Tiger Nut Milk vs Milk: The Ultimate Verdict

Have you ever stumbled upon an alternative milk called tiger nut milk and wondered what it was? Although it sounds like milk squeezed out of a tiger, it has nothing to do with the animal, and everything to do with a nutrient-packed tuber called the tiger nut. While it’s a small root vegetable, its unique shape and texture are likely what led to its unique name.

So how does this creamy, dairy-free milk compare to regular ol’ cow’s milk? We’re about to find out.

Comparing tiger nut milk vs milk

	Tiger nut milk	Cow milk (including whole, 2%, skim, etc.)
Type	Plant-based	Animal-based
Allergens	None	Milk
Vegan?	Yes	No
Paleo?	Likely if homemade with diet-compatible ingredients	No
Keto?	No	No

As you can see, tiger nut milk is vegan, is often paleo (but usually only when homemade), and has no allergens. By comparison, cow’s milk has dairy allergens (I know that’s not shocking), and is not vegan or paleo. Neither is particularly keto friendly, since tiger nut milk has very little fat or protein but still a fair number of carbs.

Differences between tiger nut milk and milk

Tiger nut milk definitely isn’t as common as other plant-based milk alternatives, but it’s a fantastic allergy-friendly option for those who can’t consume tree nuts, coconut, or soy milks. It’s made by soaking tiger nuts (which grow on a plant called the yellow nutsedge) and blending them with water. While cow’s milk has that familiar sweetness, tiger nut milk has a more nutty and subtly earthy flavor.

Cow’s milk, or “regular milk,” comes from dairy cows. After milking, it’s typically pasteurized and homogenized for safety and consistency. Unlike tiger nut milk, it isn’t suitable for those with milk allergies or vegan diets. 

Types of cow’s milk

Before we get to the nutrition and uses of these milks, let’s take a look at the different types of cow’s milk available in the market:

Whole milk: Full-fat dairy milk with 3.25% milk fat, the highest fat content for a creamy richness.

2% milk (reduced-fat): Milk with some fat removed – about 2% milk fat, lighter than whole milk.

1% milk (low-fat): Contains around 1% milk fat, lower in calories.

Skim milk (non-fat): Contains virtually no milk fat, very low in calories.

Lactose-free milk: Regular milk with lactase enzyme added to break down lactose for those who are lactose-intolerant.

Raw cow milk (whole): Unpasteurized milk straight from the cow, retaining all its natural components, but may carry health risks.

Flavored milk: Dairy milk infused with added flavors like chocolate or strawberry, often sweetened and higher in sugar.

How to use tiger nut milk vs milk

Tiger nut milk:

• Use as a dairy-free option in coffee, tea, or hot chocolate.
• Create creamy vegan sauces or soups.
• Mix into plant-based baking recipes or desserts.
• Pour over cereal or granola.
• Make non-dairy ice cream.

Cow’s milk:

• Froth for creamy hot drinks, lattes, or cappuccinos.
• Use as a base for sauces, gravies, and soups.
• Enjoy in classic comfort foods like mac and cheese.
• Pour over cereal or granola.
• Make a milkshake.

Can you substitute tiger nut milk for milk?

Tiger nut milk has a unique nutty flavor and a slightly lighter texture than traditional cow’s milk, but it can easily replace dairy milk in almost any scenario. Keep in mind that because of its thinner texture, tiger nut milk won’t be able to foam and froth like cow’s milk or provide structure in certain bakes and protein-heavy dishes.

Nutrition: Tiger nut milk vs milk

As you can see from the table below, tiger nut milk has fewer calories, less fat, fewer carbs, and less protein than most cow’s milk. Tiger nuts in their whole form are also packed with fiber and contain iron, but it’s unlikely that the milk contains fiber as the solids are removed when the liquid is strained. According to some studies, tiger nut milk is nutritionally better than other non-dairy alternatives when it comes to phosphorus, protein, and oleic acid.

Regular milk is popular for its high protein content and calcium contribution, but it’s also quite high in sugar, with varying amounts of fat depending on the type. 

Per 1 cup (237 ml/8 oz.)	Calories	Total fat (sat. fat)	Total carbs	Total sugars (incl. added)	Protein	Calcium	Vit D
Tiger nut milk	60	3 g (?)	4 g	1 g (0 g)	2 g	?	?
Whole milk	160	8 g (4.5 g)	11g	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 tiger nut milk and milk

Tiger nut milk is best stored in an airtight container in the fridge, ideally in a glass bottle. As sources say that tiger nut milk doesn’t last very long (just a few days!) and spoils quickly, you’ll want to use it up as quickly as possible.

Regular milk should also be refrigerated and well-sealed. While all opened 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. That is, if they’re stored in the fridge.

Tiger nut milk vs milk: What’s the verdict?

As a plant-based milk drinker, I’m always looking for the best, most nutritious milk that can mimic the consistency of cow’s milk. While you won’t find tiger nut milk on the shelves of many grocery stores – if any – you can make it at home and enjoy a nutty twist in the kitchen. Its creamy consistency also makes it a suitable sub for regular milk in lattes and the like.

But let’s not forget classic cow’s milk. There’s a reason why it’s been a favorite since the beginning of time, as it reigns supreme when you need to make things like gratin and waffles. If you aren’t looking for a plant-based milk and crave that classic flavor, it’s a great choice!

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