Everything you need to know about plant-based milks, cheeses, yogurts, and more
Dairy production involves significant ongoing welfare harms: cows are separated from calves within hours of birth (causing documented distress in both mother and calf), male calves are killed or sent to veal operations, cows are pushed to produce 10x their natural milk volume through selective breeding and management, and most are confined to large sheds with limited grazing access.
Plant-based dairy alternatives have improved dramatically — both in taste and nutritional completeness. The market now offers excellent options for every dairy application, and switching dairy is among the most impactful dietary changes for both animal welfare and climate impact.
| Milk Type | Protein (per 240ml) | Key Nutrients | Best For | Environmental Impact |
|---|---|---|---|---|
| Soy milk | 7–8g | B12 (fortified), calcium, vitamin D; protein most comparable to dairy | Coffee, cooking, cereal — most versatile | Low — 2.9kg CO2e/L vs 3.2 dairy |
| Oat milk | 3–4g | Beta-glucan fiber, B vitamins; barista versions foam well | Coffee, smoothies — best for lattes | Low — best land use of all milks |
| Almond milk | 1–2g | Vitamin E, calcium (fortified); low calorie | Light cooking, cereal, smoothies | Moderate — high water use in California |
| Pea milk | 8g | High protein; calcium, potassium; creamy texture | Cooking, smoothies — best protein content | Very low — among lowest water use |
| Coconut milk | 0–1g | MCTs; high fat; rich flavor | Curries, desserts, baking | Moderate — deforestation risk in some regions |
| Hemp milk | 3g | Omega-3 and omega-6; all essential amino acids | Smoothies, cereal — nutritional profile | Low — no pesticide requirements |
| Rice milk | 1g | Allergen-free; B vitamins; naturally sweet | Allergen-free applications; baking | Moderate — higher water use; methane from paddies |
| Cashew milk | 1g | Creamy texture; good for sauces | Cream sauces, soups, desserts | Moderate — water intensive |
Note: Choose calcium-fortified versions to match dairy's calcium content (~300mg per 240ml). B12 fortification is also common and important for those relying on plant milks as a primary milk source.
Plant-based cheese has improved substantially — cashew, almond, and coconut-based products now achieve good meltability and flavor depth. Fermented options (using traditional cheesemaking cultures with nut bases) offer complex flavors comparable to artisan dairy cheeses.
Plant-based yogurts have largely solved the texture problem using tapioca starch and pectin. Live bacterial cultures function identically in plant bases as in dairy — providing the same probiotic benefits. Coconut and oat-based yogurts are closest to full-fat dairy texture.
Plant-based butters work almost identically to dairy butter in cooking and baking. The key functional property — saturated fat content — is easily matched with coconut oil-based products. For spreading, many people find plant-based butters indistinguishable from dairy.
Plant-based ice cream has been excellent for years — coconut milk base achieves comparable richness to dairy. Heavy cream alternatives work in most applications. Whipped cream options have improved; aquafaba (chickpea liquid) creates excellent stable whipped cream at home.
Mozzarella on pizza doesn't melt quite like dairy (though Violife and Miyoko's are close). Fresh cream over hot desserts behaves differently. Some very delicate pastries depend on dairy fat behavior. These are edge cases — the vast majority of dairy applications have excellent plant-based substitutes.
Plant-based dairy can fully meet nutritional needs when chosen thoughtfully:
Switching to plant-based dairy is one of the most impactful and easiest dietary changes for animal welfare.
Dairy Welfare Details Full Plant-Based Guide