesn’t have to be complicated. Whether you prioritise taste, nutrition, or how it froths in your coffee, there’s a plant-based option to suit your needs. 

Experimenting with different types can help you discover your favourite, and small swaps like decaf coffee or almond milk can even make a difference to your sleep and overall wellbeing.

Discover your favourite coffee and milk pairing at Crosby Coffee today.