11 Best Milk For Smoothies | Which Are The Best And What Are Their Benefits?

In this article I have made a list of the best milk for smoothies. Everything from regular dairy to the best vegan options.


I have been blending smoothies since I started working out about a decade ago.

But working in a smoothie bar is what got me addicted to it. 


For this list I added a bunch of research to what I already know on the subject. Since in the last few years a lot of new non-dairy milks have popped up as great alternatives for smoothies.

The purpose of the milk in your smoothie is not just ensuring a good consistency and taste. The right milk can also add protein, vitamins, healthy fats and a bunch of other important ingredients.

So keep reading to learn what every milk alternative brings to the table and which one fits your needs and lifestyle.


Check out my article on Best Liquids For Smoothies for even more options to choose from.

Table Of Comparison

1 Cup / 2,4 dlCaloriesProtein (g)Fat (g)Carbs (g)

Whole Milk
1498812

Low Fat Milk
1028.22.512

Almond Milk
3012.5-31

Oat Milk
1203516

Soy Milk
80-1007-944

Hemp Milk
60-8035-81

Pea Milk
14984.519

Rice Milk
1201222

Coconut Milk
180
2183

Cashew Milk
25-50121-2

Goat Milk
16891011
Keep in mind that these numbers vary a bit depending on brand

Best Milk For Smoothies List

Here you will find the best milk options for smoothies for every category.


Best milk for smoothies for weight loss


#1 Low Fat Milk – Best Low Calorie Dairy Option

Best Milk For Smoothies

Protein, calcium and a bunch of other important nutrients as well as great tasting. Low fat milk can be a great choice for you.

High protein

Even though losing weight might be your main goal you still need to fill your protein intake, especially if you are training regularly. 

Great taste and texture

Milk in general is one of the more popular choices for smoothies. And even though I prefer whole milk since it gives better taste and texture, low fat milk is not far behind. 

A downside to low fat milk is that it has by far the most calories of the weight loss liquids so you need to use it with moderation. A tip can be to add a bit of milk just for taste and feel instead of as your main liquid.

This makes low fat milk the best milk for smoothies for dairy options.


#2 Almond Milk – Jack of All trades

The go-to non dairy milk, almond milk is on the same level as dairy when it comes to making your smoothies tasty and creamy.

Great taste and texture

Almond milk is a great substitute for dairy milk since it has both great taste and consistency. 

Healthier for a lot of people

There is an argument to be made that almond milk (and non dairy milk in general) is healthier than regular milk. Since almond milk doesn’t contain saturated fats for example.

Good for weight loss

If you want that milky feel but you want to avoid the saturated fats or just prefer a non dairy alternative, then almond milk is a great choice.

In some places almond milk can be a bit more expensive than regular milk. But you will find that the health benefits are definitely worth the extra cash.


#3 Hemp Milk – Most Unique Taste

This somewhat underrated milk is packed full of protein and offers a great source of vitamins.

Packed with vitamins and minerals

Hemp milk is a good source of vitamin A, B12, D and even a great source of calcium and iron.

Contains all the essential amino acids

Out of the 20 amino acids you need to build protein your body can create 11, the other nine you get from your diet. And hemp milk has them all and all you need to do is pour it into the smoothie and enjoy.

A downside I have found is that hemp milk is kind of hard to find and expensive. Luckily you have the option of making it yourself to get down the cost.


Best milk for smoothies for weight gain


#4 Whole milk – Best Overall

Probably the most common ingredient in weight gain smoothies, whole milk has many great qualities.

Packed with calories

Whole milk is one of the easiest ways of adding calories to your smoothie. Milk is not only packed with calories but also full of protein and calcium.

Great taste and texture

The reason whole milk is so popular is because it gives one of the best texture and taste of any of the options when mixed with berries or protein powder. It is hard to find a more creamy and tasty smoothie base.

Healthy

Whole milk is a great source of many nutrients that are needed for a healthy diet. I try to stick to organic milk for the best possible health benefits.


#5 Pea Milk – Good for Protein and Carbs

One of the best milks for smoothies in terms of protein content.

Packed with protein

Some brands of pea milk have 8 grams of protein per cup which is basically the same as regular milk. A great option if you are working out a lot,

Tastes a lot like regular milk

If you choose the right brand, pea milk actually tastes eerily similar to regular milk. The most famous case of this is NotMilk. 

Great for the environment

Peas are very easy to produce and do not require a lot of resources to make. Making pea milk a great environmentally friendly option.

Pea milk can be a bit more expensive for the moment compared to other options. The taste of pure pea milk can be a bit less neutral than other options.


Best milk for smoothies for smoothie bowls


#6 Coconut Milk – Best Consistency

Coconut milk is actually more of a substitute to yogurt than to milk but it is worth mentioning nonetheless.

Better fat than dairy sources

Coconut milk is rich in short and medium chain triglycerides that are considered to be healthy fats. It does however contain saturated fats so do consume with some moderation.

Makes the smoothie creamy and smooth

Coconut milk has a very high fat content. this makes it a great base for a creamy smoothie.

Be aware that coconut milk has quite high calories. Making it great for weight gain smoothies but not the best option for weight loss. If weight loss is your goal I suggest half and half with another milk.


Best Sweet Milk For Smoothies

#7 Oat Milk – Best for Sweetness

Another great non-dairy option. A nice fatty milk with a touch of sweetness, this is in my opinion one of the best tasting milks.

Great for oat or peanut butter smoothies

The oaty taste and the sweetness of the milk make a great base for oat and/or peanut butter smoothies.

High in fibers and vitamins

So oat milk is great for both your bone strength and your gut health. But it is not only high in fibers and vitamins, it is also low in fat.

Compared to other options like almond milk, oat milk has a lot more calories and sugar. So it is probably not the best option for weight loss.


Best Vegan Milk For Protein


#8 Soy Milk – Best For Protein

This creamy option to regular milk is packed with taste and nutrients in a healthy package.

Rich in healthy fats

Soy milk is packed with great things for your body. One of them is omega-3 fatty acids which your body needs and can not make on its own.

Nice creamy consistency

My favorite way of creaming up a smoothie without milk or yogurt is to add some soy protein. 

More protein than any other milk

Soy milk has the most protein of any vegan options. And depending on the brand, soy milk has even more protein than regular milk.

Soy has gotten a bad reputation historically as increasing cancer for example. But this is a misconception based on faulty science. Soy milk is actually a healthier option in a lot of ways than regular milk.

All this contributes to making soy milk the best vegan milk for protein.


Underrated Milk Options


#9 Rice Milk

Rice is an amazing food that can do anything, milk included.

Good for your health

Low in saturated fats and cholesterol as well as promoting cardiovascular disease are just a few of the reasons rice milk is a great alternative.

Doesn’t affect the taste of the smoothie

In my experience I have an easier time masking the taste of rice milk than for example regular pea milk.

A downside to rice milk is the relatively low protein content, not that big of a problem if you just add a bit of protein powder to compensate.


#10 Cashew Milk

This is a lesser known but still great option.

Nutty flavour

Cashew milk has a slightly sweet, nutty flavor. A cup only has about 25-50 calories, making it one of the lower calorie milk alternatives. It’s also often fortified with vitamins and minerals, including calcium and vitamin D.


#11 Goat’s Milk

Goat’s milk may be easier to digest for some people compared to cow’s milk. It contains 9 grams of protein and about 170 calories per cup. Goat’s milk is also high in calcium and has a tangy flavor that can add a twist to your smoothie.


FAQ


Best coconut milk for smoothies

Thai Kitchen Unsweetened Coconut Milk is my top pick for smoothies. It has the best consistency and least additives of its competitors with only two ingredient. Check it out on Amazon.


Best almond milk for smoothies  

Elmhurst Milked Almonds is considered by many, including myself to be the best all round almond milk for smoothies. Check it out on Amazon.


Best Plant milk for smoothies

In terms of availability and general useability I would say that Almond, Oat and soy milk are the best plant milk for smoothies.

Photo of author

AUTHOR

John has been in the game of blending and brewing for years now. Originally from Sweden, he has worked as a barista at coffee shops in the US and as a bar manager at a smoothie and juice bar in Paris. Now he is the main editor for Blend Brew Enjoy where he puts all his passion and effort into helping people find their love for coffee and smoothies.

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