Dairy free milk is any milk-style drink made from a plant rather than an animal: soy, almond, oat, rice, coconut, cashew, macadamia and increasingly pea.
They are not nutritionally interchangeable, and the one that suits you depends on what you are using it for. If you want the closest match to cow's milk, the answer is soy. If you want the best coffee, it is usually oat.
Key points
- Soy is the closest to cow's milk. It carries more protein than the other plant milks.
- Check for added calcium. Not all are fortified, and fortification is the point.
- Oat foams best. It is the barista favourite for a reason.
- Almond and rice are the lightest. Lower in protein, so not a like-for-like swap.
- Read the panel. Nutrition varies more between brands than between plant types.
What kind of milk is dairy free?
Any milk made from a plant is dairy free. The common ones in Australian supermarkets are soy, almond, oat, rice, coconut, cashew, macadamia and pea.
Lactose free cow's milk is not dairy free. It is still dairy, just with the lactose broken down. That distinction matters: it suits lactose intolerance, but it is not safe for a dairy allergy.
What is the closest dairy free milk to cow's milk?
Soy. According to Dietitians Australia, soy milk is the plant-based milk that comes closest to the nutritional profile of cow's milk.
It is a good source of protein and generally contains more protein than the other plant-based alternatives, and because most soy milk is fortified with calcium it ends up most similar to dairy overall. That is why soy is usually the default recommendation when someone is replacing cow's milk rather than just adding a plant milk to their coffee.
What should I look for on the label?
One number does most of the work: calcium.
Dietitians Australia notes that the Australian Guide to Healthy Eating recommends aiming for 100 mg of calcium per 100 ml. Plenty of plant milks are fortified to roughly that level, but not all are, and the unfortified organic and barista versions often are not.
Also worth checking
- Protein, if you are replacing cow's milk rather than supplementing it
- Added sugar, which varies a lot between brands and flavours
- Vitamin B12, particularly if you follow a vegan diet
- Iodine and vitamin D, both common fortifications
Nutrition varies more between brands of the same plant milk than it does between plant types, so the panel beats the marketing.
The main dairy free milks compared
Soy milk
The closest to cow's milk. Highest protein of the plant milks, neutral enough for cooking, and it holds up in coffee. The default choice if you are actually replacing dairy.
Oat milk
The barista favourite. It steams and foams well and has a naturally sweet, creamy flavour. Moderate protein, usually more carbohydrate than the others.
Almond milk
Light, low in energy and low in protein. Good in cereal and smoothies, less good as a straight cow's milk replacement because of the protein gap.
Coconut milk
The drinking version, not the tinned cooking version. Rich and distinctive, low in protein, and a strong flavour that carries into whatever you put it in.
Rice milk
The mildest and most allergy-friendly option, and the lowest in protein. Naturally sweet from the starch.
Cashew, macadamia and pea
Cashew and macadamia behave like almond, creamier and lower in protein. Pea milk is the newer arrival and sits closer to soy on protein.
What kind of milk can you drink if you have a dairy allergy?
Any plant-based milk is dairy free, so all of the above are options. Lactose free cow's milk is not, because the allergy is to the protein in dairy rather than the lactose.
Important. A dairy allergy is a medical issue rather than a preference. If you or your child has one, work it through with your GP or an accredited practising dietitian, who can make sure whatever replaces dairy also replaces the calcium, protein and B12 that came with it.
What are the downsides of non-dairy milk?
There are real trade-offs, and they are worth knowing before you switch.
- Less protein. Except for soy and pea, most plant milks carry noticeably less protein than cow's milk. If milk was a meaningful protein source in your day, swapping to almond quietly removes it.
- Calcium is added, not inherent. If the product is not fortified, it is not a calcium source at all.
- Added sugar. Sweetened and flavoured versions can carry a fair amount.
- Cost. Generally more expensive per litre than dairy.
- Not all are suitable for young children. This is one to raise with your GP or dietitian rather than decide from a label.
Which dairy free milk is best for coffee?
Oat, in most cases. It steams and foams closest to dairy and its natural sweetness stands up to espresso without needing sugar.
Soy is the next best and holds its own in a flat white, though it can split in very hot or very acidic coffee. Almond and rice are the hardest to work with, because they are thin and split more readily.
If you are buying specifically for coffee, look for a barista version. They are formulated with a slightly different fat and protein balance to foam properly, though they are not always fortified with calcium, so check the panel if this is your everyday milk.
Can you cook and bake with dairy free milk?
Yes, and for most baking it is a straight swap by volume.
- Soy is the most reliable all-rounder, because the protein content behaves most like dairy.
- Oat works well in cakes and pancakes and adds a little sweetness.
- Almond and rice are thinner, so custards and sauces will be looser.
- Coconut carries a strong flavour into whatever you make, which is either the point or a problem.
For savoury sauces, choose an unsweetened, unflavoured version. Vanilla-flavoured plant milk in a bechamel is a mistake you only make once.
Which dairy free milk is best?
It depends what you want it for.
- Closest to cow's milk. Soy.
- Best in coffee. Oat.
- Lightest. Almond or rice.
- Most allergy friendly. Rice.
- Best protein without soy. Pea.
Whichever you choose, pick a calcium-fortified version.
If you are switching to a lower-protein milk and want to make up the difference elsewhere, browse the protein range.
