Substitute to milk, cheese, butter : VEGAN

Whole milk includes 149 calories, 8 g protein, and 8 g fat per cup. It's nutrient-rich. Milk often contains vitamin D.

Calcium and vitamin D are often fortified into plant-based milks.
Other healthy milk options besides milk:


Almond milk has around 39 calories, 1 g of protein, and 2.5 g of fat per cup.
Almond milk is milder than other plant-based milks, making it an ideal transition milk for many individuals.


One popular soy milk brand offers 7 g protein, 4 g fat, and 80 calories per cup, almost as much as whole milk. People can taste both sweetened and unsweetened.


Coconut milk's naturally rich texture mimics cow's milk.
Fortified coconut milk has 74 calories, 5 g fat, and 1 g protein per cup.


Rice milk is sweeter. It is more watery than other choices but can substitute milk in cereal.
It has around 113 calories, 1 g protein, and 2 g fat per cup.

Alternative dairy-free milks include:

oat milk
hemp milk

flax milk
cashew milk
tigernut milk

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