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The Best Milk for Smoothies

What is the best milk for smoothies?

With so many options available, it can be tough to decide which milk is right for your blend.

This guide will explore the best milk for smoothies, taking into account taste, texture, nutrition, and dietary needs.

What’s the Right Milk for Your Smoothie?

Ultimately, the best milk for your smoothie is the one that you enjoy the most and that fits your dietary needs and preferences.

Consider the following factors when making your decision:

  • Taste: Do you prefer a neutral flavor or something with a little more flavor?
  • Texture: How thick and creamy do you like your smoothies?
  • Nutrition: Are you looking for a protein boost, extra calcium, or a low-calorie option?
  • Dietary Restrictions: Do you have any allergies or intolerances that need to be considered?
Woman drinking a green smoothie.
What milk is best for your smoothie?

Best Milk Based on Dietary Preference

  • Vegan: Plant-based, oat milk
  • Keto: Macadamia nut milk or flax milk
  • Low-Carb: Soy milk or no-fat dairy milk, Unsweetened almond milk
  • Weight Loss: Unsweetened almond milk, skim milk
  • Lactose-Intolerance: Plant-based, lactose-free milk
  • High-Calorie: Whole cow’s milk, goat milk
  • Non-Dairy: Almond Milk, plant-based milk
  • Dairy:  2% cow’s milk, sheep milk, goat milk

Best Milk Based on Smoothie Type

  • Fruit: Almond, coconut
  • High Protein: Cow’s, soy, pea 
  • Creamy: Cow’s milk, oat, coconut
  • Green or Vegetable: Unsweetened almond milk
Two Tropical Microgreens Smoothie in Mason Jars
Tropical Microgreens Smoothie

Below are a variety of different milks you can use in your favorite smoothies.

Animal-Based Milk

Animal-based milk comes from mammals and is packed with nutrients like protein, calcium, and vitamins.

Cow’s, goat’s, and sheep’s milk are the most common, each with unique flavors and uses.

While a good source of nutrition, some people have intolerances, and environmental concerns have led to plant-based alternatives growing in popularity.

Cow’s Milk

Cow’s milk is the most widely consumed type of milk globally, due to its availability, taste, and nutritional value.

Below is a breakdown of some common types of cow’s milk.

Whole Milk

The OG of milk, whole milk delivers richness and creaminess like no other.

Its higher fat content creates a luxuriously smooth texture and adds a satisfying satiety factor.

Plus, it’s packed with protein, calcium, and vitamin D for a nutritional boost.

Whole milk in a bottle next to a glass of milk
Whole Milk

Reduced-Fat Milk

If you’re looking for a slightly lighter option, 2% or 1% milk still provides a creamy texture and a good dose of nutrients.

Just be aware that the lower fat content can make your smoothie a bit thinner.

Skim Milk

The low-fat champ, skim milk is a great choice for calorie-conscious smoothie enthusiasts.

It still blends well and adds protein and calcium, but don’t expect the same level of creaminess as its higher-fat counterparts.

Goat’s Milk

Goat’s milk is another delicious and nutritious option in the milk world.

It is similar to cow’s milk in protein, calcium, and vitamin D content, but slightly lower in lactose.

It has a slightly tangy and earthy flavor and is thinner as compared to cow’s milk.

Sheep’s Milk

Sheep’s milk, renowned for its richness and subtle tang, has been a beloved beverage for thousands of years.

Compared to cow’s milk, sheep’s milk has a higher fat content and is richer in calcium and protein.

While not as widely available as cow’s milk, sheep’s milk is becoming increasingly popular due to its unique flavor and health benefits.

2 sheep
Sheep milk

Plant-Based Milks

Plant-based milks are delicious and nutritious alternatives to traditional dairy milk.

They are made from non-dairy sources like grains, legumes, legumes, vegetables, nuts, and seeds.

Almond Milk

A popular choice for its neutral flavor and low-calorie count, almond milk blends seamlessly into smoothies without overpowering other ingredients.

It’s also vegan and lactose-free, making it a great option for those with dietary restrictions.

Just keep in mind that almond milk is naturally low in protein and calcium.

A jar of almond milk next to a bowl of almonds
Almond Milk

Soy Milk

Soy milk is a protein powerhouse, packing in about 8 grams per cup.

It also has a naturally creamy texture and a slightly nutty flavor that can complement certain fruits and veggies.

Choose unsweetened soy milk to avoid added sugars.

Oat Milk

The new kid on the block, oat milk is quickly becoming a favorite for its smooth texture and subtle sweetness.

It’s naturally vegan, gluten-free, and contains some fiber.

However, oat milk can be higher in calories and carbohydrates than other plant-based milks.

Coconut Milk

For a tropical twist, coconut milk adds a unique sweetness and richness to smoothies.

It’s also a good source of healthy fats, however, it can be higher in calories.

Just be mindful of the higher calorie and fat content.

Coconut Milk in a glass next to a coconut
Coconut Milk

Pea Milk

This emerging milk has 8 grams of protein and only 30-40 calories per cup, along with minimal carbs (around 1 gram). 

Its naturally sweet flavor blends well in smoothies.

Flaxseed Milk

Flaxseed milk is a creamy plant-based milk made from, you guessed it, flaxseeds!

It’s packed with heart-healthy omega-3s and fiber, plus has a slightly nutty taste and smooth texture.

Cashew Milk

Cashew milk is the creamy queen of plant-based milk!

Made from soaked & blended cashews, it’s naturally sweet and rich, perfect for smoothies.

It’s packed with vitamins & minerals, it’s low in carbs & lactose-free.

Macadamia Nut Milk

Macadamia nut milk is a gourmet treat for your taste buds, with a subtle buttery richness and creamy texture.

It’s naturally low in sugars and carbs, making it a healthy choice, and its slightly sweet flavor shines in smoothies!

Hemp Milk

Hemp milk is made from soaked and blended hemp seeds, creating a milky goodness without the THC (psychoactive stuff).

It is earthy, nutty, and has a creamy texture.

Mason jar of hemp milk
Hemp Milk

Sunflower Seed Milk

Sunflower seed milk is made by blending sunflower seeds with water and straining the mixture.

It offers a creamy texture and a mild, nutty flavor, while also being naturally dairy-free, lactose-free, and suitable for those with nut allergies.

It is, however, lower in protein as compared to other plant-based milks.

Specialized Milks

The term specialized milk can encompass a broad range of milk products that cater to specific needs or preferences beyond the regular variety.

Here are some key categories to consider:

Lactose-Free Milk

If you’re lactose intolerant, fear not! Lactose-free milk is specially treated to break down the lactose sugar, making it easier to digest.

It comes in all fat variations (whole, reduced-fat, skim) and has a similar taste and texture to regular milk.

Lactaid Milk
Lactose-Free Milk

Nut-Free Milk

For those with nut allergies, sunflower seed milk, pea milk, or hemp milk can be safe and delicious alternatives.

They each have their own unique flavor and nutritional profile, so experiment to find your favorite.

High-Protein Milk

Fortified with additional protein, this milk is ideal for athletes, fitness enthusiasts, or those seeking increased protein intake.

Fairlife High Protein Milk
High Protein Milk

A2 Milk

This specialized milk contains only A2 beta-casein protein.

It is believed to be easier to digest by some individuals than the A1 type found in conventional milk.

It is important to note that A2 has the same amount of lactose as regular milk and is not meant for people with lactose intolerance.

Do you need some ideas for smoothie add-ins? Check out this Age-Defying Dietitian blog post- Smoothie Add-Ins That Will Supercharge Your Diet.

Acerolo cherries, banana, and strawberry smoothie
The best milk is the one you enjoy!

Best Milk for Smoothies for Weight Loss

If weight loss is your goal, choosing the right milk for your smoothies can make a big difference!

Here are some top contenders:

  • Unsweetened Almond Milk: This is the reigning champ for calorie-conscious smoothies. With only about 30 calories per cup, it’s a fantastic milk for a weight loss smoothie. Just keep in mind that almond milk is naturally low in protein and calcium, so you might want to add protein powder or other nutrient-rich ingredients.
  • Unsweetened Soy Milk: Packing around 8 grams of protein per cup and only 80 calories, soy milk is another great option. It’s slightly higher in calories than almond milk, but the protein content can help you feel fuller for longer. Choose unsweetened varieties to avoid added sugars.
  • Skim Milk: Clocking in at around 80-90 calories per cup, skim milk is a decent choice for your weight loss smoothie. In addition, it offers a good amount of protein (around 8 grams) and calcium.
Woman celebrating weight loss on a scale; arms raised in a "V"
Low-calorie milk can support your weight loss efforts.

Alternative Liquids for Smoothies

Beyond milk, a whole world of liquids awaits to elevate your smoothie game!

Here are some alternatives that offer unique benefits and flavor profiles:


Simple yet effective, water provides a neutral base for your smoothie, letting other ingredients shine. 

It’s perfect for fruit-heavy blends or when you want a lighter, refreshing drink.


Fruit or vegetable juices can add concentrated sweetness and flavor to your smoothie. 

Opt for unsweetened, 100% juice varieties for the healthiest option.

Coconut Water

This naturally sweet and electrolyte-rich liquid adds a tropical twist to your smoothie. 

It’s a great choice for post-workout recovery or when you need a hydrating boost.

Coconut Water
Coconut Water

Sparkling Water

 For a bubbly twist, try replacing some of the liquid with sparkling water. 

This can lighten the texture and add a fun effervescence to your smoothie.

Coffee or Tea

A shot of espresso or brewed tea can add depth and complexity to your smoothie. 

Experiment with different flavors like matcha, chai, or cold brew for unique taste combinations.


This fermented tea adds a tangy probiotic boost to your smoothie. Choose flavors that complement your ingredients, like ginger or berry.



Kefir is a fermented drink that is packed with probiotics, protein, calcium, and other essential nutrients.

Using kefir in your smoothies can provide health benefits, such as improved digestion, boosted immunity, and increased gut health.

Kefir also has a naturally tangy flavor that can add a refreshing depth to your smoothies.

A glass of kefir

Takeaways on the Best Milk for Smoothies

In the quest for the perfect smoothie, the choice of milk plays a crucial role in achieving the desired taste, texture, and nutritional profile.

Whether you prefer the richness of dairy milk, the nutty undertones of almond milk, or the tropical essence of coconut milk, there’s a milk option to suit every palate and dietary need.

Experiment with different varieties to discover your favorite combination and elevate your smoothie experience. Cheers to delicious and nutritious smoothies!

woman making a smoothie; pouring milk into a blender

Have you tried smoothie bowls? Check out our Ultimate Guide to Smoothie Bowl Toppings.

Hungry for More?

Check out the Age-Defying Dietitian’s Blog for the latest content on all things healthy aging!

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