Here’s How to Sort Through the Milk Aisle’s Plant Explosion

But not all non-milk is created equal. If you’re steering clear of heifers, here’s the breakdown on what you should be drinking instead.

What Kind of Milk Should You Be Drinking?

▸ Almond

Brand example: Almond Breeze
Pros: It’s low in calories and has no cholesterol.
Cons: Low protein. It’s very water-intensive— requiring a gallon per almond (still better than cow milk)—and most U.S. almonds are grown in drought-ridden California.
https://www.instagram.com/p/9ETwmoPkxE/?taken-by=almondbreeze

▸ Coconut

Brand example: So Delicious
Pros: A creamy, rich taste. High in saturated fats, which are in vogue.
Cons: Lacking in protein. Many coconut farmers live in poverty.
https://www.instagram.com/p/BIgOtKoAY-E/?taken-by=so_delicious&hl=en

▸ Hemp

Brand example: Tempt
Pros: The farmer-friendly crop is part of the plant-based subset of seed milk (think chia, flax, and sunflower). Great for its omega-3 and omega-6 benefits.
Cons: It has lower protein than milk and soy, and is associated with its illicit cousin, marijuana.
https://www.instagram.com/p/BIi6wVChRgH/?taken-by=tempthemp

▸ Rice

Brand example: Rice Dream
Pros: The sweetness comes from naturally occurring sugars. Good for people with soy, nut, and dairy allergies.
Cons: It’s high in carbohydrates and very low in protein. Rice cultivation also requires a lot of water and emits methane.
https://www.instagram.com/p/7X0ZKSEKyo/?taken-by=ricedream.eu

▸ Yellow Pea

Brand example: Ripple
Pros: It’s significantly less water-intensive than almond and cow milk, and has more protein than other plant-based alternatives.
Cons: Ripple uses peas from France (not great for its carbon footprint) but is looking for a U.S. source.
https://www.instagram.com/p/BJYmCAWDUfy/
 

For more on milk sales, watch this video:

A version of this article appears in the September 1, 2016 issue of Fortune with the headline “Soy Milk Is Over. Long Live Coconut Milk.”