Rice Milk vs Milk: Which is Better?

Today, let’s dive into the world of plant-based and dairy milk and figure out which one is better for you.

I’ll be comparing rice milk and cow’s milk, breaking down their differences, how to use them, their nutritional aspects, and even the best ways to store them. So, let’s get started!

Comparing rice milk vs milk

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

Differences between rice milk and milk

Rice milk and cow milk differ in several aspects.

Rice milk is a dairy-free alternative made from rice and water, often enriched with vitamins and minerals. It’s prepared by blending soaked rice and water, followed by straining to remove solids.

This is the least allergenic type of plant-based milk, which is fantastic news for those with dairy, soy and/or nut allergies!

Rice milk has a slightly sweet taste and thinner texture compared to cow milk. However, it lacks the natural protein content of cow milk and may not be as nutritionally dense.

Milk, on the other hand, is produced by mammals, primarily cows. It has a creamy texture and a more distinct taste, which can vary based on factors like breed and diet.

It contains essential nutrients like calcium, protein, and vitamins. However, it can trigger allergies in some individuals, particularly lactose-intolerant or those allergic to milk proteins.

Types of cow’s milk

There are several types of cow milk available, and here’s a brief rundown:

Whole milk: Contains about 3.5% milk fat, making it the creamiest of the bunch.

2% milk (reduced-fat): This one has 2% milk fat and is a popular choice for those looking to cut back on fat.

1% milk (low-fat): With only 1% milk fat, it’s a lighter option but still has that milky goodness.

Skim milk (non-fat): As the name suggests, it contains 0% milk fat, ideal for those watching their fat intake.

Lactose-free milk: This is regular cow’s milk with the lactose (milk sugar) removed, making it suitable for lactose-intolerant folks.

Raw cow Mmlk (whole): Straight from the udder, this unpasteurized milk is unprocessed and contains all the natural nutrients.

Flavored milk: These are varieties like chocolate or strawberry milk, often contain a lot of sugar.

How to use rice milk vs milk

You can use rice milk similarly to milk. Here’s some ideas:

Rice milk:

• In cereals: Pour it over your favorite cereal for a creamy and slightly sweet taste.
• Smoothies: Blend rice milk with fruits for a refreshing and dairy-free smoothie.
• Baking/desserts: Use it as a substitute for regular milk in cakes, muffins, or rice-pudding.
• Horchata: If you’ve never made this sweet Mexican drink, you’re missing out.

Milk:

• In coffee or tea: Add a splash of milk to your morning brew for a creamy kick.
• Baking: Custards, puddings, fruit cobbler, and more.
• Cooking: Many savory recipes call for milk to add richness to sauces and dishes.
• Pancakes and waffles: Create fluffy breakfast delights with milk in the batter.

Can you substitute rice milk for milk?

Absolutely! You can use rice milk as a substitute for cow’s milk in most recipes, with a few considerations.

Keep in mind that rice milk has a thinner consistency and a slightly sweet flavor, so it may alter the taste and texture of certain dishes.

For baking, you might need to adjust the recipe slightly to account for the lack of protein found in rice milk compared to cow’s milk.

Nutrition: Rice milk vs milk

Another crucial difference between rice milk and cow’s milk lies in their nutritional content.

Since rice milk is made from a starchy grain, it’s lower in protein and higher in carbohydrates (not keto-friendly) compared to cow milk.

Cow’s milk is an excellent source of protein and typically contains higher levels of fat (whole and 2% milk).

As for the glycemic index, cow’s milk has a lower score of 37, while rice milk ranks higher at 79+. This difference is likely due to the higher protein and fat content in cow’s milk, which helps stabilize blood sugar levels.

Per cup (237 ml/8 oz.)	Calories	Total fat (sat. fat)	Total carbs	Total sugars (incl. added)	Protein	Calcium	Vit D
Rice milk	70	2.5 g (0 g)	13 g	<1 g (0 g)	0 g	20% DV	25% 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 (0g)	8 g	25% DV	10% DV
Skim milk (nonfat milk)	90	0 g	13 g	12 g (0 g)	8 g	30% DV	25% DV

How to store rice milk and milk

Store rice milk in the refrigerator, and once opened, consume it within 7 to 10 days. Be sure to shake the carton before pouring, as rice milk can naturally separate.

Like rice milk, cow’s milk should also be stored in the refrigerator. The shelf life varies depending on the type, but on average, it’s good for about 5 to 7 days after opening.

Rice milk vs milk: Which is better

Now, the big question: which one is better overall? Well, it depends on your individual needs and preferences. If you have allergies to soy or nuts, rice milk is a fantastic plant-based alternative. It’s creamy, slightly sweet, and tastes great in drinks or various desserts.

On the other hand, cow’s milk is naturally higher in protein and is more versatile in cooking and baking, thanks to its thicker consistency and creamy flavor. So overall, milk is better overall in the kitchen.

FAQs:

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