Quinoa Milk vs Milk: The Ultimate Verdict

Quinoa (pronounced keen-wah) milk is your chance to dive into some DIY milk-making! Unlike readily available cow’s milk, commercial quinoa milk is pretty rare, although there might be some rice milk and quinoa milk blends. Anyone can make quinoa milk by blending cooked quinoa with water, straining it, and adding optional ingredients like cinnamon and a sweetener. If you’re interested in putting in the effort, I’m about to show you how quinoa milk and cow milk compare and the many benefits of both.

Comparing quinoa milk vs milk

	Quinoa milk	Cow milk (including whole, 2%, skim, etc.)
Type	Plant-based	Animal-based
Allergens	None	Milk
Vegan?	Yes	No
Paleo?	?	No
Keto?	No	No

? = reliable information not available

Quinoa milk stands out as being a common-allergen free milk option that is additionally vegan-friendly. Given its carb profile, it’s probably NOT Keto friendly…But when it comes to the realm of paleo diets, it’s a bit more of a mystery. On the other hand, cow milk isn’t suitable for those with milk allergies and won’t fit vegan, paleo, or keto lifestyles.

Differences between quinoa milk and milk

Apart from their sources (plant milk vs animal milk), the core differences between quinoa milk and cow milk is their texture and flavor. Quinoa milk tends to have a lighter, thinner, and smoother texture with a subtle earthy flavor, while cow milk boasts a creamier and fuller texture with a rich mouthfeel, depending on the fat content.

Types of cow’s milk

Since there are so many different varieties of cow’s milk out there, let’s break them down:

Whole milk: Creamy, full-bodied milk with around 3.25% fat.

2% milk (reduced-fat): Keeping its creamy touch with a lighter texture at 2% fat.

1% milk (low-fat): A leaner option without sacrificing taste or creaminess at 1% fat.

Skim milk (non-fat): Thinnest milk consistency without the fat.

Lactose-free milk: Dairy milk with added lactase to aid digestion for those who are lactose intolerant.

Raw cow milk (whole): Unpasteurized, fully natural cow milk that maintains its true flavors but also potential risks associated with raw consumption.

Flavored milk: Infused dairy milk with various delicious flavors that often has a higher sugar content.

How to use quinoa milk vs milk

Quinoa milk:

• Blend into smoothies for a plant-powered boost.
• Enhance your morning coffee or tea.
• Pour over oats or cereal for a heartier breakfast.
• Use as a sub in baking recipes like cakes and muffins.
• Incorporate into mashed potatoes, creamy soups, or sauces.
• Try out a quinoa milk hot chocolate.

Regular milk:

• Enjoy a glass all on its own.
• Pour over cereal or make overnight oats.
• Create velvety pasta sauces.
• Incorporate into baking for added moisture.
• Transform into homemade yogurt for a dairy treat.
• Steam into veggie for a hint of creaminess.

Can you substitute quinoa milk for milk?

When you’re looking for a nutty undertone or a thinner consistency, quinoa milk can be an excellent swap in recipes calling for regular milk. In cases where the thickness and creaminess of milk is required, though, you might want to stick to regular dairy milk. If you’re allergic or if milk doesn’t align with your diet, you might want to try a thicker plant-based milk like soy milk.

Nutrition: Quinoa milk vs milk

As you can see, quinoa milk is lower-calorie and has far fewer sugars than cow’s milk. It balances this out with a lot less protein and also slightly higher carbs. It’s said that quinoa milk may be higher in some nutrients like magnesium, phosphorus, and potassium than other plant-based milks. As well, quinoa milk has a low glycemic index and is considered a complete protein. 

Whether you’re opting for whole milk, skim milk, or something in between, cow milk is popular for its essential nutrients like calcium, vitamin D, and protein, which contribute to bone health and muscle development. Each type of cow milk can present slightly different benefits, whether it’s low in sugars, low in calories, or higher in calcium.

Per 1 cup (237 ml/8 oz.)	Calories	Total fat (sat. fat)	Total carbs	Total sugars (incl. added)	Protein	Calcium	Vit D
Quinoa milk	72	1 g (0 g)	13 g	1 g (0 g)	3 g	?	?
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

? = reliable information not available

How to store quinoa milk and milk

Since your quinoa milk will most likely be homemade, it won’t last as long as a packaged product. Sources say that you should store it in the fridge and use it up within 3 or 4 days. Cow’s milk, in general, lasts longer. When unopened, cow’s milk lasts 4 – 7 days past the expiration date. But once opened, whole milk lasts around 5 – 7 days, reduced-fat and skim last 7 days, and lactose-free milk lasts 7 – 10 days.

Quinoa milk vs milk: What’s the verdict?

Here’s my personal verdict: quinoa milk is a light and delicious plant-based milk that complements desserts and breakfast grains, but it won’t do the same job as cow milk in heartier dishes like scalloped potatoes, mac and cheese, or rich soups. In this case, it’s a great idea to use and experiment with both so you can incorporate the amazing benefits of both into your everyday diet!

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