If you have milk allergy or lactose intolerance, or if you have dietary restrictions or potential health risks that do not allow cow’s milk, vegan milk is best for you. Here are some popular choices:

• Soy milk
The most similar in nutrition to cow’s milk, soy milk contains the same amount of protein but half the calories, fats and carbohydrates content of cow’s milk. It is also cholesterol-free.

• Almond milk
Almond milk contains less than a quarter of the calories and less than half the fat of cow’s milk. It is significantly lower in protein and carbohydrates, but it is a natural source of vitamin E.

• Coconut milk
This milk contains one-third the calories of cow’s milk and half the fat. Of all the nondairy milks, it has the lowest protein and carbohydrate content.

• Oat milk
Oat milk has the same calorie content, double the carbohydrates and half the protein and fat content of cow’s milk. It contains vitamin D naturally and is high in total fiber and beta-glucan which binds to cholesterol, reducing its absorption in the body.

• Rice milk
The least allergenic of the nondairy milks, rice milk contains the same calorie content but almost double the carbohydrates and considerably less protein and fat as cow’s milk.

When choosing, consider the nutrient content, additives, and your dietary needs. Best to stick to unsweetened and fortified varieties.