Selecting Milk Alternatives at Mainstream Grocery Stores

By Courtney Goodwin & Nikki Pierce

Types of Milk AlternativesAt a mainstream grocery

store such as Ralphs or

Vons, the variety of milk

alternatives available is

usually limited to rice, soy,

almond, and coconut.

* Many other options are

available, but at specialty

grocery stores such as

Whole Foods

Fresh vs. UHT ❖ The main advantage

of buying fresh is that

it ranks higher among

consumers for taste

and sensory appeal.

❖ The main advantage

of buying UHT/shelf-

stable is that is lasts

much longer and can

be stored in the pantry

prior to use.

Flavored/Sweetened vs. Not❖ There is no price change between

flavored and unflavored.

❖ Unflavored will be lower in calories by at

least 50% in all varieties of milk

alternatives.

❖ Nutrients like Vitamin D, Magnesium, and

Calcium will be the same levels in both

types.

❖ Sweetened & flavored varieties might be

more useful for use in something sweet

(such as pudding), while unsweetened

might be better for something not

intended to be sweet (such as cereals)

Nutrient Comparison- Carbohydrate❖ Carbohydrates are generally

the main caloric factor of

milks.

❖ Choosing sweetened milks

over unsweetened will lead to

more added sugars.

❖ Milks like almond and

coconut will naturally have

less sugars compared to that

of rice.

Milk Alternative

Carbohydrates (g)

Sugars (g)

Rice Milk 23 10

Soy Milk 12 8

Almond Milk (unsweetened)

2 0

Coconut Milk (unsweetened)

2 1

Nutrient Comparison-Protein❖ Rice, almonds, and coconuts are

nutritionally low in protein and their milks

are also low in protein.

❖ Soy milk is an exception-soy is a protein

powerhouse.

Milk Alternative

Protein (g)

Rice Milk 1

Soy Milk 10

Almond Milk (unsweetened)

1

Coconut Milk (unsweetened)

0

Nutrient Comparison- Vitamins/Minerals❖ During the process of pressing plant items

in order to obtain their milk, many natural

nutrients are removed or destroyed

❖ It is important to choose a product that

specifies it has been enriched on the

carton-or look under the ingredients to see

if vitamins are included (carton on left does,

while the one on the right does not)

❖ Soy milk and almond have the most calcium

& vitamin D

Milk Vitamin A Vitamin D Vitamin E B12 Calcium Phosphorus Iron

Rice (Fortified)

10 25 N/A 25 30 15 4

Soy 10 30 N/A 50 45 25 8

Almond 10 35 50 N/A 45 2 4

Coconut 10 30 N/A 50 10 N/A 4

Selected Nutrient Counts

Cost ComparisonMilk Amount (oz.) Price ($) Price/oz.

Rice 32 2.99 9.4

Soy 32 3.79 11.9

Almond 32 3.69 11.6

Coconut 64 3.79 6.1

Characteristic of all varieties❖ All varieties will contain

some method of thickening

agent such as gums that

are added to increase

sensory appeal and give it a

mouthfeel similar to that of

regular milk

❖ Xanthan gum and

carrageenan are the most

common thickeners and

are both GRAS by the FDA

❖ Milk alternatives are free of

dairy, lactose, and

cholesterol

In Summary❖ For those looking to change their nutrient levels or are

intolerant to dairy, milk alternatives provide an easy

switch.

❖ Because there are so many options available, it is

important to take into consideration the nutrient

content, cost, storage, and use of the product.