Top Substitutes for Major Dairy Foods

Posted by Dr. Della Parker on August 31, 2018

For some, finding a substitute for dairy is a must. They may have determined through a food intolerance evaluation that they have a milk allergy or are lactose intolerant. Others avoid dairy because they are vegan or ovo-vegetarians. There are even those that have concerns about potential contaminants which might include hormones, pesticides, and antibiotics. Finally, others believe it is a healthy choice.

Regardless of why you want a dairy substitute, we give you dairy substitutes for all the major dairy foods; milk, yogurt, butter, and cream below.

SUBSTITUTES FOR MILK

When substituting milk in recipes, coconut milk is the go-to alternative. It contains more fat than the other alternatives—which is a feature you will want when substituting for most recipes. Some of these alternatives are fortified with Vitamin D to give them have some of the nutritional qualities of milk; others can be fortified with vitamin D. You will want to keep an eye on the sugar content of these substitutes—some add sugar for taste, most have a no-added-sugar option.

Soy milk: Contains 109 calories, 5 grams of fat, 7 grams of protein and 8 grams of carbs.
Rice milk: Contains 120 calories, 2.5 grams of fat, 1 gram of protein and 23 grams of carbs.
Oat milk: Contains 130 calories, 2.5 grams of fat, 4 grams of protein and 24 grams of carbs.
Almond milk: Contains 60 calories, 2.5 grams of fat, 1 gram of protein and 8 grams of carbs.
Coconut milk: Contains 80 calories, 5 grams of fat, 0 grams of protein and 7 grams of carbs.
Cashew milk: Contains 60 calories, 2.5 grams of fat, 1 gram of protein and 9 grams of carbs.
Flaxseed milk: Contains 50 calories, 2.5 grams of fat, 0 grams of protein and 7 grams of carbs.
Hemp milk: Contains 100–140 calories, 5–7 grams of fat, 2–5 grams of protein and 8–20 grams of carbs.

SUBSTITUTES FOR YOGURT

Yogurt is made by adding live active bacterial cultures to milk to ferment it. These “good” bacterias help promote a healthy gut. Non-dairy yogurts can be made by adding live active cultures to an assortment of plant-based milks. They vary in their content of protein, fat, and carbs.

Coconut milk yogurt: 180 calories, 14 grams of fat, 1 gram of protein and 12 grams of carbs.
Almond milk yogurt: 128 calories, 7 grams of fat, 3 grams of protein, 14 grams of carbs and less than 1 gram of fiber.
Soy milk yogurt: 80 calories, 3.5 grams of fat, 6 grams of protein and 6 grams of carbs.
Hemp yogurt: 147 calories, 4.5 grams of fat, 11 grams of protein, 16 grams of carbs and 3.4 grams of fiber.

SUBSTITUTES FOR BUTTER

Butter is often the binding ingredient in most recipes. It is the fat in butter that keeps food together; most alternatives tend to have similar fat content, but coconut butter is going to give you the most fat content and is recommended for baking.

Vegetable oil blends: 50–100 calories, 6–11 grams of fat, 0 grams of protein and 0 grams of carbs
Coconut butter: 105–130 calories, 10–14 grams of fat, 0–2 grams of protein and 0–8 grams of carbs
Cultured vegan butter, made from coconut and cashews: 90 calories, 10 grams of fat, 0 grams of protein and 0 grams of carbs
Nut butters: 93–101 calories, 8–9 grams of fat, 2–3 grams of protein and 3–4 grams of

SUBSTITUTES FOR CREAM

Enter coconut milk or coconut cream. Coconut milk, a blend of coconut milk and water, is quite thick on its own and add richness to dairy-free baked goods. Coconut cream is much thicker than coconut milk. Essentially, it’s the ‘cream’ that rises to the top of coconut milk.

Coconut milk: Contains 80 calories, 5 grams of fat, 0 grams of protein and 7 grams of carbs.
Coconut cream: Contains 80 calories, 5 grams of fat, 0 grams of protein and 7 grams of carbs.

At Stellar Health and Wellness, all three of our wellness professionals are focused on the individual. Contact Dr. Della Parker, Integrative Nutritionist Amy Hardesty, or Massage Therapist Yvonne Schroeder for an appointment today or call 503-344-6631.