What is the Best Milk for Smoothies?

Know the different kinds and which ones are the best for your personal goals.

Milk Versus Water & Juice

When making a smoothie, it’s typical to blend all of the solid ingredients (such as frozen fruit, fresh fruits, and nut butter) with a liquid base in order to achieve that perfect smoothie consistency. Some smoothie recipes call for certain liquid bases. The most common liquids used for smoothies are milk and fruit juice or you could substitute water. Why should it matter which one you use as long as that smoothie consistency is achieved?

Smoothie making is a bit of an artform itself. If you’re someone who has tried loads of smoothies with each of these three liquid bases, you probably already know the difference between the taste, consistency, and overall appearance of each smoothie.

Smoothie ingredients themselves can also affect the final appearance of a smoothie, but the liquids used to blend the smoothie is what impacts the overall texture of your smoothie.

Smoothies made with water and juice tend to come out more liquidy and less full than those made with milk. Juice is also higher in acidity and typically has more sugar than most milk. Milk is higher in calcium which is good for your bones, heart, and muscles. It also helps to give your smoothie a creamy consistency. There are several benefits when it comes to using milk for your smoothies but there are so many different kinds of milk, how do you know which one is the best for you?

Let’s first break down the two main types of milk, animal and plant.

The Variety of Milk That Comes From Animals

If you grew up in the US, Europe, or the UK then cow milk is most likely something that has been in your fridge before. If you grew up in Russia or Canada, then a common milk you may have seen is moose milk. During biblical times, the most common milk mentioned is goat and sheep milk. The list does not stop there though when it comes to animal milk that is commonly used.

Buffalo and camel milk are both popular options around the world. Even horse milk is known for its high contents of protein and vitamins and has been a popular choice in Russia and Asia for centuries.

The Variety of Plant-Based Milks

Milk from plants has been around since at least the 13th century with both almond milk and soy milk being recorded in China and the Middle East. This variety is considered dairy free milk which is one of the reasons for their popularity.

While almond milk seems to have the most popularity around the world, plant-based milk does not stop there: coconut milk, oat milk, rice milk, pea milk, hemp milk, peanut milk, cashew milk, the list goes on and on. Some plant-based milks are even blended and sold together such as almond coconut milk. There is really no limit to the variety of plant-based milk.

Animal Milk Versus Plant Milk

Animal milk and plant milks have major benefits, but they do differ in various ways. For starters, for those who are lactose intolerant or have a dairy allergy, plant-based milk is the safest option as these are lactose free and dairy free milk. For those with nut allergies, then animal milk is the safer option.

In terms of fat and calorie content, animal milk tends to be higher, primarily in whole milk. This can come in handy for those who use smoothies as a meal replacement.

For those looking to lose weight or limit their calorie intake, this makes plant milk the better option. However, animal milk tends to have more protein than plant-based milk. Protein is essential to the human body. Those who exercise heavily or are physically active for the majority of the day tend to need the additional protein which makes animal milk a better choice.

Along with protein, animal milk contains more calcium that is able to be absorbed by the human body as compared to plant milk that the body cannot absorb as much calcium from.

Best Milk For Smoothies By Goal Type

Best For Weight Loss

If you are looking to lose weight then the best choice for cow’s milk would be reduced-fat or skim milk as there is a lower saturated fat and calorie content as opposed to whole milk. Unsweetened almond milk would be the best option as it is low in carbs, sugar, calories and has a lower fat content than most dairy milk.

Best While On Keto

For those who are on the Keto diet, chances are you avoid dairy products. In this case, animal milk is most likely eliminated from your diet. This makes the best choices almond milk or coconut milk due to their low carb content.

Best Nutritional Value

All kinds of milk seem to have the benefit of providing nutritional benefits. If you are looking for milk that is high in protein and healthy fats while low in calories and carbs then hemp milk is the best way to add more protein, Vitamin A, and calcium to your smoothie.

Soy milk is also a great option with its abundance of omega-3 fatty acids, higher calcium, and has more protein than other non-dairy milks.

Almond milk and soy milk are both great sources of vitamin D as well. If you do choose to use almond milk, then it may be a good idea to also add protein powder to your smoothie

Best For Creamy Texture

If you are someone who prefers thicker and fuller smoothies with a creamy texture, then whole milk or oat milk is the best option for you. Oat milk helps to add creaminess to your smoothie without the addition of fat that comes with dairy milk.

Ice adds more thickness to smoothie recipes as well, along with zero calories! Other smoothie ingredients that can provide more thickness to your smoothie include banana, maple syrup, almond butter, greek yogurt, silken tofu, and nut butters.Protein powder is another great thickening agent, either standard or a plant based protein powder.

Best For Energy

Any kind of milk that is rich in protein is a great source of energy.Whole milk, oat milk, almond on soy milk should be your go to if you are looking for a way to wake up and conquer the day.

Best For Digestion

Goat milk is easier to digest than most other milks based on itsA2protein. If you are looking for something that is more gentle on your stomach and digestive system then goats milk is a great option for you. Greek yogurt is also good for digestion and gut health.

Nutritional Values

Smoothies tend to require 12-14 fluid ounces when blending. The values provided here are based on those measurements.

Dairy Milk (Whole)

Calories: 208

Almond Milk (Unsweetened)

Calories: 61

Protein: 2 g

Fat: 4 g

Sugar: .5 g

Calcium: 589 mg

Coconut Milk (Unsweetened)

Calories: 65

Protein: .72 g

Fat: 7 g

Sugar: 1 g

Calcium: 640 mg

Oat Milk (Unsweetened)

Calories: 120

Protein: 3 g

Fat: 5 g

Sugar: 7 g

Calcium: 350 mg

Soy Milk (Unsweetened)

Calories: 130

Protein: 12 g

Fat: 7 g

Sugar: 2 g

Calcium: 344 mg

Hemp Milk

Hemp protein found in hemp milk is great for the body when it comes to protecting the heart and maintaining a lean body weight.

Calories: 67

Protein: 3 g

Fat: 4 g

Sugar: 2 g

Calcium: 42 mg

FAQs

What is the Best Milk for Smoothies? – Blendtopia? ›

Unsweetened almond milk contains zero grams of sugar. When making a smoothie here at Blendtopia, unsweetened almond milk is typically our milk of choice.

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What is the best milk to make smoothies with? ›

Any kind of milk that is rich in protein is a great source of energy. Whole milk, oat milk, almond on soy milk should be your go to if you are looking for a way to wake up and conquer the day.

Is oat milk or almond milk better for smoothies? ›

Almond milk is thinner and lower in calories and carbs, which may make it a better choice for light smoothies, like this apple-cinnamon green smoothie. Meanwhile, oat milk brings a thick texture, which works well for more filling smoothie recipes, including this fiber-rich wild blueberry oat smoothie.

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Are smoothies better with water or almond milk? ›

With water, your smoothie will be less creamy and the flavour of your individual ingredients will be more evident (this could be a good or bad thing depending on if you've blended a greener or fruitier smoothie). Almond milk is definitely a crowd-pleaser. It has the same consistency of milk and half the calories.

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Why do you put almond milk in smoothies? ›

We use almond milk as a liquid base for Smoothie-N-Go as well, as it pairs well with our low-calorie smoothies and we found it has a more pleasant taste overall. Almond milk is also rich in Vitamin E, which lowers the risk for heart diseases and one cup contains roughly 28% of your recommended daily calcium intake.

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What is the best liquid to put in a smoothie? ›

This can be milk, or a dairy-free alternative such as soya or almond milk, natural or flavoured yogurt, fruit juice, or for a tropical flavoured smoothie, low-fat coconut milk or coconut water. It's important to add the liquid to your blender before adding the fruit, as this will prevent the blade from getting damaged.

What is better for smoothies, coconut milk or almond milk? ›

Unsweetened almond milk is an ideal base liquid; it pairs well with any add-ons. Dairy, whether you're opting for skim or whole milk, can get very rich very quickly, so be warned. Coconut milk is the most luscious of the liquids. We go for the unsweetened kind and choose our brand based on desired consistency.

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What is a good fruit smoothie base? ›

Base. Smoothie bases include milk, yogurt or Greek yogurt, water, coconut water, or an alternative milk like almond milk, soy milk, or coconut milk. Yogurt as a base makes for a thicker smoothie, and Greek yogurt in particular adds filling protein. Just don't use fruit-flavored yogurt, which tends to have added sugar.

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What is the healthiest milk? ›

Low-fat, skim or 1% cow's milk are healthier options compared to 2% or whole milk. They contain less fat.

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Are smoothies better with milk or yogurt? ›

Milk vs.

Both have protein that helps keep you feeling full and energized. It's like having two awesome friends – each with their own strengths! So, whether you go for milk or yogurt in your smoothie, you're making a tasty and nutritious choice.

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Which almond milk is good for smoothies? ›

When I tasted Elmhurst Unsweetened Almond Milk, I was hooked on its rich, creamy texture that's hard to find in other almond milk. It's obvious that they use more almonds per serving since the flavor packed in my morning smoothie was noticeably more intense than with other brands.

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What are the pros and cons of almond milk? ›

Almond milk can be a great plant-based option for those avoiding cow's milk. Unsweetened varieties are naturally low in calories and sugar while providing plenty of vitamin E. That said, almond milk is low in protein and sweetened types can be loaded with sugar.

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Is almond milk anti-inflammatory? ›

Nutritionists believe that vitamin E, along with bioactive plant compounds including polyphenols, are responsible for many of the health benefits of almonds. These compounds have anti-inflammatory and antioxidant properties that are good for heart health ( 12 ).

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What is the best milk for shakes? ›

Whole milk makes the creamiest milkshakes, but work with what you've got! From there, consider upgrading and customizing your milkshake with the following ingredients: 1 tablespoon flavor boosts: A spoonful of malted milk powder or powdered milk adds extra creaminess that takes milkshakes to the next level.

What can I use instead of almond milk in my smoothie? ›

Oat milk and coconut milk work well, too! In addition to milk, try making your smoothies extra-special with yogurt or ice-cream. (Dairy- free versions work here, too!) This makes your smoothie more than just a simple snack; it's now a deliciously full meal.

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Can you use regular milk in smoothies? ›

Strawberry Banana Smoothie Ingredients:

Banana: I typically just use fresh bananas. But if you have frozen sliced bananas, you can omit some of the ice in this recipe. Milk: Any type of milk will work for this recipe — cow's milk, almond milk, oat milk, you name it.

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What is the Best Milk for Smoothies? – Blendtopia (2024)

Milk Versus Water & Juice

The Variety of Milk That Comes From Animals

The Variety of Plant-Based Milks

Animal Milk Versus Plant Milk

Best Milk For Smoothies By Goal Type

Best For Weight Loss

Best While On Keto

Best Nutritional Value

Best For Creamy Texture

Best For Energy

Best For Digestion

Nutritional Values

Dairy Milk (Whole)

Almond Milk (Unsweetened)

Coconut Milk (Unsweetened)

Oat Milk (Unsweetened)

Soy Milk (Unsweetened)

Hemp Milk

Other Reading:

FAQs

What is the Best Milk for Smoothies? – Blendtopia? ›

Which almond milk is good for smoothies? ›

References