For decades, milk was easily classifiable. It has been the trusty kitchen staple you pour over your cereal or reinforce your black coffee with since the beginning of time.
Categorically speaking, “milk” refers to an aqueous solution of fat, sugars, proteins, and minerals.
But today, we know they don’t necessarily need to be produced by a mammal’s mammary glands to make that pourable goodness.
There’s good news for those holdouts who want to do better for their digestive system, ethical beliefs, or the environment.
Studies reveal that while just 36% of Americans abstain from animal-derived dairy due to lactose intolerance, a much bigger portion(70%) choose plant-based milk because of concerns about sustainability.
While not all people are affected by intolerance or driven by ethical passion, we are all residents of planet earth who should evaluate the sustainability of our habits, including the milk we choose.
Diet Change, Not Climate Change
There has been a tidal change in how consumers approach their diet.
Recent research presented at the United Nations Climate Change (COP 27) saw a groundbreaking Nutritriton- Climate Initiative launched.
In collaboration with the World Health Organization (WHO), they aim to launch a global mitigation policy addressing sustainable food systems.
At the core of these policies? Shifting away from environmentally impactful agriculture processes such as rearing animals for human consumption.
We know that livestock have a heavy toll on natural resources, land, water, and feed (dairy cows can consume up to 100 pounds of feed a day) among them.
However, cows are the biggest offenders.
Broadly speaking, they contribute to 65% of global livestock greenhouse emissions.
The good news is, as the global economy gains momentum towards decarbonization and net zero goals, there are more options than ever.
Plant-based milk has been and will continue to be a major disruption to the dairy industry.
Milk and Sustainability Are Intertwined
What all climate scientists want you to know right now is that you don’t have to be a climate scientist to be part of the solution.
It starts with each of the 7.9 billion humans that populate this planet and what they choose to put on their plate – or glass three times a day. Maybe five if you're a snacker.
The facts are undeniable and simple in understanding that if every person chose a simple, tasty alternative to their coffee every morning, we’d make a collective impact.
The Food and Agriculture Organization of the United Nations (FAO) breaks down the broad impact of producing cow's milk over plant-based varieties as follows.
A single liter of cow’s milk:
- Requires 9 square meters of land
- Uses 630 liters of water
- Produces 3.2 kilograms of greenhouse gases
While the nutritional quality of plant-based milk varies, as well as the land and water use needed, the study estimates that they collectively produce ⅓ of the amount of greenhouse gasses compared to bovine-derived dairy.
Not all plant-based milks are created equal.
While some pack a nutritive punch, others may lack protein but make up for it in their lighter carbon footprint.
Let’s weigh the environmental impact of some of the most popular plant-based milks on the market.
The Top 10 Plant-Based Milks and Their Environmental Impact
With milk in the kitchen, you can do just about anything.
Soften up a cookie, start that cheesemaking hobby, or get on the morning smoothie habit you’ve been promising yourself since last year’s New Year resolutions.
However, you’ve got options.
Made out of nuts, seeds, and legumes, these plant-based alternatives maintain the biological role of dairy milk to provide essential nutrition to growing young.
The process is the only difference where milling, grinding, soaking, and filtering are required rather than, well, milking them!
Let’s look at the impact of each.
10. Almond Milk
Almond milk has become the most popular plant-based milk in the US and a few other countries.
What it lacks in protein, it makes up in a full dose of vitamin E with every serving.
The Process
The commercial production of almond milk involves several processes, starting with the soaking and blanching of shelled almonds.
This helps to soften and remove the skins of the almonds.
The next step is grinding the almonds in a blender or food processor until they become a paste.
After grinding, the almond pulp is soaked in filtered water before passing through a strainer.
The result is the trendy milk alternative that ends up in our morning lattes.
CO2 Emissions
Almond milk has one of the lowest CO2 emissions of any plant-based milk, at .70 kgs.
Water & Land Use
Natural resource usage for almond milk is high compared to dairy and other plant-based milk. Impact studies estimate that per liter of almond milk:
- 371 liters of water are used compared to dairy’s 628.2 liters and sesame’s 12 liters.
- 0.5㎡ of land are used, while dairy uses 8.95㎡.
Pesticide Use
This may be one of almond milk's biggest downfalls.
In California, where almond farming is significant, they are sprayed with more pesticides than any other crop in the state.
Five of the most common pesticides used in this crop are also toxic to bees, significant contributors to our ecosystem.
Where You Can Find It
Perhaps one of the best ways to reduce the carbon footprint of almond milk is to make it yourself!
If you are in a hurry, several brands are also available commercially.
As with any consumer product, due diligence pays off when determining a brand’s true sustainability.
Environmentally Friendly Score: 6/10
Unfortunately, almonds come with a high environmental cost in regard to water and land use.
Almond farmers are taking steps to reduce their environmental impact, such as drip irrigation, but this only reduces their carbon output by a fraction compared to other alternatives, such as soy or oat milk.
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9. Rice Milk
One of the biggest perks of rice milk is that it tends to be the least allergenic of all.
It’s free from lactose and high in many nutrients, though most make it into rice milk via fortification.
The Process
To create commercial-grade rice milk, manufacturers first grind raw rice into a fine powder.
The powder is then cooked in hot water and filtered using an extracted fiber of the rice itself, acting as a natural binder for the particles.
Manufacturers often add another step during this process, dialing in certain compositions of sugar, salt, or mineral vitamins to enhance their product's taste and health benefits.
While producing the milk itself is not as energy intensive as using a nut that needs to be shelled or hulled, the equipment used to harvest the raw grains can significantly impact carbon emissions.
CO2 Emissions
The carbon footprint associated with producing one liter of rice milk is much lower than most dairy alternatives producing 1.18kg of CO2 emissions per liter vs. milk’s 3.15kg.
Water & Land Use
Even the relatively high use of water to produce rice milk compared to other plant-based options is still just half that of dairy. Impact studies estimate that per liter of rice milk:
- 268 liters of water are used compared to dairy’s 628.2 liters and sesame’s 12 liters.
- 0.34㎡ of land are required, while almonds use 0.5㎡, and dairy uses 8.95㎡.
Pesticide Use
Unfortunately, conventional rice production can use up to 40 different pesticides to control weeds and insects.
Organic rice milks are available commercially and use less impactful or naturally derived pesticides.
Where You Can Find It
As with the other options, you can make your own rice milk at home easily!
There are also a few brands available commercially, including Rice Dream and Better Than Milk (be mindful of the ingredients).
Environmentally Friendly Score: 6/10
Rice crops’ significant water consumption gives them a larger overall carbon footprint than other dairy alternatives.
In addition, the notable amount of pesticides can make it difficult to find a brand that isn’t offhandedly responsible for the eutrophication of the soil and surrounding environment.
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8. Macadamia Milk
Macadamia nuts are filled with monounsaturated fats, making them one of the highest-calorie nuts.
Don’t let that make you turn your head, as many benefits are associated with healthy fats and all the vitamins and minerals that come along with macadamia milk.
The Process
Creating macadamia nut milk is a highly specialized process.
First, macadamias are milled into a fine powder. Then this powder is mixed with purified water and strained using various cheesecloth layers until the desired texture is achieved.
Additional ingredients like dates, cinnamon, vanilla extract, and salt can be added to help refine the flavor profile.
CO2 Emissions
The number of emissions produced by macadamia nut milk compared to dairy products is still unclear due to limited data as a newer commercial product.
Macadamia nuts might have a nutty carbon footprint, but it's relatively light compared to dairy products.
It takes 2.0 kg CO2e — the driving equivalent of five miles — to produce one kilogram or 2.2 pounds of tree nuts.
However, the average Australian macadamia orchard removes more than 14.5 tonnes of carbon per hectare per year from the atmosphere, offsetting some of these emissions.
Water & Land Use
Macadamia nuts have a relatively high water footprint compared to other nut-based milks using 9,063 liters of water to produce 1 kilogram of nuts.
In addition, each macadamia nut tree utilizes 25 feet of land and can take 15 to 20 years to mature.
The water and land needed to cultivate these nuts are significant compared to other nut-based milks.
Pesticide Use
The macadamia nut industry uses a range of pesticides to keep pests and diseases at bay.
However, many organic growers turn to natural alternatives instead, which is not necessarily an industry standard.
Where You Can Find It
Macadamia nut milk is available commercially, but hold on to your wallet as it’s definitely not the cheapest dairy alternative.
Milkademia is available commercially on e-commerce sites (just be mindful of the ingredients).
Environmentally Friendly Score: 6/10
Macadamia nuts are less impactful on the environment than dairy or soy milks but still have a lot of work to do in their draw on natural resources.
While macadamia nuts use less water and actually remove carbon from the atmosphere, the low yield of the nut crop makes them expensive and resource-intensive. For that reason, it ranks lowest on our list of plant-based alternative milks.
Criteria | Grade |
|---|---|
CO2 Emissions | Insufficient data |
Water Use | |
Land Use | Insufficient data |
Pesticide |
7. Soy Milk
Soy milk is still working its way into Western cereal bowls after having a centuries-long run as a breakfast favorite in the Eastern world.
Soybeans are legumes rich in omega-3 fatty acids (one of the best non-fish sources), vitamin A, and potassium.
They also pack a significant amount of protein compared to other plant-based milks, with only pea milk having more.
The Process
Soy milk production is a fairly simple process that begins with soaking dried soybeans in water overnight.
The wet soybeans are then blended into a thick cream-like consistency, strained and processed to separate the components of the liquid, and then heated to denature the proteins.
CO2 Emissions
The vast majority of CO2 emissions produced by soy milk production come from the fuel used to power machines and transport soybeans.
Because soybeans are largely sourced from global suppliers, transportation and shipping processes often require a large amount of fuel as well.
Another smaller source of emissions comes from factory boilers that use diesel or electricity to heat water for processing soy milk.
Fortunately, many modern soy milk manufacturers have taken steps to reduce their CO2 emissions – for example, by investing in renewable energy sources and more efficient transportation methods.
Additionally, the carbon footprint associated with producing one liter of soy milk is still much lower than most dairy alternatives, producing 0.98kg per liter vs. milk’s 3.15kg of CO2 emissions.
Water & Land Use
Natural resource usage is where the impact adds up.
According to impact studies, per liter of milk, soy utilizes:
- 27.8 liters of water, compared to dairy’s 628.2 liters.
- 0.66㎡ of land, while dairy uses 8.95㎡.
Pesticide Use
Soybeans are typically more resilient when compared to corn, meaning fewer chemicals and external subsidies are necessary to grow these crops and maintain their yields.
Better yet, organic soybeans either eschew them altogether or use non-contaminating or less impactful pesticides.
Where You Can Find It
Soy milk is relatively easy to make at home (Chinese grandma’s have been doing it with ease for centuries!) or Edensoy, and Pacific Foods are two great commercial options.
Environmentally Friendly Score: 7/10
While soy milk has a significant impact on supply chain emissions, it is one of the most conservative options for using natural resources among plant-based kinds of milk.
In addition, because the industry is looking for more pest-resilient and higher-yield crops, there is a higher chance of encountering GMO soybeans that are engineered to give the desired outcome.
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6. Sesame Milk
Wait, those tiny seeds can make milk? They absolutely can, and their minuscule size makes them a sustainable alternative to dairy.
Sesame milk has many health benefits. Key among them are its protein content at 8g per serving plus a notable dose of calcium and magnesium.
The Process
Commercial sesame milk production is an intricate process that involves washing, sorting, and the removal of the sesame seeds from hulls.
Then they are crushed into a liquid through a pressing machine, yielding a thick paste containing the seeds' essential oils and nutritional benefits.
The paste is then cooked, and other ingredients, such as sweeteners and flavorings, are added to enhance the taste.
CO2 Emissions
Because commercial sesame milk production is relatively new, there is not much information on the impact of production.
We do know that while almond milk requires the shipment of millions of pollinating bees, sesame is self-pollinating and, thus, more self-sustaining as a crop.
Water & Land Use
Natural resource usage is low compared to dairy and other plant-based milk like almond, oat, and soy milk.
In fact, sesame is a drought-tolerant seed that ensures it won’t demand much water in production.
The Planting Hope Company estimates that per liter of sesame milk:
- 12 liters of water are used compared to dairy’s 628.2 liters.
- Statistics are pending for land use.
Pesticide Use
While pesticides are sometimes used in the production of many plant-based milks, sesame production has been shown to be viable using non-chemical pest control methods.
Where You Can Find It
Sesame milk is an up-and-coming sector in the plant-based milk industry.
While it is possible to make your own, brands like Three Trees and Numilk have great commercial options.
Environmentally Friendly Score: 7/10
We have high hopes for sesame milk as it develops as a viable commercial option. There is a need for more information about the overall impact of sesame milk production (land use and CO2 emission studies).
Still, due to its bee-friendly nature, lack of GMO processing, and drought resistance, we give it high marks for now.
Criteria | Grade |
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CO2 Emissions | |
Water Use | |
Land Use | Insufficient data |
Pesticide |
5. Coconut Milk
Coconut milk is rich and creamy, oozing with healthy fats and calories.
While it's great plant-based milk, use it in moderation, especially if you’re looking for ways to reduce your calorie intake.
However, it is high in saturated fats like MCT’s, which are known to help neurocognitive functions.
The Process
Making coconut milk requires transforming “coconut meat” into a liquid, which can be done through several commercial processes.
The most common of these is cold pressing, which involves using machine-powered blades to pierce the outer shell and grate the white coconut meat, extracting its liquid.
As a second option, the coconut flesh may be soaked in hot water, then filtered to remove any solids while maintaining the texture and flavor of the milk.
Both options can be power and labor-intensive to farm the land and get to the “meat of the coconut.”
CO2 Emissions
The CO2 emissions related to coconut farming lie most in the deforestation to cultivate them.
Coconut trees are great for carbon sequestration; when they are forested, they release those carbon stores back into the environment.
It is estimated that the production of one liter of coconut milk produces 2.1 kgs of CO2 emissions compared to dairy milk’s 3.15 kgs of CO2 per liter.
Water & Land Use
The water use of coconut milk production is favorable to just about every other plant-based milk available.
Coconut milk’s impact on natural resources is both positive and negative:
- 2.5 liters of water are used per liter of coconut milk produced.
- 30.4 million acres of land are used for coconut milk production worldwide.
Pesticide Use
Coconut trees are hardy enough to store a lot of carbon, but their long lifespans may mean they're more prone to pests and diseases.
Rather than scaring away the bugs with synthetic chemicals or pesticides, companies like CoViCo use organic methods like strategically placed coconut husks both as protection from harm and fertilizer.
Where You Can Find It
Coconut milk is widely available on the commercial market. When looking for a sustainable brand, keep an eye out for third-party certifications, ensuring regenerative farming practices are used in production.
Environmentally Friendly Score: 7/10
Coconut cultivation may be a global powerhouse, but its effects on land and wildlife are undeniably severe.
However, as a crop, they are great at carbon sequestration and, with proper management, could become a carbon-neutral crop.
Criteria | Grade |
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CO2 Emissions | |
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Land Use | Insufficient data |
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4. Quinoa Milk
Quinoa is a grain (some consider it a superfood!) with many health benefits and a unique nutty taste.
Quinoa milk is kinder to the environment than those that come from cows and packs vitamins and minerals, and nine essential amino acids into every serving.
The Process
Quinoa grains are soaked overnight in cold water to soften up and release their nutritional qualities.
The softened grains pass through a filter and into a boiler, where it’s heated for several minutes and then cooled before being pressed into a fine pulp.
This pulp is mixed with hot water, strained multiple times, pasteurized or filtered, and homogenized before it is packaged and made ready for sale.
CO2 Emissions
Quinoa generates 1.48 kg CO₂ per kg produced. Compared to other grains, the emissions put it in the middle of grain impact.
Water & Land Use
Compared to other grains, quinoa uses considerably less water. Just 500 liters of water are needed to produce 1kg of quinoa.
In comparison, rice requires about 2,500 liters per kg, and maize needs 1,200 liters.
Pesticide Use
Monocropping quinoa has drawbacks - making the crop more vulnerable to pests.
As a result, farmers have had to turn towards using pesticides which can not only contaminate surrounding water sources and soil, but may even affect fertility over time due to their capability of killing off beneficial microorganisms in the land.
Where You Can Find It
While pure quinoa milk has yet to hit the United States in a big way commercially, you can make your own quinoa milk with ease at home.
Environmentally Friendly Score: 7/10
Considering future changes in climate patterns, quinoa is a sturdy crop capable of withstanding high salinity, winds, and drought, giving the grain an edge for the future.
However, its heavy use of pesticides drops it down a couple of points on our score.
Criteria | Grade |
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Land Use | Insufficient data |
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3. Oat Milk
Packed with healthy fiber and plant-based protein, it’s no wonder that oat milk has exploded in growth.
Its health benefits are innumerable, including helping to lower cholesterol and regulate blood sugar.
In addition, while some other plant milks lack protein altogether, oat milk averages 3g per serving.
The Process
The commercial process of making oat milk, also known as 'oat beverage' (thanks to regulators), involves soaking oats in water, straining the mixture, and blending it with salts and sweeteners.
The resulting product is filtered several times until the desired texture and taste are achieved.
Oat milk production typically includes some form of fortification, such as calcium and vitamins A, D, B12, and E.
This beverage generally contains more calories than dairy milk due to the higher level of carbohydrates in oat grains.
CO2 Emissions
The carbon footprint associated with producing one liter of oat milk is in the middle of most dairy alternatives, producing 0.76kg of CO2 emissions per liter vs. milk’s 3.15kg.
This puts it lower than rice milk but slightly higher than almond milk.
Water & Land Use
Oat milk requires more water than soy milk but less than almond and rice milk. It also uses 90% less water than dairy.
Regarding land use, oats are higher than soy, almond, and rice milk.
Impact studies estimate that per liter of oat milk:
- 48 liters of water are used compared to dairy’s 628.2 liters and sesame’s 12 liters.
- 0.76㎡ of land are required, while almonds use 0.5㎡, and dairy uses 8.95㎡.
Pesticide Use
It has been widely reported that many popular oat milks on the market contain glyphosate, which is the active ingredient in the herbicide, RoundUp.
Some brands are certified glyphosate-free, meaning there are ways to lower the impact of oat milk as a consumer.
Where You Can Find It
Good news! You can make oat milk easily at home.
In addition, there are a wealth of oat brands in various textures and flavors on the market.
Look for those making actionable and real sustainability pledges to lower your carbon footprint, like Willa’s.
Environmentally Friendly Score: 7/10
Oat milk walks the line of being a long-term sustainable alternative but also needing to resolve its dark secrets—in this case, pesticides. There is room for improvement; however, its relatively low water and land use help it earn a higher score.
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2. Hemp Milk
Hemp milk is packed with healthy fats. Among the things that make hemp milk stand out from other cow’s milk alternatives is its healthy dose of proteins and high nutritious value.
Apart from that, hemp is a sustainable crop with an environmental advantage over many other crops used in plant-based milk.
The Process
Hemp milk can be produced as a byproduct of many other products using the same plant.
This gives the process a more sustainable edge as every part of the plant is being used.
Its production involves four main steps:
- Pressing
- Straining
- Blending
- Flavoring
To make hemp milk, the hulled hemp seeds are first pressed to extract their oil, which can then be mixed with hot water to create the basic liquid ‘milk’.
This substance is then strained through a cheesecloth or another fine strainer to remove any solids.
Then the hemp milk is blended with other ingredients, such as vitamins and minerals, to enhance its nutritional content and then flavored.
CO2 Emissions
Hemp is on its way to a carbon-neutral (potentially positive) future.
Its production helps store carbon and improve the natural habitat, which supports soil biodiversity and additionally aids biodiversity above ground.
Water & Land Use
Hemp is a relatively water-conservative crop, using less than almonds and dairy cows but still more than other common agricultural staples like oats, soybeans, and peas.
As for land use, hemp is a high-yield plant that makes the most of its growing space, can be turned over relatively quickly, and can improve the soil and biodiversity of its surroundings.
Pesticide Use
The good news is although many production facilities utilize pesticides in production, hemp grown for food products can be done with no pesticides.
Where You Can Find It
For now, your best option is to make your own hemp milk.
While some brands like Pacific Foods make it commercially, they tend to use ingredients like natural flavors and emulsifiers.
Environmentally Friendly Score: 9/10
Hemp milk is a vegan-friendly, nutritious plant-based milk that is suitable for those with nut and dairy allergies. It also uses less water than other plant-based milk in production and has many byproducts that are useful in various industries.
Farming has become a future-proofing industry, and if this crop does improve soil health and help drainage capacity, that could support landscapes in an ever-changing climate where we foresee more extremes of wet and dry.
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1. Flax Milk
Another new option in plant-based alternatives is flax milk.
With a slightly nutty, creamy texture, but neutral flavor, it has become a recent crowd-pleaser.
While this version doesn’t come through with protein, some are fortified with pea protein to bolster them.
Flax milk is rich in vitamin D, calcium, iron, and plant-based omega-3 fatty acids.
The Process
Producing flax milk is a surprisingly simple process, as all that's needed to make it are filtered water and flax seeds.
The flax seeds are first blended with water, then strained multiple times in a clarification process.
After this step, some manufacturers add vitamins and minerals to enrich the product, as well as flavoring and sweeteners to give the flax milk an additional kick.
The simplistic nature means less machinery and a lighter carbon footprint.
CO2 Emissions
It is estimated that the production of just one liter of flax milk produces 1.8 kgs of CO2 emissions.
In comparison, a typical dairy milk can generate up to 3.15 kgs of CO2 per liter.
Water & Land Use
It is estimated that flax milk requires 15 times less water to produce than almond milk.
In addition, it doesn’t need irrigation, meaning less farming equipment is required.
Pesticide Use
Flax is a naturally pest-resistant crop and does not require pesticides.
Where You Can Find It
Flax milk is becoming easier to find. You can even buy it online from brands like Malibu Mylk.
Environmentally Friendly Score: 9/10
Flax milk gets big points for low water usage, a simple production process that reduces CO2 emissions, and not requiring pesticides in cultivation.
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Drink for The Planet
When it comes to making more environmentally conscious choices in our daily lives, the little things add up, including what you pour over your cereal every morning.
If you care about reducing your carbon footprint and doing your part to help the planet, choosing plant-based milk over dairy is a small but significant way to do that.
While it can feel like there is no “perfect” alternative, there are certainly “better” alternatives to dairy. Better for you, better for animal welfare, and certainly better for the planet.
As commercial brands start to do better, so should we.
Make friends with a seed, legume, or nut and drink better for the planet!
