Cow’s milk is considered a staple in many people’s diets. It is consumed as a beverage, poured on cereal and added to smoothies, tea or coffee. While it is a popular choice for many, some people can’t or choose not to drink milk due to personal preferences, dietary restrictions, allergies or intolerances.

Fortunately, if you’re looking to avoid cow’s milk, there are plenty of nondairy alternatives available. This article lists nine of the best substitutes for cow’s milk.

1. Soy Milk

Arguably the first milk substitute (and the most nutritionally similar to dairy milk), unsweetened soy packs about 80 calories per cup with 8g plant-based protein from soybeans. Soy milk is made by soaking and blending these little beans and straining out the leftover pulp before consuming. Filled with antioxidants and fiber, soy alternatives are often super nutritious and provide key polyunsaturated fats.

2. Almond Milk

Almond milk is a great dairy alternative when you are looking to cut calories. This nut milk is made from water and ground almonds. The bad news about almond milk is that it contains very little protein—just 1 gram per cup! Although most varieties of almond milk are fortified with vitamins and other nutrients, there are others that don’t contain vitamin D or calcium. Almond milk is creamier and thicker than other alternatives since its calories are coming from healthy, unsaturated fats.

3. Coconut Milk

Coconut milk is made from water and the white flesh of brown coconuts. It is sold in cartons alongside milk and is a more diluted version of the type of coconut milk commonly used in Southeast Asian and Indian cuisines, which is usually sold in cans. Coconut milk has a creamy texture and a sweet but subtle coconut flavor. One cup (240 ml) contains 45 calories, 4 grams of fat, no protein and almost no carbohydrates. Coconut milk contains one-third the calories of cow’s milk, half the fat and significantly less protein and carbohydrates.

4. Oat Milk

The trendiest blend of the bunch, oat milk is a creamy, lightly flavored addition to coffee, tea, cereal, or a homemade smoothie. It contains added fiber, which may make it more filling than other alternative milks, according to early research. That said, oat milk is lower in protein than non-fat cow’s milk or soy-based versions (2-4g versus 8g per cup). It also has slightly more calories than unsweetened almond milk, which can add up if you swig it frequently.

5. Cashew Milk

This is another one of the newest dairy alternatives. Cashew milk is made from blending cashews with water, resulting in a creamy liquid. This milk is often fortified with calcium and vitamins A, D and B-12. Different brands will have varying amounts of nutrients, so be sure to look at the nutrition label. Although this milk alternative may be low in calories, it also contains very little protein, just 1 gram per cup.

6. Peanut Milk

Peanuts are like the crown jewel of foods, since they’re good for both you and the planet. They have a similar taste and nutrient profile as tree nuts (almonds, walnuts, cashews, and hazelnuts), but these legumes actually grow underground and use way less water. The best thing about peanut-based products is they’re often more cost-effective than other dairy alternatives and are higher in protein (plus, they have a creamy taste and texture).