Milk Alternatives

Cow's milk is an important source of protein, calories, calcium, phosphorus and Vitamin D. But many children and adults can't drink milk because they are allergic or have lactose intolerance. As a result, manufacturers have produced milk-like beverages to provide nutritious alternatives.

The varieties are listed to help you choose the best one for you or your child. Please note they vary a lot. Some of these drinks only provide half the calories and a small fraction of the protein in cow's milk. They may be fine for an adult trying to lose weight or someone with other protein sources, but not for a growing child who needs the protein and calories. Particular care must be exercised for the child with multiple food allergies, because they can be allergic to other foods as well.

SOURCE COW GOAT SOY- multiple brands, all of which have very similar options and nutrition facts
Brand Various Meyenberg Silk Silk Silk Silk Silk Silk Organic Valley Organic Valley
Product Whole Cow Milk Whole Goat Milk original Vanilla Very Vanilla Chocolate Light Original Light Vanilla Original Unsweetened
Serving Size 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz
Nutrients per serving                    
Calories 150 142 110 100 130 120 60 70 110 80
Fat 8 g 7.2 g 4.5 g 3.5 g 3.5 g 3 g 2 g 2 g 4 g 4 g
Protein 8 g 8 g 8 g 6 g 6 g 5 g 6 g 6 g 7 g 7 g
Sugars 12 g 12 g 6 g 9 g 16 g 17 g 3 g 5 g 6 g 0 g
Cholesterol 35 mg 40 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 g 0 g
Fiber 0 g 0 g 2 g 1 g 1 g 2 g 1 g 1 g 3 g 3 g
Calcium 270 mg 300 mg 450 mg 450 mg 450 mg 450 mg 450 mg 450 mg 300 mg 300 mg
Vitamin D 124 IU 100 IU 120 IU 120 IU 120 IU 120 IU 120 IU 120 IU 120 IU 120 IU
Notes                    
Allergens   not appropriate for CM allergic patients                
SOURCE SOY OAT POTATO HAZELNUT
Brand Soy Dream Soy Dream Pacific Pacific Pacific Pacific Darifree Darifree Pacific Pacific
Product Enriched Original Enriched Vanilla Ultra Soy Original Ultra Soy Vanilla Original vanilla Original Chocolate Original Chocolate
Serving Size 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz
Nutrients per serving                    
Calories 100 120 140 140 130 130 70 110 110 120
Fat 4 g 4 g 5 g 5 g 2.5 g 2.5 g 0 g 0g 3.5 g 5 g
Protein 7 g 7 g 10 g 10 g 4 g 4 g 0 g 0 g 2 g 2 g
Sugars 6 g 12 g 8 g 10 g 19 g 20 g 2 g 11 g 14 g 15 g
Cholesterol 0 g 0 g 0 g 0 g 0 g 0 g 0 mg 0 mg 0 mg 0 mg
Fiber 2 g 2 g 1 g 1 g 2 g 2 g 0 g 0g 1 g 1 g
Calcium 300 mg 350 mg 300 mg 300 mg 350 mg 300 mg 300 mg 300 mg 300 mg 350 mg
Vitamin D 100 IU 100 IU 100 IU   100 IU 100 IU 60 IU 60 IU 100 IU 100 IU
Notes                    
Allergens                 contains brown rice contains chocolate, brown rice
SOURCE COCONUT
Brand Coconut Dream Coconut Dream Coconut Dream Silk Silk Pacific So Delicious So Delicious So Delicious So Delicious
Product Original Vanilla unsweetened Original Unsweetened Original Original Vanilla Chocolate Unsweetened
Serving Size 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz
Nutrients per serving                    
Calories 80 90 60 80 45 60 70 80 90 45
Fat 5 g 5 g 5 g 5 g 4 g 4 4.5 g 4.5 g 2.5 g 4.5 g
Protein 0 g 0 g 0 g 0 g 0 g 0 0 g 0 g 0 g 0 g
Sugars 7 g 8 g <1 g 7 g <1 g 3 7 g 8 g 15 g 0 g
Cholesterol 0 g 0 g 0 g 0 g 0 g 0 0 g 0 g 0 g 0 g
Fiber 0 g 0 g 0 g 0 g 0 g 0 1 g 0 g <1 g 0 g
Calcium 300 mg 300 mg 300 mg 450 mg 450 mg 60 mg 100 mg 100 mg 100 mg 100 mg
Vitamin D 100 IU 100 IU 100 IU 100 IU 100 IU 100 IU 100 IU 120 IU 120 IU 100 IU
Notes                    
Allergens n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a
SOURCE COCONUT RICE ALMOND
Brand Pacific Pacific Rice Dream Rice Dream Rice Dream Rice Dream Pacific Pacific Malk Malk
Product Original Original Unsweetened Original Enriched Original Enriched Vanilla Enriched Chocolate Unsweetened Enriched Original Original Vanilla Unsweetened Vanilla Unsweetened
Serving Size 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz
Nutrients per serving                    
Calories 60 45 120 130 160 70 130 130 160 130
Fat 4 g 4 g 2.5 g 2.5 g 3 g 2.5 g 2 g 2 g 11 g 11 g
Protein 0 g 0 g 1 g 1 g 1 g 0 g 1 g 1 g 5 g 5 g
Sugars 3 g 0 g 10 g 12 g 28 g <1 g 14 g 14 g 7 g <1 g
Cholesterol 0 g 0 g 0 mg 0 mg 0 mg 0 mg 0 g 0 g 0 0 g
Fiber 0 g 0 g 0 g 0 g <1 g 0 g 0 g 0 g 3 g 3 g
Calcium 60 mg 40 mg 300 mg 300 mg 300 mg 250 mg 300 mg 300 mg 80 mg 60 mg
Vitamin D 10 IU 10 IU 100 IU 100 IU 100 IU 100 IU 10 IU 10 IU    
Notes                    
Allergens                    
SOURCE ALMOND
Brand Silk Silk Silk Silk Silk Silk Silk So Delicious Almond Plus So Delicious Almond Plus So Delicious Almond Plus
Product Dark Chocolate unsweetened original unsweetened vanilla light original light vanilla Original Vanilla Original Vanilla Unsweetened
Serving Size 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz
Nutrients per serving                    
Calories 100 30 30 40 50 60 80 50 80 25
Fat 2.5 g 2.5 g 2.5 g 1.5 g 1.5 g 2.5 g 2.5 g 2.5 g 2.5 g 2 g
Protein 1 g 1 g 1 g 1 g <1 g 1 g 1 g 1 g 1 g <1 g
Sugars 17 g 0 g 0 g 5 g 9 g 7 g 13 g 5 g 13 g 0g
Cholesterol 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg <1 mg
Fiber 1 g <1 g <1 g <1 g <1 g <1 g <1 g <1 g 0 g 0g
Calcium 450 mg 450 mg 450 mg 450 mg 450 mg 450 mg 450 mg 100 mg 450 mg 450 mg
Vitamin D 100 IU 100 IU 100 IU 100 IU 100 IU 100 IU 100 IU 120 IU 100 IU 100 IU
Notes                    
Allergens               contains pea/rice protein contains pea/rice protein contains pea/rice protein
SOURCE ALMOND
Brand Pacific Pacific Pacific Pacific Pacific Blue Diamond Blue Diamond Blue Diamond Blue Diamond Blue Diamond
Product original vanilla chocolate unsweetened original unsweetened vanilla unsweetened vanilla unsweetened chocolate reduced sugar original reduced sugar vanilla Original
Serving Size 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz
Nutrients per serving                    
Calories 60 70 100 35 35 30 40 40 60 60
Fat 3 g 3 g 3 g 2.5 g 2.5 g 2.5 g 3 g 2.5 g 2.5 g 2,5
Protein 1 g 1 g 1 g 1 g 1 g 1 g 1 g 1 g 1 g 1 g
Sugars 7 g 10 g 17 g 0 g 0 g 0 g 0 g 3 g 8 g 7 g
Cholesterol 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 g
Fiber 0g 0 g 1 g 0 g 0 g 1 g 1 g 1 g 1 g 1 g
Calcium 20 mg 20 mg 20 mg 20 mg 20 mg 450 mg 450 mg 450 mg 450 mg 450 mg
Vitamin D 100 IU 100 IU 100 IU 100 IU 100 IU 100 IU 100 IU 100 IU 100 IU 100 IU
Notes                    
Allergens     contains chocolate contains rice starch contains rice starch          
SOURCE HEMP
Brand Living Harvest "Tempt" Living Harvest "Tempt" Living Harvest "Tempt" Living Harvest "Tempt" Living Harvest "Tempt" Pacific Pacific Pacific Pacific Pacific
Product Original Original unsweetened Vanilla Chocolate unsweetened vanilla Original Vanilla Chocolate unsweetened vanilla unsweetened original
Serving Size 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz
Nutrients per serving                    
Calories 100 80 120 170 80 140 160 200 60 60
Fat 6 g 8 g 7 g 6 g 8 g 5 g 5 g 5 g 4.5 g 4,5
Protein 2 g 2 g 2 g 2 g 2 g 3 g 3 g 3 g 3 g 3
Sugars 6 g 0 g 9 g 22 g 0 g 14 g 16 g 23 g 0 g 0
Cholesterol 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0
Fiber 0 g 0 g 0 g 1 g 0 g 1 g 1 g 1 g 0 g 0
Calcium 300 mg 300 mg 300 mg 300 mg 300 mg 500 mg 500 mg 300 mg 282 mg 282
Vitamin D 100 IU 100 IU 100 IU 100 IU 100 IU 120 IU 120 IU 100 IU 100 IU 100
Notes                    
Allergens           contains brown rice syrup contains brown rice syrup contains brown rice syrup free of brown rice syrup contains brown rice syrup
SOURCE PEA PECAN
Brand Bolthouse Farms Bolthouse Farms Bolthouse Farms Bolthouse Farms Ripple Ripple Ripple Ripple Ripple Malk
Product Original Vanilla Unsweetened Chocolate Original Unsweetened Original Vanilla Unsweeted Vanilla Chocolate Maple
Serving Size 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz
Nutrients per serving                    
Calories 110 140 90 160 100 70 130 80 150 140
Fat 5 g 5 g 5 g 5 g 4.5 g 4.5 g 4.5 g 4.5 g 4.5 g 11 g
Protein 10 g 10 g 10 g 10 g 8 g 8 g 8 g 8 g 8 g 1 g
Sugars 5 g 12 g 0 17 g 6 g 0 g 15 g 0 g 17 g 7 g
Cholesterol 0 g 0 g 0 0 g 0 g 0 g 0 g 0 g 0 g 0 g
Fiber 0 g 0 g 0 1 g 0 g 0 g 0 g 0 g 0 g 1 g
Calcium 450 mg 450 mg 450 mg 450 mg 450 mg 450 mg 450 mg 450 mg 450 mg 20 mg
Vitamin D 100 IU 100 IU 100 IU 100 IU 120 IU 120 IU 120 IU 120 IU 120 IU  
Notes                    
Allergens                    
SOURCE CASHEW
Brand Cashew Dream Cashew Dream Pacific Pacific Silk Silk Silk Silk So Delicious So Delicious
Product Original Original Unsweetend Original Original Unsweetened Chocholate Original Unsweetened Chocolate Unsweetened Unsweetened Vanilla
Serving Size 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz
Nutrients per serving                    
Calories 50 40 70 50 90 60 25 90 35 35
Fat 2.5 g 3 g 4 g 4 g 2 g 2.5 g 2 g 2 g 3.5 g 3.5 g
Protein <1 g 1 g 2 g 1 g 1 g <1 g <1 g 1 g 0 g 0 g
Sugars 5 g 0 g 5 g 0 g 16 g 7 g 0 g 16 g 0 g 0 g
Cholesterol 0 g 0 g 0 g 0 g 0 g 0 mg 0 mg 0 mg 0 mg 0 mg
Fiber 0 g 0 g 0 g 0 g 1 g 0 g 0 g 1g 0 g 0 g
Calcium 300 mg 330 mg 47 mg 47 mg 450 mg 450 mg 450 mg 450 mg 100 mg 100 mg
Vitamin D 100 IU 100 IU 0 IU 0 IU 100 IU 100 IU 100 IU 100 IU 140 IU 140 IU
Notes                    
Allergens           contains almonds contains almonds      
SOURCE CASHEW FLAX
Brand Malk Good Karma Good Karma Good Karma Good Karma Protein + Good Karma Protein +
Product Unsweetened Original Vanilla Unsweetened Original Unsweetened Vanilla Unsweetened
Serving Size 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz 8 fl oz
Nutrients per serving            
Calories 100 50 60 25 70 70
Fat 8 g 2.5 g 2.5 g 2.5 g 3.5 g 3.5 g
Protein 3 g 0 g 0 g 0 g 8 g 8 g
Sugars 1 g 7 g 11 g 0 g 0 g 0g
Cholesterol 0 g 0 g 0 mg 0 mg 0 mg 0 mg
Fiber <1 g 0 g 0 g 0 g 0 g 0 g
Calcium 20 mg 300 mg 300 mg 300 mg 300 mg 300 mg
Vitamin D   100 IU 100 IU 100 IU 100 IU 100 IU
Notes            
Allergens       tapioca starch contains pea protein, tapioca starch contains pea protein, tapioca starch