If you’re a milk drinker and are looking for a plant-based alternative that provides just as much protein per cup, look no further than sesame milk. This nutritious underdog is a nutty and naturally sweet alternative to traditional cow’s milk. Have I piqued your interest? If so, you’re going to want to read on and learn more about how these two compare.
Comparing sesame milk vs milk
|Sesame milk||Cow milk (including whole, 2%, skim, etc.)|
Sesame milk is suitable across the paleo, vegan, and keto landscapes, making it a winning choice for all three diets. It’s naturally free of dairy and animal products, making it a go-to for vegans, while its low carbohydrate content aligns well with the keto diet. Thanks to its plant-based origin and minimal processing, it’s paleo-friendly too!
On the other side of the coin, cow’s milk is the complete opposite – it isn’t suitable for any of these diets. Cow’s milk contains lactose, a natural sugar found in dairy, which can be an issue for those adhering to paleo, vegan, and keto diets. It’s also a common allergen, making it a no-go if you have dairy allergies.
Differences between sesame milk and milk
The biggest difference between sesame milk and cow’s milk is their source. Sesame milk is a plant-based milk alternative that comes from sesame seeds with a distinct nutty undertone and a slightly thicker texture. Cow’s milk is animal-based, boasting that classic creamy and familiar flavor profile that’s been a staple in the kitchen for generations.
Types of cow’s milk
Before we go any further, let’s take a minute to go over the different types of cow’s milk available:
Whole milk: Ideal for that full-bodied flavor with about 3.25% milk fat.
2% milk (reduced-fat): A lighter version with 2% fat for a balance between rich flavor and less fat content.
1% milk (low-fat): An even lighter option with 1% fat.
Skim milk (non-fat): Completely fat-free with a lighter texture and fewer calories.
Lactose-free milk: An easier-to-digest option made for those who are lactose intolerant.
Raw cow milk (whole): Milk straight from the source and unpasteurized, but may pose health risks.
Flavored milk: A fun twist on traditional cow’s milk with added flavors such as chocolate, strawberry, and vanilla.
How to use sesame milk vs milk
- Make a sesame latte.
- Add to tea or coffee.
- Substitute water with sesame milk for rich, flavorful oatmeal.
- Add a splash to creamy soups.
- Churn up sesame-flavored ice cream.
- Incorporate into baked goods.
- Make smoothies.
- Create gravies, marinades, or sauces.
- Simmer to make creamy pasta sauces.
- Blend cocktails or milkshakes.
- Make classic dishes like mashed potatoes and mac and cheese.
- Use for overnight oats.
- Add a splash to coffees and teas.
- Incorporate or bake into desserts like cake and pudding.
Can you substitute sesame milk for milk?
Due to sesame milk’s nutty flavor, it can complement certain use cases, like cereal, chia pudding, smoothies, and baked goods. But in cases where you need a neutral flavor or the qualities of traditional cow’s milk, sesame milk might not be able to do the job.
Nutrition: Sesame milk vs milk
Sesame milk is a favorite for its nutritional qualities. It’s low in total carbs and calories, moderate in total fat, and high in protein (especially compared to most plant-based milks), calcium, and vitamin D. In fact, it provides the same daily value percentage as skim milk for both calcium and vitamin D, which is the type of cow’s milk with the highest amounts. It’s also considered a complete protein because it contains all of the essential amino acids (the ones your body doesn’t make on its own).
The nutritional values of cow’s milk will depend on the type. Whole milk has the highest amount of calories and fat but the lowest amount of carbs and total sugars. As you go down in fat content, you’ll also get a lower calorie count but slightly more carbohydrates.
|Per 1 cup (237 ml/8 oz.)||Calories||Total fat (sat. fat)||Total carbs||Total sugars (incl. added)||Protein||Calcium||Vit D|
|Sesame milk||90||5 g (0.5 g)||2 g||0 g||8 g||30% 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 (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 sesame milk and milk
Before opening, sesame milk is typically shelf-stable for quite a few months. But once opened, you’ll want to store it in the fridge. According to the brand Hope and Sesame, their sesame milk should be consumed within 10 days. If you’re making your own, you’ll want to consume it within just 3 days.
For cow’s milk, all unopened varieties last 4 – 7 days past the expiration date, while opened milk shelf life depends on the type: whole milk lasts around 5 – 7 days, reduced-fat and skim last 7 days, and lactose-free milk lasts 7 – 10 days.
Sesame milk vs milk: Which is better?
I’m personally big on sesame-flavored things – sesame-flavored ice cream, sesame desserts, sprinkling sesame on my food, using sesame oil – so sesame milk has always been on my radar. With its incredible flavor and fantastic nutritional content, sesame milk is best if you want to give an extra kick to a recipe. While it isn’t as creamy and thick as soy milk, its texture is comparable to oat milk (which is still pretty creamy!).
But, of course, I can’t forget a special mention of traditional cow’s milk. Cow’s milk is best when you want that one-of-a-kind creaminess and texture to certain recipes that you can’t exactly replicate with plant-based milks. So, if your recipe is reliant on the flavor and texture of cow’s milk, it’s better to use!
Yes! You can enjoy sesame milk every day just like any other milk alternative. Sesame milk has many potential health benefits thanks to its vitamin, protein, and healthy fat content, but like any other food and beverage, moderation is key.
Sesame milk is made from sesame seeds. The process starts by blending soaked sesame seeds with water then the mixture is strained using a nut milk bag or cheesecloth to separate the liquid from the pulp. Afterward, a touch of sweetness can be added in the form of dates, honey, or something else.