DASH Dairy Alternatives Guide

With 59mg sodium per 100g, Almond Milk earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Rice Milk and Almond Milk Creamer for sodium, ranking 12 of 17.

Compare Almond Milk across all diets

Canned Coconut Cream is classified as Allowed on DASH, with 36mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It also contains 16.3g fat, which may factor into overall meal planning. Within this category, it falls between Flavored Coconut Yogurt and Coconut Cream for sodium, ranking 9 of 17.

Compare Canned Coconut Cream across all diets

With 13mg sodium per 100g, Canned Coconut Milk earns a Allowed classification on DASH. It is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Beyond the primary classification, canned coconut milk also provides 21.3g fat per 100g. Among the 17 items in this category, canned coconut milk sits at the low end for sodium — next closest is Plain Coconut Yogurt at 13mg.

Compare Canned Coconut Milk across all diets

Cashew Milk is classified as Allowed on DASH, with 295mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 12.1g protein and 53g fat per serving. It ranks among the highest in this category for sodium. The nearest lower option is Unsweetened Almond Milk at 72mg.

Compare Cashew Milk across all diets

Coconut Cream is classified as Allowed on DASH, with 36mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 16.3g fat per serving. Within this category, it falls between Canned Coconut Cream and Rice Milk for sodium, ranking 10 of 17.

Compare Coconut Cream across all diets

At 19mg sodium per 100g, Coconut Milk falls into the Allowed category under DASH guidelines. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Plain Coconut Yogurt and Lite Coconut Milk for sodium, ranking 5 of 17.

Compare Coconut Milk across all diets

Coconut Yogurt is classified as Allowed on DASH, with 0mg sodium per 100g. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 99.1g fat per serving. Among the 17 items in this category, coconut yogurt sits at the low end for sodium — next closest is Coconut Creamer at 0mg.

Compare Coconut Yogurt across all diets

At 687mg sodium per 100g, Hemp Milk falls into the Allowed category under DASH guidelines. The classification reflects that it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Nutritionally, it also delivers 7.6g protein and 13.8g fat per serving. It ranks among the highest in this category for sodium. The nearest lower option is Cashew Milk at 295mg.

Compare Hemp Milk across all diets

Lite Coconut Milk is classified as Allowed on DASH, with 19mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Within this category, it falls between Coconut Milk and Soy Milk for sodium, ranking 6 of 17.

Compare Lite Coconut Milk across all diets

Plain Coconut Yogurt is classified as Allowed on DASH, with 13mg sodium per 100g. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. Among the 17 items in this category, plain coconut yogurt sits at the low end for sodium — next closest is Coconut Milk at 19mg.

Compare Plain Coconut Yogurt across all diets

With 72mg sodium per 100g, Unsweetened Almond Milk earns a Allowed classification on DASH. This means it is a regular part of the DASH pattern — vegetables, fruit, whole grains, low-fat dairy, nuts, legumes, or lean proteins. It ranks among the highest in this category for sodium. The nearest lower option is Flavored Almond Milk at 71mg.

Compare Unsweetened Almond Milk across all diets

At 59mg sodium per 100g, Almond Milk Creamer falls into the Limited category under DASH guidelines. This means it is allowed in moderation under DASH serving counts but not a daily staple. It ranks among the highest in this category for sodium. The nearest lower option is Almond Milk at 59mg. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Compare Almond Milk Creamer across all diets

With 0mg sodium per 100g, Coconut Creamer earns a Limited classification on DASH. This means it is allowed in moderation under DASH serving counts but not a daily staple. It also contains 99.1g fat, which may factor into overall meal planning. Among the 17 items in this category, coconut creamer sits at the low end for sodium — next closest is Canned Coconut Milk at 13mg. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Compare Coconut Creamer across all diets

At 71mg sodium per 100g, Flavored Almond Milk falls into the Limited category under DASH guidelines. This means it is allowed in moderation under DASH serving counts but not a daily staple. It ranks among the highest in this category for sodium. The nearest lower option is Almond Milk Creamer at 59mg. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Compare Flavored Almond Milk across all diets

With 33mg sodium per 100g, Flavored Coconut Yogurt earns a Limited classification on DASH. It is allowed in moderation under DASH serving counts but not a daily staple. Beyond the primary classification, flavored coconut yogurt also provides 8.1g protein per 100g. Within this category, it falls between Soy Milk and Canned Coconut Cream for sodium, ranking 8 of 17. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Compare Flavored Coconut Yogurt across all diets

With 39mg sodium per 100g, Rice Milk earns a Limited classification on DASH. This means it is allowed in moderation under DASH serving counts but not a daily staple. Within this category, it falls between Coconut Cream and Almond Milk for sodium, ranking 11 of 17. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Compare Rice Milk across all diets

At 32mg sodium per 100g, Soy Milk falls into the Limited category under DASH guidelines. This means it is allowed in moderation under DASH serving counts but not a daily staple. Within this category, it falls between Lite Coconut Milk and Flavored Coconut Yogurt for sodium, ranking 7 of 17. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Compare Soy Milk across all diets