Some Background
The other day someone on Face Book asked whether there was any information available comparison the nutritional values of different types of dairy free milks.
'Good question!' I thought... After all, there is a very wide range of dairy free milks available now. How DO we know which one is best?
So I decided to do a little digging!
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| Take your pick! |
So I decided to do a little digging!
The problem was that a lot of the nutritional analysis of dairy free milk, that I came across on the Internet, such as this article, came from the United States. It was interesting, there were similarities but the brands were different.
Then Specialist Peadiatric Allergy Dietitian Lisa Waddell pointed me in the direction of Itch, Swell, Ooze and Wheeze blog. There was an interesting post - closer to home, for sure.
However, some of the major players were missing, so I decided to compile my own table - including some of the big dairy free branded products that I know a lot of us are using regularly.
Et Voila!
Table comparing well-known brands of dairy free milk (UK)
Note:
1. Nutritional Values sourced from Websites/Cartons of Brands, except Oatly (Holland and Barrett website).
2. - indicates that I couldn't source a value
3. a tick indicates present but value unknown
4. ? indicates value unknown due to < therefore it couldn't be doubled.
5. Organic dairy free organic milks were not included in this table, as they are not fortified with essential vitamins, such as calcium, vitamin D2 and B vitamins. B12 is a vitamin that needs to be particularly considered by those on a plant-based diet (see here).
6. Two types of Almond Milk and two brands - just to see (out of interest) how they compared.
However, some of the major players were missing, so I decided to compile my own table - including some of the big dairy free branded products that I know a lot of us are using regularly.
Et Voila!
Table comparing well-known brands of dairy free milk (UK)
Per 200ml serving
|
Calories
(Kcal)
|
Protein
(g)
|
Carbs
(g)
|
Sugar
(g)
|
Fat
(g)
|
Sat.
Fat
(g)
|
Fibre
(g)
|
Sodium
(g)
|
Calcium
(mg)
|
Vit. B12
(µg)
|
Vit.
B2
(mg)
|
Iron
(mg)
|
Vit. C
(mg)
|
Vit. D
(µg)
|
Tesco Organic Whole Cow’s Milk
|
137
|
6.8g
|
9.4
|
9.4
|
8
|
5.2
|
0
|
0.04
|
244
|
1.8
|
-
|
-
|
-
|
Trace
|
Oatly
(Oat)
|
90
|
2.0
|
13
|
8
|
3
|
0.4
|
1.6
|
0.08
|
240
|
0.76
|
0.42
|
-
|
-
|
1.5
|
Almond Breeze
|
48
|
1
|
5.8
|
5.6
|
2.2
|
0.2
|
0.6
|
0.1
|
240
|
-
|
-
|
-
|
-
|
-
|
Alpro Almond
|
48
|
1
|
6
|
6
|
2.2
|
0.2
|
0.4
|
0.26
salt |
240
|
0.76
|
0.42
|
-
|
-
|
1.5
|
Almond Breeze (unsweetened)
|
28
|
1
|
0.8
|
0.2
|
2.4
|
<0.1?
|
0.6
|
0.1
|
240
|
-
|
-
|
-
|
-
|
-
|
Alpro Almond
(unsweetened)
|
26
|
0.8
|
-
|
0.2
|
2.2
|
0.2
|
0.8
|
1
|
240
|
0.76
|
0.42
|
-
|
-
|
1.5
|
Good Hemp
|
78
|
<0.1?
|
6.8
|
3.2
|
5
|
0.4
|
<0.1?
|
0.04
|
240
|
-
|
-
|
-
|
-
|
1.5
|
Rice Dream
|
94
|
0.2
|
18.8
|
8
|
2
|
0.2
|
0.2
|
0.08
|
240
|
-
|
-
|
-
|
-
|
ü
|
Koko
(Coconut)
|
54
|
0.4
|
3.8
|
3.2
|
4
|
3.8
|
0.2
|
0.08
|
240
|
0.76
|
-
|
-
|
-
|
1.5
|
Alpro Soya
|
80
|
6
|
5.6
|
5.4
|
3.6
|
0.6
|
1
|
0.04
|
240
|
0.76
|
0.42
|
-
|
-
|
1.5
|
Alpro Plus 1
(Soya)
|
128
|
5
|
16.6
|
5
|
4.4
|
0.8
|
0.8
|
0.08
salt |
240
|
0.76
|
0.42
|
4.2
|
24
|
3
|
Alpro Hazelnut
|
58
|
0.6
|
6.2
|
6.2
|
3.2
|
0.4
|
0.6
|
1
|
240
|
0.76
|
0.42
|
-
|
-
|
1.5
|
Note:
1. Nutritional Values sourced from Websites/Cartons of Brands, except Oatly (Holland and Barrett website).
2. - indicates that I couldn't source a value
3. a tick indicates present but value unknown
4. ? indicates value unknown due to < therefore it couldn't be doubled.
6. Two types of Almond Milk and two brands - just to see (out of interest) how they compared.
Method in my Madness
The table I compiled includes cow's milk - since that has been excluded from the dairy free diet - in order to provide some kind of reference point.
For the purposes of the table, I've taken the nutritional information provided by the brands in regards to their products (which is calculated per 100ml) and then translated that into what one might refer to as a 'serving' (i.e 200 ml) - simply because that helps me to better understand what it is that we're putting into our bodies and where the shortfall lies.
Some cells in the table have been left blank - merely because the brand has not provided that particular information in regard to their product - it doesn't mean it's not there, it's just not mentioned, if it is!
The table is by no means exhaustive - other vitamins etc. have been omitted partly because most brands didn't list them - so there was nothing to compare against, but also because the table was getting rather large and unwieldy!
Compiling the table, although laborious, was a useful exercise for me - usually when I look at a table full of numbers, my eyes glaze over and the numbers all go flying over my head! It made me really take note of the statistics and apply that information to my own situation.
One of the things I noted was that, as far as dairy free milk is concerned, calcium, and vitamin D2 came pretty much as standard, so shouldn't come into consideration when choosing a dairy free milk (as long as it's not organic). But there are clear differences in other areas, such as protein and sugar.
It made me wonder whether the lack of protein in almond milk may be the reason why I don't feel so satisfied when I've eaten my cereal with dairy free milk - since protein makes us feel fuller for longer. Therefore, something made with egg would probably better for me to eat, for breakfast, as it would make me feel fuller for longer!
That'll be more pancakes and waffles, for breakfast, for me then! ;)
The table I created has since been eclipsed by this one, kindly supplied by Dr Carina Venter, which specifically addresses the nutritional needs of children:
Note:
1. I am extremely grateful to Dr Carina Venter, Allergy Specialist Dietitian, for granting permission to share this table.
2. Please note the values in this table are given per 100ml, not as per 200ml in my table.
3. Vitamin B2 is expressed here as Riboflavin
4. Chufa Milk is otherwise known as Tiger Nut Milk. Isola Bio make an organic version of Tiger Nut Milk - it is unfortified as it is organic. Tiger Nut Milk seems to be more common in Spain (see here).
5. I've not seen either chufa or potato milk commercially available in the UK.
What should we be getting?
Just in case you're wondering how this information stacks up against what we should be getting, I've compiled some information here:
Reference Nutrient Intakes
Note:
1. Vitamin B2 may otherwise be called Riboflavin
2. - indicates that I couldn't source a value
3. Source RNI
4. Source Vit D
SO, back to the original question - which dairy free milk is best?
Well, this I will have to leave up to you to decide. This will all depend on you and what you need - I'm aware that not all dairy free folks are babies, toddlers or even allergic!
If you're the parent of a little one, you'll probably be aware that calories and protein are especially important, alongside calcium and vitamin D. But most adults are probably getting a more than adequate supply of calories elsewhere ;)
If you want to lose weight, then something like rice milk would probably be best for you - as it's extremely low in calories, but if you're sporty or athletic, you'll definitely be burning more calories and need protein to build muscle, but of course, you're not going to get them from milk alone!
When it comes to choosing the milk that's right for you, you might want to consider the following points
The table I created has since been eclipsed by this one, kindly supplied by Dr Carina Venter, which specifically addresses the nutritional needs of children:
Note:
1. I am extremely grateful to Dr Carina Venter, Allergy Specialist Dietitian, for granting permission to share this table.
2. Please note the values in this table are given per 100ml, not as per 200ml in my table.
3. Vitamin B2 is expressed here as Riboflavin
4. Chufa Milk is otherwise known as Tiger Nut Milk. Isola Bio make an organic version of Tiger Nut Milk - it is unfortified as it is organic. Tiger Nut Milk seems to be more common in Spain (see here).
5. I've not seen either chufa or potato milk commercially available in the UK.
What should we be getting?
Just in case you're wondering how this information stacks up against what we should be getting, I've compiled some information here:
Reference Nutrient Intakes
AGE
|
Calories
(Kcal)
|
Protein
(g)
|
Sodium
(g)
|
Calcium
(mg)
|
Vit.
B12
(µg)
|
Vit.
B2
(mg)
|
Iron
(mg)
|
Vit.
C
(mg)
|
AGE
|
Vit
D
(µg)
|
|
Under 1 Year
|
721
|
13.5
|
0.3
|
525
|
0.3
|
0.4
|
5.4
|
25
|
0 – 6 months
|
8.5
|
|
1 - 3
|
1197
|
14.5
|
0.5
|
350
|
0.5
|
0.6
|
6.9
|
30
|
7 months – 3 years
|
7.0
|
|
4 - 6
|
1630
|
19.7
|
0.7
|
450
|
0.8
|
0.8
|
6.1
|
30
|
4 - 6
|
-
|
|
7 - 10
|
1855
|
28.3
|
1.2
|
550
|
1.0
|
1.0
|
8.7
|
30
|
7 - 10
|
-
|
|
11 – 14 (male)
|
2220
|
42.1
|
1.6
|
1000
|
1.2
|
1.2
|
11.3
|
35
|
11 – 14 (male)
|
-
|
|
15 - 18
|
2755
|
55.2
|
1.6
|
1000
|
1.5
|
1.3
|
11.3
|
40
|
15 - 18
|
-
|
|
19 - 50
|
2550
|
55.5
|
1.6
|
700
|
1.5
|
1.3
|
8.7
|
40
|
19 - 50
|
-
|
|
50 +
|
2340
|
53.3
|
1.6
|
700
|
1.5
|
1.3
|
8.7
|
40
|
50+
|
-
|
|
11 – 14 (female)
|
1845
|
41.2
|
1.6
|
800
|
1.2
|
1.1
|
14.8
|
35
|
11 – 14 (female)
|
-
|
|
15 – 18
|
2110
|
45.0
|
1.6
|
800
|
1.5
|
1.1
|
14.8
|
40
|
15 - 18
|
-
|
|
19 - 50
|
1940
|
45.0
|
1.6
|
700
|
1.5
|
1.1
|
14.8
|
40
|
19 - 50
|
-
|
|
50+
|
1877
|
46.5
|
1.6
|
700
|
1.5
|
1.1
|
8.7
|
40
|
65 +
|
10.0
|
|
Pregnant 16 - 50
|
2140
|
51.0
|
1.6
|
700
|
1.5
|
1.4
|
14.8
|
50
|
Pregnant
|
10.0
|
Note:
1. Vitamin B2 may otherwise be called Riboflavin
2. - indicates that I couldn't source a value
3. Source RNI
4. Source Vit D
SO, back to the original question - which dairy free milk is best?
Well, this I will have to leave up to you to decide. This will all depend on you and what you need - I'm aware that not all dairy free folks are babies, toddlers or even allergic!
If you're the parent of a little one, you'll probably be aware that calories and protein are especially important, alongside calcium and vitamin D. But most adults are probably getting a more than adequate supply of calories elsewhere ;)
If you want to lose weight, then something like rice milk would probably be best for you - as it's extremely low in calories, but if you're sporty or athletic, you'll definitely be burning more calories and need protein to build muscle, but of course, you're not going to get them from milk alone!
When it comes to choosing the milk that's right for you, you might want to consider the following points
Further points to consider when choosing a dairy free milk
1. Soya milk might need to be avoided by those with an under active Thyroid. Consult your HCP for further advice.
2. If you're coeliac/very sensitive to gluten check all cartons to make sure they're gluten free. Oat milk should be avoided by anyone with gluten problems - unless it's Rude Health, which is organic (and therefore not fortified).
Further points to consider when choosing dairy free milk for young children
1. Under the age of one, non of the dairy free milks are suitable as a main milk drink, unless otherwise specifically recommended by your HCP (Health Care Professional). This is because milk is a major source of nutrition for babies and none of the plant-based milks contain all the necessary nutrients. At this stage, either breast milk or alternative safe/prescribed formula would be required.
2. Well, if you're not continuing with a dairy free or hydrolysed formula, Alpro Plus 1 seems to be the choice of most HCP's when recommending a dairy free main milk drink for children between the ages of 1 and 2. It has been specifically created to mimic 'follow-on' milk - carefully balanced calories and vitamins etc.
Obviously if your little one is allergic to soya, or, if you have concerns about the level of oestrogen in soya, your HCP can advise you otherwise and suggest how you might supplement your little one's diet, accordingly.
3. Rice milk is not advised as a main milk drink for under 5's due to the level of naturally occurring arsenic in rice. Recent research suggests that this age limit may even need to be revised upwards. Regarding rice milk, you need to be careful, as some companies are blending other milks with rice (Alpro Coconut and Coconut Dream are the two that immediately spring to mind).
4. Nut milks should be avoided by those at risk of a nut allergy. A coconut is not a nut but a 'drupe'. Those potentially allergic to nut need not avoid coconut unless this has been identified as a problem.
That's incredibly helpful, thanks. I have recently been wondering if there is too much sugar in Alpro Plus 1 as my son drinks a lot of it. I know it has less sugar than cow's milk but it isn't naturally occurring. Looking at the alternatives though, there is no better alternative.
ReplyDeleteThis is so helpful, thank you very much for posting this.
ReplyDeleteReally enjoy reading your posts. My son has a milk and soya allergy. I find the world of allergies so confusing and stressful. I stupidly bought a2 milk believing it would be a safe product. I was so angry after buying it and researching it. I found your post about a2 and was astonished at all the hard work you put into it. My dietician said to use oat milk for my son. Have you got any articles of oat milk ?
ReplyDeleteGreat work !