Kaylee Heartman / Daily Nexus

You’ve entered a cafe for your morning coffee or tea, determined to change your regular order and try something new and spontaneous. But the options overwhelm you like waves in the ocean, and you realize that perhaps you don’t even know what your preferences are. Perhaps there’s a whole world of possibility in the varieties of syrups, roasts, temperatures and toppings that you can’t even begin to imagine. 

Say you managed to decide that some sort of latte might be nice. Plain and simple, right? “Can’t go wrong with that,” you think. 

But then, the dreaded question — which type of milk to choose? Even just 15 years ago, the options were much simpler: you either ordered whole or 2%. Now, a plethora of non-dairy milks are competing to be the main character in your drink. You have the choice of soymilk, almond milk, oat milk, pea milk and others, perhaps if you’re in a really bougie coffee shop. So which one should you choose?

Here’s a nutritional and taste profile for the many varieties of “milk” that coffeeshops today offer, compiled to aid you in this difficult decision:

Whole milk

Beginning with the most basic option, the historical icon that all the up-and-coming milk alternatives are attempting to copy, we have regular cow’s milk.

One cup of whole milk contains roughly 150 calories, 8 grams of protein and a variety of important vitamins and minerals, such as calcium, vitamin B12, riboflavin and phosphorus. It’s no wonder that humans have been consuming cow’s milk for centuries as it helps meet various nutritional requirements.  

Milk is described as being creamy and slightly sweet — adding a perfect balance to bitter coffee.

Unfortunately, many people are lactose intolerant, suggesting that perhaps cow’s milk is not ideal for lifelong human consumption. In part due to this, the non-dairy milk alternatives have been developed.

Almond milk

There is also likely the most popular non-dairy alternative: almond milk.

Of course, there are a variety of options for this drink too, such a vanilla-flavored, sweetened versus unsweetened, “original” and chocolate. For the coffee shop scenario, we’ll be focusing on the “original” version produced by a commonly sold brand, Almond Breeze.  

A cup of this unsweetened almond milk contains only 30 calories and 1 gram of protein. The most prominent component is sodium, clocking in at 170 milligrams. 

On its own, this drink can be compared to water: not particularly flavorful, having a very thin texture.

This option is great if you want your drink to be mainly focused on the flavorings apart from the milk or if you prefer a lighter taste and feel, with the milk being mostly unnoticeable. 

Soy milk

Another option for those opting for the non-dairy beverage is soy milk. The popular brand Silk has many soy milk varieties, but we will consider the “original” version.

One cup contains 110 calories, 4.5 grams of fat, 8 grams of protein and 9 essential vitamins and minerals. This is an incredible plant-based option that offers similar benefits to regular cow’s milk. 

Similar to cow’s milk, soy milk is also creamy and can be quite sweet depending on the type used. Soy milk is certainly more flavorful, especially the vanilla flavored varieties, and noticeable in a drink than almond milk, so if you prefer your drinks to be more milk-based, this is a wonderful option.

Oat milk

And now for the newest, trendiest non-dairy alternative: oat milk.

Not only is oat milk dairy-free, but it is also suitable for those allergic to nuts and soy, making it the most accessible option for all. One cup of Oatly’s unsweetened oat milk has 120 calories, 5 grams of fats, 3 grams of protein and 8 different minerals and vitamins. While it contains less protein than soy milk, it continues to hold a significant amount of nutrients. 

Oat milk is likely the creamiest and thickest of all the milk options, and its sweetness can vary depending on the variety chosen. Once again, choose this option if you prefer a more milky drink or a creamier texture.

Whether you’re looking for ways to boost your nutrition or searching for the perfect texture for your favorite milk-inclusive drinks, hopefully this guide will be helpful in reaching peak perfection with your drink orders!