There are many factors that might cause someone to go dairy free. Some people may experience symptoms of lactose intolerance, have a milk allergy or are breastfeeding a baby experiencing a milk allergy. Others may want to reduce cholesterol levels or may have religious or ethical concerns surrounding dairy consumption.Non-dairy alternatives are widely available for milk, yogurt, cheese and ice cream. If eliminating all dairy from your diet seems overwhelming, start small. Many dairy-free options taste great and work in recipes that call for traditional dairy products.
Milk: Non-dairy milks come in soy, coconut, almond, rice, oat, hemp and flax. Opt for unsweetened versions to avoid added sugar and calories. Most companies fortify non-dairy milk with vitamins A, D, B12 and calcium to mimic traditional milk. You’ll find that soy tends to have the most protein per serving and most of these non-dairy options provide 30-50% of your daily calcium needs (based on a 2000 calorie diet). Silk, Almond Dream, Rice Dream, and 8th Continent are popular brands. Many grocery stores, including Whole Foods Market, Trader Joe’s and Stop and Shop, carry their own brand label at competitive prices.
Non-dairy milk nutrition facts for a serving size of 1 cup (8 ounces)
| Calories* | Protein (g)* | Calcium (%)* | |
| Soy | 90 | 6-8 | 30 |
| Coconut | 80-90 | 1 | 45 |
| Almond | 40-60 | 1 | 45 |
| Rice | 120 | 1 | 30 |
| Hemp | 60 | 3 Hemp provides all essential amino acids | 50 |
| Flax | 60 | 0 | 30 |
*All values are approximate and calcium percentage daily values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Yogurt: If you’re looking for non-dairy yogurt, soy, almond and coconut varieties are available in plain and fruit flavors. Again, watch for added sugar and calories. Silk, Almond Dream, Kite, Forager’s and So Delicious are popular non-dairy yogurt brands.
Non-dairy yogurt nutrition facts for a serving size of 5.3-6 ounces
| Calories* | Protein (g)* | Calcium (%)* | |
| Soy | 160 | 6 | 30 |
| Coconut | 130 | 1 | 20 |
| Almond | 160 | 1 | 20 |
Cheese: Dairy-free cheese can be found in soy, almond, rice and other nut-based varieties. Melting textures vary amongst these varieties, but some work well for dishes like nachos, pizza and dips. Daiya, Go Veggie, Follow Your Heart and Chao are some popular brands that all melt and stretch like dairy cheese.
Ice Cream: More non-dairy ice creams are coming onto the market with soy, almond, rice, cashew and coconut as a base. Ben and Jerry’s now makes almond-based flavors including Chunky Monkey and Cherry Garcia. More recently, Breyer’s has created an almond based Oreo flavor. So Delicious, Nada Moo, Purely Decadent and Coconut Bliss are all brands to look for. Many of your favorite traditional dairy flavors can be found in a non-dairy version.
Dairy ingredients can be listed in more ways than your standard milk, yogurt and cheese. If eliminating dairy due to an allergy or intolerance, look for these ingredients on the label: ammonium caseinate, calcium caseinate, casein, curds, delactosed whey, hydrolyzed milk protein, paneer and whey. Some artificial or natural flavorings can be derived from dairy including natural butter, coconut cream and egg flavors. If you’re unsure of any ingredients you can contact the manufacturer for clarification.
Bottom Line: Many non-dairy milks and yogurts contain just as much, if not more, calcium per serving as dairy milk. It’s important to remember that the body needs vitamin D to absorb calcium, so check that your non-dairy milk or yogurt is fortified with this vitamin. Eliminating dairy from your diet doesn’t have to be a sacrifice because there are fun and delicious non-dairy options available. More helpful information can be found at www.godairyfree.org.
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