Spelt Milk vs Milk: Which Is Better?

Regular cow’s milk has been a diet staple for centuries, but as we’ve worked our way through the 21st century, we’ve seen a surge in plant-based milk alternatives. One of the more unknown varieties is spelt milk, which comes from the ancient grain spelt. Spelt, like milk, has a long history, and it’s a type of grain that is related to wheat, barley, and rye. But how does the milk we get from it compare to tried-and-true cow’s milk? Let’s get exploring!

Comparing spelt milk vs milk

	Spelt milk	Cow milk (including whole, 2%, skim, etc.)
Type	Plant-based (grains)	Animal-based
Allergens	Wheat	Milk
Vegan?	Yes	No
Paleo?	No	No
Keto?	Likely not	No

Made from an ancient grain, spelt milk is vegan-friendly, making it suitable for plant-based diets. But its carbohydrate content might not align with low-carb keto diets, and it’s definitely not a paleo-friendly or grain-allergen-friendly choice due to its grain origin. Cow’s milk, on the other hand, doesn’t accommodate paleo, vegan, or keto diets, and it won’t be suitable for those with milk allergies.

Differences between spelt milk and milk

Spelt milk and cow milk’s origins are what make them so different! Spelt milk comes from the spelt grain and is ideal for those who are lactose intolerant or have a preference for plant-based options. But note that spelt milk isn’t entirely gluten-free, as although it contains a lower amount of gluten than traditional wheat, it still has gluten present in it. It generally has a smooth, creamy texture with a flavor that is naturally sweet and nutty. Its flavor profile is subtly aromatic and is often described as a blend of toasted oats and almonds.

Cow’s milk has a similarly smooth and thick texture to spelt milk, but the exact texture can vary depending on whether it’s whole milk, 2%, 1%, or skim milk. It has a much more neutral and less sweet taste, however, but maintains a natural sweetness thanks to the lactose in it.

Types of cow’s milk

We briefly mentioned a few types of cow’s milk previously – 2%, 1%, and whole milk, to name a few – but what do these terms mean, and are there other varieties? Let’s take a look.

Whole milk: Whole milk contains about 3.25% fat, giving it a rich and creamy texture with a full-bodied taste.

2% milk (reduced-fat): 2% milk has about 2% fat content, giving it a lighter texture while maintaining some creaminess.

1% milk (low-fat): 1% milk only has 1% fat content, making it a leaner option with a thinner texture.

Skim milk (non-fat): Skim milk has virtually no fat, giving it a very light and thin texture while preserving the nutrients and taste of milk.

Lactose-free milk: Lactose-free milk is regular cow’s milk treated with added enzymes to break down lactose, making it easier to digest for those who are lactose intolerant.

Raw cow milk (whole): Raw milk is unprocessed and unpasteurized, straight from the cow, but may come with health risks.

Flavored milk: Flavored milk comes in types like chocolate, vanilla, and strawberry, often with an added sugar boost.

How to use spelt milk vs milk

Spelt milk:

• Use in dairy-free baking recipes like muffins, cakes, and rolls.
• Add as a dairy-free creamer to make creamy soups.
• Pour over cereals or granola.
• Make non-dairy yogurt with spelt milk as a base.
• Blend with herbs and spices to create salad dressings.

Milk:

• Make cheese, yogurt, or butter.
• Use in bread and pastry recipes for a soft and rich dough texture.
• Froth for coffee, tea, or hot chocolate.
• Blend up classic milkshakes.
• Prepare comfort classics like creamy polenta, mac and cheese, and pancakes.

Can you substitute spelt milk for milk?

Spelt milk can be a useful sub for cow’s milk in a lot of recipes, especially in coffee, cereal, and some baking recipes. But if we’re talking about specific recipes like making traditional cheese or yogurt or beefing up savory recipes like clam chowder, alfredo sauce, or bechamel sauce, spelt milk won’t have the properties to do so.

Nutrition: Spelt milk vs milk

Although spelt milk might not wow you with its base nutrition content (perhaps just its high carb content!), spelt is a great source of other vitamins and minerals. This includes iron and magnesium, which are two nutrients where deficiencies are common. It’s also said to contain folic acid, thiamin, potassium, zinc, and more important nutrients your body needs. Unfortunately, it’s not clear how much calcium or vitamin D there is in spelt milk.

Cow milk, on the other hand, is particularly popular for its calcium content (25% – 30% DV) and protein content (8g). It’s also very high in vitamin B12, which supports bone health, energy levels, and red blood cell formation, among other things, as well as riboflavin, phosphorus, and more.

Per 1 cup (237 ml/8 oz.)	Calories	Total fat (sat. fat)	Total carbs	Total sugars (incl. added)	Protein	Calcium	Vit D
Spelt milk	132	3.5 g (0 g)	24 g	10 g (0 g)	2 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

How to store spelt milk and milk

Commercial versions of spelt milk aren’t readily available, so it’s likely that you’ll be making your own. Homemade spelt milk will likely last up to 5 days in an airtight container. If you’re able to find packaged versions, they’ll likely last up to 12 months unopened in a cool, dry place but only 3 – 5 days unopened, according to the Sharpham Park brand.

Cow’s milk should be stored in the fridge at all times. Unopened cow’s milk lasts 4 – 7 days past the expiration date, while opened cow’s milk will stay fresh for different lengths of time depending 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.

Spelt milk vs milk: Which is better?

In this debate, it’s hard to determine a “better” option, as is usually the case when you’re comparing dairy vs non-dairy milk.

Spelt milk’s earthy, creamy profile is a fantastic dupe for dairy milk’s texture, but it’s unlikely to be able to match up when you’re making certain dishes because of its malty flavor. When it comes to taste and tradition, it’s hard to beat cow’s milk for its neutral taste and familiar dairy qualities. It can be used for anything from making milk products and making drinks to adding to baked goods or savory dishes.

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