Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Author:
Gina Hundley Gomez, RDN
Coauthors:
Jennifer Anderson, MSPH, RDN
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Families that need or want a completely dairy-free alternative to milk have several plant-based options in today’s grocery stores. Keep reading to learn all about the best non-dairy milk for toddlers.
What to consider when choosing a non-dairy milk alternative
While toddlers don’t have to drink milk, the best milks for toddlers provide many essential nutrients, including vitamin D and calcium, in one kid-friendly beverage.
Currently, there are two non-dairy milk alternatives that provide similar amounts of protein and fat as dairy milk: soy milk and pea protein milk.
Choosing the one that is best for your family will likely depend on several factors such as:
When choosing a non-dairy milk for your toddler, you’ll want to find one that’s high in both protein and in fat.
Soy milk
Soy milk is one of the most long-standing and commonly available non-dairy milk alternatives.
In terms of protein, fat and calories, unsweetened soy milk is a nutrient-dense option for toddlers and kids.
Depending on the brand, a cup of unsweetened fortified soy milk contains about (1):
7 grams protein
4 grams fat
3 grams carbohydrates
300 mg calcium
150 mcg vitamin A
3 mcg vitamin D
If soy milk is the right choice for your family, choose a plain or unsweetened one that is fortified with calcium, and vitamins A and D.
It is ideal for toddlers to have limited added sugars in their diet. Many “original” flavor soy milks contain added sugars, so be sure to check the labels.
You can learn to make homemade flavored milk, so you can control the sweeteners and flavorings you’re consuming.
In addition to soy milk, be sure to offer other foods throughout the day that will provide plenty of healthy fats.
This milk can be found on its own or mixed into other plant-based milks. One brand is Ripple.
For reasons that are likely obvious to most parents of toddler and young kids, no one seems to be calling it “pea milk.”
It is made from yellow split peas, fortified with several key nutrients, and contains thickeners, oils and flavorings to create a creamy, milk-like experience.
This milk alternative is gaining popularity for being a non-dairy milk alternative that contains a significant amount of protein, fat and calcium, and is also soy, nut and gluten free.
Depending on the brand, 1 cup of unsweetened fortified pea protein milk contains about (2):
8 grams protein
4.5 grams fat
1 gram carbohydrate
440 grams calcium
110 mcg vitamin A
6 mcg vitamin D
If pea protein milk is the right choice for your family, a plain, unsweetened variety that is fortified with calcium, and vitamins A and D is a good option.
Ripple currently has a product called “Ripple for Kids” that contains some additional added nutrients but also contains added sugar that the unsweetened original version does not.
Almond milk is made from ground almonds and water, and is naturally dairy-free and contains vitamin E.
Almond milk in stores also contains thickeners and flavoring. It is often fortified with vitamins and minerals. Families with tree nut allergies should avoid almond milk.
Depending on the brand, 1 cup of unsweetened fortified almond milk contains about (5):
1 gram protein
2.5 grams fat
8 grams carbohydrate
450 mg calcium
150 mcg vitamin A
5 mcg vitamin D
7.5 mg vitamin E
Almond milk is not appropriate as a staple beverage for toddlers.
Not to be confused with “coconut milk” (which is sold in cans and is used as an ingredient in many cuisines), “coconutmilk” or “coconut beverage” is the coconut-based option in the dairy section of the grocery store.
Coconut beverage is made from coconut cream and water. It has added vitamins and minerals, and thickeners.
Depending on the brand, 1 cup of unsweetened fortified coconut beverage contains about (6):
0 grams protein
4 grams fat
2 grams carbohydrate
450 mg calcium
180 mcg vitamin A
2 mcg vitamin D
Since coconut milk does not contain protein, it is not appropriate for toddlers as a beverage.
For many years, rice milk was the only commonly available dairy-free milk alternative for folks with soy allergies.
That’s not the case today, but rice milk is still a popular choice and is available in many flavors and varieties.
Commercial rice milks are made with water and milled rice and contain thickeners and flavoring. They are often fortified with vitamins. Rice milk is low in fat and protein.
Depending on the brand, 1 cup of unsweetened fortified rice milk contains about (7):
0 grams protein
2.5 grams fat
25 grams carbohydrates
280 mg calcium
90 mcg vitamin A
5 mcg vitamin D
Related: If your child is a picky eater, check out our expert tips to overcome picky eating.
Hemp milk
If your local grocery store carries hemp milk, it will likely be in shelf-stable cartons instead of the refrigerated dairy section.
Hemp is a good source of omega 3 and 6 fatty acids, so hemp milk has more fat than many plant-based milks, but it is still low in protein compared to soy and pea protein milk.
It is available in unsweetened options, but many “original” flavors do contain added sugar.
Depending on the brand, 1 cup of, unsweetened fortified hemp milk contains about (8):
3 grams protein
5 grams fat
0 grams carbohydrate
260 mg calcium
90 mcg vitamin A
2 mcg vitamin D
Hemp milk may be used as a beverage for toddlers occasionally, because it is low in protein.
Kiki Milk
Kiki Milk is a newer plant-based milk, just released in 2021. It is available in two flavors (original and chocolate) and includes a blend of ingredients. (9)
Coconut
Oats
Pumpkin seeds
Monk fruit
Amla (Indian gooseberry)
Banana
Seaweed
Hemp seeds
Blueberries
Spinach
Coconut sugar
Cocoa (only in chocolate flavor)
This combination of ingredients gives Kiki Milk a range of nutrients. One serving provides a source of protein, fat, fiber and an array of vitamins and minerals like magnesium, iron and vitamin K.
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Gina Gomez is a Registered Dietitian with a degree in human nutrition and dietetics from Washington State University. In her professional life, she has worked with families and kids from birth through young adulthood. She has a soft spot in her heart for helping little kids develop healthy relationships with food, and helping families let go of mealtime struggles. Her three kids give her ample opportunities to see if her advice and recommendations are any good, and have helped her develop the following parenting matras: "Practice makes perfect," and "This too shall pass."
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Families that need or want a completely dairy-free alternative to milk have several plant-based options in today’s grocery stores. Keep reading to learn all about the best non-dairy milk for toddlers.
In this article, we will cover
What to consider when choosing a non-dairy milk alternative
While toddlers don’t have to drink milk, the best milks for toddlers provide many essential nutrients, including vitamin D and calcium, in one kid-friendly beverage.
Currently, there are two non-dairy milk alternatives that provide similar amounts of protein and fat as dairy milk: soy milk and pea protein milk.
Choosing the one that is best for your family will likely depend on several factors such as:
Related: Iron is an important nutrient to keep in mind. Learn the top iron-rich foods for babies, toddlers and kids.
The best non-dairy milk for toddlers
When choosing a non-dairy milk for your toddler, you’ll want to find one that’s high in both protein and in fat.
Soy milk
Soy milk is one of the most long-standing and commonly available non-dairy milk alternatives.
In terms of protein, fat and calories, unsweetened soy milk is a nutrient-dense option for toddlers and kids.
Depending on the brand, a cup of unsweetened fortified soy milk contains about (1):
If soy milk is the right choice for your family, choose a plain or unsweetened one that is fortified with calcium, and vitamins A and D.
It is ideal for toddlers to have limited added sugars in their diet. Many “original” flavor soy milks contain added sugars, so be sure to check the labels.
You can learn to make homemade flavored milk, so you can control the sweeteners and flavorings you’re consuming.
In addition to soy milk, be sure to offer other foods throughout the day that will provide plenty of healthy fats.
Related: Here’s how to teach your child to eat soybeans.
Pea protein milk
This milk can be found on its own or mixed into other plant-based milks. One brand is Ripple.
For reasons that are likely obvious to most parents of toddler and young kids, no one seems to be calling it “pea milk.”
It is made from yellow split peas, fortified with several key nutrients, and contains thickeners, oils and flavorings to create a creamy, milk-like experience.
This milk alternative is gaining popularity for being a non-dairy milk alternative that contains a significant amount of protein, fat and calcium, and is also soy, nut and gluten free.
Depending on the brand, 1 cup of unsweetened fortified pea protein milk contains about (2):
If pea protein milk is the right choice for your family, a plain, unsweetened variety that is fortified with calcium, and vitamins A and D is a good option.
Ripple currently has a product called “Ripple for Kids” that contains some additional added nutrients but also contains added sugar that the unsweetened original version does not.
Related: Here’s what to do if you’re concerned your toddler is drinking too much milk.
Other plant-based and non-dairy milk alternatives
There are several other plant-based milk options on the market. They are naturally lower in fat and in protein than other plant-based milks.
Toddlers and young kids who are still rapidly growing and developing need more protein and fat than these milk provide in each bite and sip.
Oat milk
Oat milk beverages are made from water, oats, oils, and are typically fortified with several key vitamins.
Oat milks vary widely in nutritional content depending on brand and variety within the same brand.
They are all generally lower in protein and/or fat than soy and pea protein milks.
Depending on the brand, 1 cup of unsweetened fortified oat milk contains about (3,4):
Oat milk may be used as a beverage for toddlers only occasionally, because it is low in protein.
Related: Get your child to eat oats with our handy guide.
Almond milk
Almond milk is made from ground almonds and water, and is naturally dairy-free and contains vitamin E.
Almond milk in stores also contains thickeners and flavoring. It is often fortified with vitamins and minerals. Families with tree nut allergies should avoid almond milk.
Depending on the brand, 1 cup of unsweetened fortified almond milk contains about (5):
Almond milk is not appropriate as a staple beverage for toddlers.
Related: Help your child learn to eat almonds.
Coconut beverage
Not to be confused with “coconut milk” (which is sold in cans and is used as an ingredient in many cuisines), “coconutmilk” or “coconut beverage” is the coconut-based option in the dairy section of the grocery store.
Coconut beverage is made from coconut cream and water. It has added vitamins and minerals, and thickeners.
Depending on the brand, 1 cup of unsweetened fortified coconut beverage contains about (6):
Since coconut milk does not contain protein, it is not appropriate for toddlers as a beverage.
Related: Curious about drinking raw milk? Read if raw milk is good for kids and toddlers.
Rice milk
For many years, rice milk was the only commonly available dairy-free milk alternative for folks with soy allergies.
That’s not the case today, but rice milk is still a popular choice and is available in many flavors and varieties.
Commercial rice milks are made with water and milled rice and contain thickeners and flavoring. They are often fortified with vitamins. Rice milk is low in fat and protein.
Depending on the brand, 1 cup of unsweetened fortified rice milk contains about (7):
Related: If your child is a picky eater, check out our expert tips to overcome picky eating.
Hemp milk
If your local grocery store carries hemp milk, it will likely be in shelf-stable cartons instead of the refrigerated dairy section.
Hemp is a good source of omega 3 and 6 fatty acids, so hemp milk has more fat than many plant-based milks, but it is still low in protein compared to soy and pea protein milk.
It is available in unsweetened options, but many “original” flavors do contain added sugar.
Related: Are you concerned about how much sugar your child consumes? Learn how to manage your child’s sugar intake.
Depending on the brand, 1 cup of, unsweetened fortified hemp milk contains about (8):
Hemp milk may be used as a beverage for toddlers occasionally, because it is low in protein.
Kiki Milk
Kiki Milk is a newer plant-based milk, just released in 2021. It is available in two flavors (original and chocolate) and includes a blend of ingredients. (9)
This combination of ingredients gives Kiki Milk a range of nutrients. One serving provides a source of protein, fat, fiber and an array of vitamins and minerals like magnesium, iron and vitamin K.
1 cup of Kiki Milk contains about (10):
Note: Kiki Milk is not fortified with vitamin D, so we suggest either supplementing or sourcing from other foods like eggs.
Related: Get our free picky eater guide, From Stress to Success.
References