Within the world of milks, brand new options that we haven’t heard of before seem to always pop out of nowhere. One of these is barley milk, which comes from the humble grain used in soups, veggie mixes, and stews. So how does this one-of-a-kind milk compare to traditional cow’s milk in terms of usage, nutrition, and qualities? Let’s find out.
Comparing barley milk vs milk
| Barley milk | Cow milk (including whole, 2%, skim, etc.) | |
| Type | Plant-based | Animal-based |
| Allergens | None | Milk |
| Vegan? | Yes | No |
| Paleo? | No | No |
| Keto? | No | No |
Differences between barley milk and milk
Barley milk is a plant-based powerhouse made from barley, barley malt, and water, while cow’s milk is an animal-based milk that won’t be suitable for vegans or those allergic to milk. But while most plant-based milks are also naturally gluten-free, barley milk isn’t. After milking, cow milk typically needs to be pasteurized and homogenized for safety and consistency.
Types of cow’s milk
Before we compare barley milk and milk further, let’s go over the different types of cow’s milk available:
Whole milk: Creamy and rich, whole milk contains around 3.25% milk fat, the highest fat content in milk
2% milk (reduced-fat): 2% milk is slightly lighter than whole milk, with about 2% fat content
1% milk (low-fat): 1% is a leaner option with around 1% fat.
Skim milk (non-fat): Fat-free and more watery in texture, low in calories.
Lactose-free milk: Ideal dairy milk for those with lactose intolerance as it is easier to digest.
Raw cow milk (whole): Unpasteurized and non-homogenized milk straight from the cow – a controversial choice due to potential health risks.
Flavored milk: Often sweetened and comes in various flavors like chocolate, vanilla, or strawberry.
How to use barley milk vs milk
Barley milk:
- Blend into smoothies for a nutty taste.
- Mix into coffee or tea as a dairy-free creamer.
- Enjoy on its own.
- Pour over cereal or granola.
- Use as a base for soups or sauces.
- Bake into muffins, pancakes, or waffles.
Regular milk:
- Drink as is, cold or warm.
- Use in baking for moist and tender results.
- Make comfort foods like creamy mashed potatoes or macaroni and cheese.
- Create rich sauces like Alfredo or béchamel.
- Whip up scrambled eggs for extra fluffiness.
- Add to or froth for tea, hot chocolate, and coffee.
Can you substitute barley milk for milk?
Barley can definitely be substituted for regular milk in many recipes, but barley milk will have a slightly nutty flavor and thinner consistency in comparison. It’s a great dairy-free alternative in things like baked goods and cereal, but the differences in flavor and texture might be more noticeable in recipes where milk plays a bigger role.
Nutrition: Barley milk vs milk
There’s no denying it – barley milk is high in total carbs (26g per cup)! But otherwise, it is a fantastic nutritional choice with its high calcium and vitamin D content (both provide 50% of your daily value) and lower sugar content (6g). It is actually fortified with the highest amount of calcium and vitamin D among all plant-based milk options. It’s especially a good vegan choice thanks to it being a natural source of iron (8% of your DV).
Cow’s milk, on the other hand, is lower in total carbs and higher in protein, but its calcium and vitamin D content is no match for barley milk. If you’re opting for whole milk, you can expect more calories and total fat, as well as total sugars. For those conscious of their fat intake, skim milk offers a lower-calorie, non-fat alternative.
| Per 1 cup (237 ml/8 oz.) | Calories | Total fat (sat. fat) | Total carbs | Total sugars (incl. added) | Protein | Calcium | Vit D |
| Barley milk | 140 | 3 g (0 g) | 26 g | 6 g (3 g) | 4 g | 50% DV | 50% DV |
| Whole milk | 160 | 8 g (4.5 g) | 11 g | 10 g (0 g) | 8 g | 25% DV | 10% DV |
| 2% milk | 130 | 5 g (3 g) | 12 g | 12 g (0 g) | 8 g | 25% DV | 10% DV |
| 1% milk | 110 | 2.5 g (1.4 g) | 13 g | 12 g (0 g) | 8 g | 25% DV | 10% DV |
| Skim milk (non-fat milk) | 90 | 0 g | 13 g | 12 g (0 g) | 8 g | 30% DV | 25% DV |
How to store barley milk and milk
Both milk options should be stored in the refrigerator in a sealed container, but barley milk can be stored in a cool, dry place before opening. If we’re going by the Golden Wing brand of barley milk, their barley milk is said to be shelf-stable for 10 months. Once opened, it should be enjoyed within 7 – 10 days. If you’re making your own barley milk, its shelf life will be much shorter, at around 3 – 4 days.
While all unopened cow’s milk lasts 4 – 7 days past the expiration date, opened milk shelf life depends on the type: whole milk lasts around 5 – 7 days, while reduced-fat and skim last 7 days, and lactose-free milk lasts 7 – 10 days.
Barley milk vs milk: Which is better?
The “better” choice between the two is ultimately the one that fits your dietary preferences and needs. If you’re looking for a dairy-free option that is still creamy yet boasts a nutty flavor and a high amount of calcium and vitamin D, barley milk could be the hidden gem you’re looking for. But if you’re not allergic to dairy or vegan, regular milk is a classic choice that can’t be replaced in many situations. It’ll froth well for hot drinks and make classic recipes that much creamier.
FAQs
Yes, barley milk is good for you. It’s typically lower in fat and calories than whole milk and lower in total sugars overall. It also has 0g of saturated fat, which is present in all cow’s milk except for skim milk. And let’s not forget that it provides 50% of your daily value for calcium and vitamin D!
Barley milk has a close relationship to oat milk, but they come from different grains. Barley milk is made from barley grains, while oat milk is made from oats. They’ll present slightly different tastes and textures, with oat milk having a naturally sweeter and smoother profile.
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