Yak milk has been a staple in South Central Asia and the Tibetan Plateau for centuries. While yak milk isn’t widely available in the United States, it’s certainly an adventure worth sipping on. With its unique texture and rare source, how does yak milk compare to cow’s milk? Let’s take a look.
Comparing yak milk vs milk
| Yak milk | Cow milk (including whole, 2%, skim, etc.) | |
| Type | Animal-based | Animal-based |
| Allergens | None | Milk |
| Vegan? | No | No |
| Paleo? | No | No |
| Keto? | ? | No |
? = reliable information not available
Cow’s milk, unfortunately, doesn’t align with keto, vegan, or paleo due to its carbohydrate content and animal origin. But yak milk offers a glimmer of hope for keto diets as its carb content remains a mystery. As it originates closer to nature in Himalayan regions, it could be suitable for paleo diets too. Like cow’s milk, it’s also not vegan-friendly due to its animal source.
Differences between yak milk and milk
Apart from their obvious differences in the animals they’re sourced from, the biggest difference between yak’s milk and cow’s milk is that yak’s milk is a richer, creamier, fragrant option, while cow’s milk is a bit milder in taste.
Since yaks typically live in tough environments in the Himalayas, their milk is designed to provide the nutrients needed to survive in those conditions. Thus, the milk is much higher in fat (about twice as much) and protein compared to cow’s milk, making it ideal for making cheese! Cow’s milk is much more balanced and widespread and has a less distinct taste.
Types of cow’s milk
While yak’s milk typically just comes in one variety (about 7% fat), there are many types of cow’s milk on the market:
Whole milk: Contains the full fat content from cow’s milk, typically around 3.25%.
2% milk (reduced-fat): A middle ground between full fat and lower fat options at 2% fat.
1% milk (low-fat): Offers a lighter texture at 1% fat.
Skim milk (non-fat): Fat-free with a thin texture.
Lactose-free milk: An option for the lactose intolerant that provides the taste and nutrients of regular milk without the digestive issues.
Raw cow milk (whole): Right from the cow into the glass and untreated and unpasteurized, which could present health risks.
Flavored milk: Comes in exciting flavors like strawberry, chocolate, and more with added sugars.
How to use yak milk vs milk
Yak milk:
- Enjoy straight from the glass.
- Enhance hot beverages like tea or coffee for a richer flavor.
- Transform yak milk into cultured products like yogurt or cheese.
- Incorporate into baking recipes.
- Blend in smoothies or milkshakes.
- Create creamy desserts like rice pudding or custards.
Regular milk:
- Drink right from the glass.
- Pour over cereal, granola, or oats.
- Add richness to soups, sauces, and gravies.
- Use in classic baking recipes for moistness and flavor.
- Froth for lattes and cappuccinos.
- Make ice cream.
Can you substitute yak milk for milk?
There are many instances where you can substitute yak milk for cow’s milk and vice versa, but you’ll have to keep the unique taste and texture of yak milk in mind. Yak milk will likely stand out much more in recipes and can complement a variety of baked goods, drinks, and traditional dishes.
Nutrition: Yak milk vs milk
While we don’t have exact figures for yak milk, yak milk is said to be rich in protein, calcium, omega-3 fatty acids, vitamin D, and other minerals like zinc, iron, and phosphorus. It’s also said to be easier to digest as it contains more enzymes that break down proteins, which is good news for those who are lactose intolerant.
But cow’s milk is also nutritionally dense, being an important source of protein, calcium, vitamin D, vitamin B12, and vitamin A. The exact 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. And as you go down in fat content, you’ll 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 |
| Yak milk | ? | ? | ? | ? | ? | ? | ? |
| 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 yak milk and milk
As both yak milk and cow milk are mammal milks, they should both be refrigerated at all times and will last a similar length of time overall. Yak’s milk is said to last around 9 days, while unopened cow’s milk lasts 4 – 7 days past the expiration date. Once opened, whole milk lasts around 5 – 7 days, reduced-fat and skim last 7 days, and lactose-free milk lasts 7 – 10 days.
Yak milk vs milk: Which is better?
Yak milk and cow milk are on opposite ends of the spectrum! While cow’s milk is a staple in households around the world, yak milk is also less common and much harder to find in the United States, for example. Yak milk is better when you’re looking to get a little experimental and want to utilize its richness and unique taste. I love using it for creamy desserts and making cultured products. Cow’s milk is better for its familiarity and versatility, as it can be used in many more applications.
FAQs
Both yak milk and cow milk have their own merits, so it’s hard to say whether one is healthier than the other. Yak milk is high in protein and rich in various vitamins and minerals and is even said to be easier to digest, while cow milk is also protein-rich and especially high in calcium, vitamin B12, and vitamin D. So, depending on your taste preferences and what you’re looking for, either milk can be a great addition to your diet.
Yak milk and cow milk do have differences in flavor. Yak milk has a more distinct flavor that is richer and creamier, with an almond-milk like undertone. Cow milk’s classic taste will be more familiar and a little less prominent but still slightly sweet.
