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If you are lactose-intolerant, someone with a dairy allergy, vegan, maybe someone who just doesn’t like the taste of cow milk; dairy free milk substitutions are options you are very familiar with. However, for many out there, the numerous non-dairy options can seem to be a bit perplexing. Especially if you are wanting to give non-dairy milk a try.

According to the Dietary Guidelines for Americans, both almond milk and rice milk have sown to have, “similar amounts of calcium to milk in a portion size of one cup or less.” Soy milk has also been shown to have the most nutrient similarities with cow’s milk.

While many are familiar with soy milk, and even almond milk, there seems to be a new option that pops up every time we visit the grocery store. A simple breakdown of each non-dairy option is all you need to make your choice a little less confusing.

Soy Milk

Soy milk is the original of all non-dairy milk substitutes. Soy milk is made by soaking soybeans, that have been hulled and ground, in water. Soybeans contain high amounts of protein when compared to other alternatives. Soy milk will also contain essential amino acids, potassium, iron, and several B vitamins.

Almond Milk

At the head of the dairy-free milk class, is almond milk. Almonds get soaked in water, blended and strained. Almond milk is low in protein, and has the highest amount of vitamin E, when compared to other alternatives.

Rice Milk

A great choice for those who have food sensitivities or allergies, because this option isn’t made with dairy or nuts. Uncooked brown rice is soaked in water, blended, and strained to make a product that is thinner than almond or soy milk. It is said to have a more grainer flavor. Compared to other non-dairy options, rice milk has the highest amount of carbohydrates per cup.

Coconut Milk

Compared to other options, coconut milk is fattier with a more prominent taste. The coconut meat is simmered and then strained. When strained, the mixture separates into milk and a thicker cream. Because of the higher fat content, the end result of coconut milk will deliver a creamier texture compared to other milks.

Oat Milk

Somewhat new to the market, oat milk has gained in popularity because of its fibrous and nutritious base. Gluten free oats are soaked and milled in water, which will help soften the oats before blending.

Hazelnut Milk

Not as sweet as almond milk but made using the same process. Hazelnut milk is packed with potassium and calcium. This option contains a similar level of calories when compared to cow’s milk, but with less protein.

Hemp Milk

No, hemp milk does not contain THC, the hallucinogenic part of the plant. Hemp seeds are blended with water, and strained. Hemp milk contains omega 3, and important proteins and amino acids, which are needed for a vegan lifestyle.