Whole-Food Dairy Alternatives Guide

Canned Coconut Milk is classified as Allowed on Whole-Food, with 197kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 21.3g fat per serving. Within this category, it falls between Flavored Coconut Yogurt and Canned Coconut Cream for calories, ranking 11 of 17.

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At 31kcal calories per 100g, Coconut Milk falls into the Allowed category under Whole-Food guidelines. This means it is minimally processed, in or close to its natural state. Among the 17 items in this category, coconut milk sits at the low end for calories — next closest is Lite Coconut Milk at 31kcal.

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With 31kcal calories per 100g, Lite Coconut Milk earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. Within this category, it falls between Coconut Milk and Rice Milk for calories, ranking 5 of 17.

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Almond Milk is classified as Limited on Whole-Food, with 20kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Among the 17 items in this category, almond milk sits at the low end for calories — next closest is Almond Milk Creamer at 20kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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Almond Milk Creamer is classified as Limited on Whole-Food, with 20kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Among the 17 items in this category, almond milk creamer sits at the low end for calories — next closest is Coconut Milk at 31kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 357kcal calories per 100g, Canned Coconut Cream falls into the Limited category under Whole-Food guidelines. The classification reflects that it is moderately processed — fine in plain form, often ultra-processed in branded versions. Nutritionally, it also delivers 16.3g fat per serving. Within this category, it falls between Canned Coconut Milk and Coconut Cream for calories, ranking 12 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.

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With 609kcal calories per 100g, Cashew Milk earns a Limited classification on Whole-Food. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 12.1g protein and 53g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Hemp Milk at 446kcal. 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.

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At 357kcal calories per 100g, Coconut Cream falls into the Limited category under Whole-Food guidelines. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, coconut cream also provides 16.3g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Canned Coconut Cream at 357kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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Coconut Creamer is classified as Limited on Whole-Food, with 895kcal calories per 100g. The classification reflects that it is moderately processed — fine in plain form, often ultra-processed in branded versions. Nutritionally, it also delivers 99.1g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Cashew Milk at 609kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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Coconut Yogurt is classified as Limited on Whole-Food, with 895kcal calories per 100g. The classification reflects that it is moderately processed — fine in plain form, often ultra-processed in branded versions. Nutritionally, it also delivers 99.1g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Coconut Creamer at 895kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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With 50kcal calories per 100g, Flavored Almond Milk earns a Limited classification on Whole-Food. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Within this category, it falls between Rice Milk and Soy Milk for calories, ranking 7 of 17. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 92kcal calories per 100g, Flavored Coconut Yogurt earns a Limited classification on Whole-Food. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. It also contains 8.1g protein, which may factor into overall meal planning. Within this category, it falls between Plain Coconut Yogurt and Canned Coconut Milk for calories, ranking 10 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.

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At 446kcal calories per 100g, Hemp Milk falls into the Limited category under Whole-Food guidelines. It is moderately processed — fine in plain form, often ultra-processed in branded versions. Beyond the primary classification, hemp milk also provides 7.6g protein and 13.8g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Coconut Cream at 357kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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At 66kcal calories per 100g, Plain Coconut Yogurt falls into the Limited category under Whole-Food guidelines. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Within this category, it falls between Soy Milk and Flavored Coconut Yogurt for calories, ranking 9 of 17. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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Rice Milk is classified as Limited on Whole-Food, with 47kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Within this category, it falls between Lite Coconut Milk and Flavored Almond Milk for calories, ranking 6 of 17. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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With 64kcal calories per 100g, Soy Milk earns a Limited classification on Whole-Food. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Within this category, it falls between Flavored Almond Milk and Plain Coconut Yogurt for calories, 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.

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Unsweetened Almond Milk is classified as Limited on Whole-Food, with 15kcal calories per 100g. This means it is moderately processed — fine in plain form, often ultra-processed in branded versions. Among the 17 items in this category, unsweetened almond milk sits at the low end for calories — next closest is Almond Milk at 20kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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