Milk substitutes: The best alternatives to cow's milk

Soy milk

Look out for organic quality here, there are also genetically modified soybeans.

Production: The beans are first soaked for a while. The big advantage: soy milk is high in protein and low in fat.

Caution: Soy milk has no calcium and no vitamin B12, although this is sometimes artificially added by the manufacturer.

Calories: 54 kcal per 100 ml

Rice milk

Sugar and flavorings are often added after filtering.

Production: Cooked rice is pureed, mixed with water and sieved very finely. It is sweetened to taste.

Use: Rice milk is low in protein and therefore not suitable for frothing coffee. But tastes great in muesli.

Calories: 47 kcal per 100 ml

Walnut milk

It has a very nutty aroma and is particularly refreshing in summer.

How to make it: Easy to make yourself with water, nuts, vanilla sugar and honey. It contains a lot of unsaturated omega-3 fatty acids, which have a positive effect on blood lipid levels.

Taste: Very intense. It is therefore a good idea to sweeten it with a little honey.

Calories: 68 kcal per 100 ml

Almond milk

Ideal for allergy sufferers: Unlike cereal milk, it is gluten-free.

Production: The almonds are first roasted and then ground. The flour is mixed with water and sweetener. Many nutrients are lost during filtering.

Use: Almond milk is ideal for baking and, of course, for drinking. However, it quickly becomes flaky in coffee.

Calories: 24 kcal per 100 ml

Hazelnut milk

Its fat content is similar to that of cow's milk, but without cholesterol.

Production: You can even make it yourself: Soak hazelnuts in water overnight, puree and pour through a cloth. Dry the remaining mass and use as flour.

Healthy: It contains B vitamins, vitamin E and omega-3 fatty acids. Tastes nutty and is therefore somewhat reminiscent of Nutella.

Calories: 51 kcal per 100 ml

Oat milk

It is not suitable for hot drinks, but is great for baking.

Production: Oat grains are not used as such, but oat flakes, which are soaked or boiled down. The mixture is then sieved.

Content: Many nutrients and proteins are missing. However, oat milk lowers cholesterol levels. Many children like it very much.

Calories: 45 kcal per 100 ml

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