Soy milk might be the healthiest milk alternative, compared to rice, coconut and almond milk. Researchers recently compared the nutritional profiles of the four non-dairy milks, which are the most commonly consumed milk alternatives. They found soy has the most protein compared to the others — about eight grams in a 240-ml serving.
It also has a chemical from plants called isoflavones, which is believed to have cancer-fighting properties. Nutritionally, soy is the most similar to cow’s milk, which is why it earned the top spot.
Almond milk is low in calories (about 35 per serving) and rich in monounsaturated fatty acids, which are believed to be helpful in weight loss and weight management. They also help in reducing “bad” cholesterol. But it doesn’t stick up against soy milk in protein and carbs.
People who have nut or soy allergies can try rice milk, which tastes sweet and is high in carbs, but relatively low in beneficial nutrients. Also, drinking this milk without proper care can result in malnutrition, especially in babies.
Coconut milk is very popular in Asia and South America, but it has no protein and is low in calories — plus most of the calories are from saturated fat.