19 Types Of Plant Milk, Explained

Over the last decade, dairy milk alternatives have been steadily gaining in popularity and are expected to become even more ubiquitous in the next five years. Why? Not only is plant milk suitable for people with various dietary restrictions and made without dairy or other animal products, but they offer a host of nutritional benefits and a lower carbon footprint.

Move over soy, oats, and almonds: from hemp to pea, rice to coconut, and flax to potato, there is an abundance of plant milk to choose from, each unique in its own way. Whether you're suffering from allergies, looking for a sustainable alternative to cow's milk, or just craving something new, a plant milk option is right for you. And trust us when we say that anything dairy can do, they can do too (and better). If you've come to learn more about various types of plant milk, their associated health benefits, and their culinary uses, then you've come to the right place. 

According to some ancient histories, Medieval Europeans couldn't get enough of almond milk's sweet and nutty flavor — some even claim it as one of the most important ingredients of the time. Today, it takes up over 60% of the U.S. plant-based milk market, per Food Dive, making it one of the most enduring nondairy beverages on par with soy milk. What is the secret of its lasting allure?

For starters, almond milk has low fat and calorie content. Additionally, it's a good source of vitamin E and calcium (via Healthline). Its delicate flavor makes it a pleasant addition to drinks, cereals, and baked goods. Finally, while there are many brands of almond milk to choose from, it's also easy to make your own by soaking, blending, and straining the almonds. Unfortunately, it's one of the least sustainable kinds of milk, requiring 130 pints of water to produce a single glass and negatively affecting bee populations (via The Beet). If you're looking for a more eco-friendly alternative, go with one of the other options.

Coconut milk is a tropical-tasting shelf-stable dairy alternative that comes in two forms: can and carton. The beverage sold in cartons is best used for drinks or over cereal, but as a canned counterpart, coconut milk is commonly used in cooking, especially in Southeast Asian and African cuisines. The creamy texture of canned coconut milk makes suits it for added dimension to soups, sauces, or vegetable curry recipes. It also works well in baking and dessert making.

Whenever you need coconut cream, you can extract it from a can of milk: store it upturned in the fridge overnight, and then scoop the thick white part out. Similarly, you could turn a can of coconut cream into milk by thinning it with water. You can also make it at home by processing coconut flakes with water. Remember that this milk's flavor is more present than others, so if you're not a fan of coconut, go with another option.

A new kid in the non-dairy game, hemp milk is a relatively obscure beverage that's not a preferred milk alternative. Yet. While it might not have the most significant market share, milk from hemp seeds has the potential to become the next sensation in the world of dairy alternatives. What makes it stand out?

From an environmental perspective, hemp is superior to other "milk" crops regarding water input and pesticide use, making it a more sustainable, low-carbon option, per reporting from The Guardian. Nutritionally, it also offers benefits that other popular plant milks don't. According to WebMD, hemp milk is rich in omega-3 and omega-6 fatty acids and contains all essential amino acids. Hemp milk's only red flag is being derived from a Cannabis sativa plant, which raises concerns about its psychoactive effects. But, the tetrahydrocannabinol content of hemp milk has been proven to be far too low, meaning it's not only a harmless but a highly promising dairy alternative.

Pea milk has become quite popular in recent years, and for a good reason. First, it's one of the most high-protein, dairy-free drinks. At 8 grams per cup, pea milk makers Ripple compare it to cow's milk. The beneficial properties of this dairy alternative are derived from yellow peas, which are legumes packed with proteins and nutrients like calcium, iron, and potassium (via the USDA). Finally, it is one of the more sustainable dairy-free milk options because it requires fewer water resources to grow and produces 86% fewer greenhouse gas emissions than almond milk, writes Holland & Barrett.

If you've never tried pea milk, you'll be pleased to know that it does not taste like peas, yellow or otherwise. People like it for its distinct, slightly mineral flavor and consistency, which are similar to cow's milk. So if you get your hands on a bottle of this healthy, eco-friendly plant milk, use it the same way you would dairy: in oatmeal, pancakes, or smoothies.

One of the most beloved American snacks, the peanut is now available in liquid form. Peanut milk has a smooth mouthfeel and a strong flavor. While the National Peanut Board compares it to cow's milk, we prefer to describe it as intensely nutty. However, if you're a peanut fan, that wouldn't stop you from adding it to your coffee, milkshake, cereal, or brownies.

Environmentally speaking, peanut milk might be the future. Peanuts are grown locally and require only 3.2 gallons of water to grow one ounce, which is a far cry from the 28.7 gallons it takes to grow almonds, according to research data. What's more, peanuts are inexpensive and just as heart-healthy as often more celebrated nuts like almonds, walnuts, and cashews (via WebMD). One final reason to consider peanut milk is its protein content: 8 grams per cup is comparable to other legume milk like soy or pea, as well as cow's milk.

Pistachio milk is widely regarded as the most luscious and luxurious dairy milk alternative. It can add a new spin to creative desserts just as easily as it can hold its weight in foam and impress even the most demanding latte artists. Its decadent flavor profile, charming beige-to-green tones, and creamy consistency are a combination that makes it perfect for homemade gelato, cake, pudding, bread, or smoothies. It would also be at home in desserts of Middle Eastern, Indian, or Mediterranean origin, as pistachios are a prominent ingredient in those cuisines.

Luckily, pistachio milk is one of the most eco-friendly plant milk, too. Pistachios require about one-quarter of the water needed to grow almonds (via The Beet). The only downside to pistachio milk is its price point, often coming in as the priciest of all other dairy alternatives and maintaining its status as an indulgent treat.

Pumpkin seed milk might not be widely commercially available yet, but it's worth trying to make your own. Not only would it be a great way to reuse leftover seeds from when you cook with pumpkin, but it would also allow you to reap their health benefits. According to Healthline, pumpkin seeds contain high counts of manganese and magnesium and are a good source of iron, potassium, and antioxidants.

Making your own pumpkin seed milk is easier and quicker than other plant-based beverages, as no soaking or straining is required. As the pumpkin seeds tend to be naturally bitter, sweetening your pumpkin seed milk with dates or agave syrup won't hurt. You can drink it on its own, blend it into smoothies, or use it in savory sauces and dips if unsweetened. If you want to make it creamier, go with a cashew-pepita milk recipe that will help it foam in a latte like nobody's business.

Seed-based plant milk is nothing new, with wide varieties offered commercially or as recipes online. But you might be wrong if you think you've seen them all. Sesame seeds are the latest trend in the realm of alternative milk, making waves at industry events, where it was introduced for the first time this year. There's even black sesame milk, and it's about to make a splash in Asia, according to the Food Navigator Asia's Trailblazers podcast.

There are reasons to root for it: not only is sesame milk one of the high-protein dairy alternatives with 8 grams per serving, but it's also more environmentally friendly than other plant-based milk. For instance, soy and oat milk require twice as much water needed to produce the same amount of sesame milk, whereas almond milk requires 30, and cow's milk needs 52 times more (via The Beet). And its rich, nutty flavor and creamy texture make it a great substitute for dairy, especially when paired with tahini.

Not to be confused with the popular Korean dairy treat, banana milk is relatively new to the alternative-milk category, joining the scene somewhere in the 2010s. In its most basic form, this milk is just banana puree mixed with water. However, store-bought brands may include other ingredients, such as oats or cinnamon, which lends the latter the comparison to monkey bread. It has an incredibly rich and velvety texture with a sweet taste. This milk is high in calcium and potassium, and its flavor comes directly from the fruit.

Banana milk is a delightful dairy-free alternative, and you can easily make banana milk yourself. All you need is one peeled banana, a cup of water, and a pinch of salt. Blend it all together and enjoy it immediately without the need to soak or strain. While it might not be everyone's favorite non-dairy coffee partner, it pairs well with a variety of sweet dishes!