This document summarizes different types of milk alternatives available at mainstream grocery stores, including rice, soy, almond, and coconut milks. It compares the nutrients, costs, shelf life, and flavors of various plant-based milks. Key points covered include soy milk having the highest protein content while almond and coconut milks are lower in carbs and sugars; fortified varieties have added vitamins and minerals; and all contain thickeners like gums to mimic the texture of dairy milk. In the end, the document suggests considering nutrient levels, costs, storage needs and intended use when selecting a milk alternative.

1. SelectingMilkAlternatives
atMainstreamGroceryStores
ByCourtneyGoodwin&NikkiPierce

2. TypesofMilkAlternatives
At 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

3. Freshvs.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.

4. Flavored/Sweetenedvs.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)

5. NutrientComparison-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.

6. Milk
Alternative
Carbohydrate
s (g)
Sugars (g)
Rice Milk 23 10
Soy Milk 12 8
Almond Milk
(unsweetene
d)
2 0
Coconut Milk
(unsweetene
d)
2 1

7. NutrientComparison-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.

8. Milk
Alternative
Protein (g)
Rice Milk 1
Soy Milk 10
Almond Milk
(unsweetene
d)
1
Coconut Milk
(unsweetene
d)
0

9. NutrientComparison-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

10. 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
SelectedNutrientCounts

11. CostComparison
Milk 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

12. Characteristicofallvarieties
❖ 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

13. InSummary
❖ 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.