Possibly the most confusing question of the last decade: Which non-dairy milk is the healthiest? Rice, hemp, almond, coconut, banana, soy, oat, cashew, the list goes on! Deciding which one is right for you can be daunting. And as far as healthfulness goes, it’s hard to say which one is best. But here’s what to consider when choosing one for your needs.

How Is Non-Dairy Milk Made?

Most dairy-free milks are made from a blend of the main ingredient (such as almonds, oats or hemp seeds) and water. The blended mixture is strained and adjusted as needed. Flavorings, sweeteners and other thickeners and stabilizers may be added to enhance flavor, texture and to prevent separating. Many store-bought milks are fortified with calcium and vitamin D and some varieties may have additional nutrients added but there are also brands that add nothing to the mix.

So, What’s the Difference?

The most obvious differences among non-dairy milks are the way they taste. They also feature very different nutrient profiles. If we are handing out superlatives, soy milk is highest in protein, coconut contains high amounts of fat and oat milk is often highest in carbs. Banana milk gets its natural sweetness from (of course) banana, and cashew milk boasts a ton of creaminess, but remains low in fat.

A recent analysis of over 200 milk alternatives, focused on mostly almond, oat and soy milks, determined that only 12 percent contained the same (or more) calcium, vitamin D and protein when compared to cow’s milk. While these findings don’t make one choice “good” and another “bad,” it certainly highlights the vast differences that exist in this category. To keep on top of the nuances of these beverages, check labels and ingredient lists on your favorite brands.

Which Non-Dairy Milk Is Healthiest?

And the winner is … whatever you will drink. The best non-dairy milk really comes down to whatever one you like the best. It is worth noting that the Dietary Guidelines for Americans only recognizes soy milk as an acceptable swap for milk in the dairy category (they share the most nutrient similarities), but as mentioned above, there are many factors to consider when choosing what’s right for you. While a glass of soy milk will help you reach the recommended three daily servings of dairy, there are several other options beyond soy that will help you reach daily goals for calcium and vitamin D.

Your best bet? Read labels and ingredient lists, gravitate towards unsweetened varieties to avoid too much added sugar and be mindful of what the different varieties have to offer. The best way to incorporate these drinks into your diet is to know what you are drinking, so you can seek out additional nutrients you need from other foods.

A Breakdown of Popular Non-Dairy Milks

Still trying to decide what milk to choose when ordering your latte? You could choose based on what nutrients you're looking for. We broke down the nutritional benefits of five of the most coveted non-dairy milks.

Soy Milk: The closest to cow’s milk, highest in protein, with the same amino acid profile. Contains several other nutrients including potassium, iron and several B vitamins. Use in cereal or smoothies when you want the extra protein.

Almond Milk: Lower in calories, low in protein, moderate fat, and far and away highest in vitamin E compared to other milks. Lovely for overnight oats or drinking by the glass.

Oat Milk: High in healthy carbs, low in fat with impressive amounts of potassium and vitamin A; also, some fiber which you won’t find in most other milks. The best choice for creamy lattes and other coffee drinks.

Coconut Milk (beverage): Super creamy thanks to the higher fat content, but most of the fat is saturated in nature so use in moderation; often fortified with vitamin B12. Use this milk in baked goods, soups and sauces.

Cashew Milk: Moderate amounts of calories, fat and protein; also, some iron, vitamin E and fiber. Another great choice for coffee drinks and smoothies.

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