From dairy to dairy-free: how to know your milk better

Milk is a big part of daily life in India—whether it’s for chai, sweets, or everyday cooking. And now, along with good old cow’s milk, we’ve got all kinds of new options like oat, almond, and even pea milk. Each one has its own flavour and feel—some are creamy, some nutty, some light or slightly sweet. If you’ve ever stood at the shelf not knowing what to pick, don’t worry. This is a simple guide to help you get to know your milks, both dairy and dairy-free.

This is the milk many of us grew up drinking. Cow's milk has about 3.4g protein, 4.8g carbs, and 3.3g fat per 100ml. It’s also a natural source of calcium and vitamin B12. You can use it in tea, coffee, or make thick milkshakes. One good thing is that it’s rich in complete protein, which supports muscle repair and growth.

Almond milk is light, slightly sweet, and naturally low in calories. It’s made by blending almonds with water and usually has around 1g protein, 2g carbs, and 2.5g fat per cup. Many brands add calcium and vitamin E too. It works well in smoothies, coffee, or baking. One good thing about it is that it’s gentle on the stomach and low in calories.

Oat milk is smooth and slightly sweet.It contains around 1.5g protein, 7g carbs, and 2.5g fat per 100ml. Many brands add B vitamins and calcium to it. You can use it in lattes, porridge, or overnight oats. One nice perk is that it’s one of the most sustainable milk options out there.

This one’s the closest in nutrition to cow’s milk, with around 3g protein, 4g carbs, and 2g fat per 100ml. It’s made from soaked soybeans and usually fortified with calcium and vitamin D. Use it in tea, soups, or pancake batter. A highlight—it’s got all nine essential amino acids, making it a complete protein source.

Coconut milk is thick, smooth, and smells mildly of coconut. It’s made from grated coconut and has about 0.2g protein, 2g carbs, and 3.5g fat per 100ml (the kind you drink, not the thick one in a can).You can pour it into curries or stir it into hot chocolate. Even without any dairy, it makes everything taste rich and cosy.

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Pea milk is a real thing—and it’s creamier than you’d think. It’s made from yellow split peas and has around 3g protein, 2g carbs, and 3g fat per 100ml. Most versions are fortified with calcium. You can blend it into smoothies, pour it into sauces, or even use it in mac and cheese. The best part is, it’s allergy-friendly and works for a lot of diets.