Potato Milk: The Humble Tuber That Needs 56 Times Less Water Than Almonds

Forget almonds, oats and soy for a moment. One of the most surprising plant-based drinks of recent years comes from the same sack you reach for when making Sunday mash. According to the Swedish company behind the world's first commercial potato drink, growing potatoes for it takes about 56 times less water than growing almonds and around half the farmland needed for oats. For a drink that costs pennies to make at home, that is quite a story.

A first sip: what people actually think

When potato milk first appeared on British shelves, a well-known lifestyle journalist at Insider tested all three versions side by side. Her verdict was refreshingly honest. She found the original version pleasantly neutral and enjoyed it in smoothies, and the unsweetened one had a faint, slightly salty note. In coffee, though, the barista version was simply not for her. She said it oddly reminded her of fish, and she couldn't finish the cup.

Other tasters were split as well. A team taste test at Refinery29 came away mostly unconvinced. Meanwhile, woman&home reported that shoppers who had actually bought it gave it an average of 4.1 out of 5 stars on Amazon, with several saying they were pleasantly surprised. The lesson: potato milk is a "try it yourself" drink. Many people love it in smoothies, porridge and baking, even if it doesn't win everyone over in a latte.

From a Swedish laboratory to coffee shop menus

The idea grew out of research by Professor Eva Tornberg at Lund University in Sweden. Her work was turned into a commercial drink called DUG by the food start-up Veg of Lund. As reported by BeverageDaily, DUG won the Best Allergy Friendly Product award at the World Food Innovation Awards 2021. Shortly afterwards, the British supermarket chain Waitrose named potato milk one of the big dairy-alternative trends of 2022 in its annual Food and Drink Report, according to HELLO! magazine.

The commercial product is more than mashed potato and water. According to VegNews, its recipe also includes pea protein, rapeseed oil and chicory fiber. Potatoes make up only around 6% of the drink, as noted by FreshPlaza.

Why potato milk is so kind to the planet

Potato milk is interesting because, according to its producer, the potatoes behind it need 56 times (!!!) less water than the almonds used for almond milk. It also needs only half the land of oats, the base of oat milk. The gap is even wider compared with cow's milk. Reviews of the research, such as this one in Current Environmental Health Reports, generally find that plant-based drinks have a smaller environmental footprint than dairy.

Potatoes themselves are among the most sustainable, affordable and widely grown crops in the world. A scientific perspective published in Advances in Nutrition calls them a nutrient-dense, high-quality carbohydrate food that can fit well into a healthy diet.

Why some people call it "the healthiest milk on the planet"

Because of all this, some enthusiasts call potato milk the healthiest milk on the planet. It has earned that nickname mainly because it does not contain the most common allergens. It is lactose-free, naturally gluten-free and vegan, and low in sugar and fat. The commercial versions are also fortified with calcium and vitamin D, and often with vitamin B12 as well.

That makes it an appealing option for anyone avoiding dairy, nuts or soy. If regular milk leaves you bloated, you may also enjoy reading The Old Folk Trick of Green Tea with Milk: It Actually Works — But Only If You Make It Right, which looks at lactose sensitivity and plant-based swaps. For the other side of the dairy debate, see Does full-fat milk really protect against asthma?

A nutritionist's honest note

No single drink deserves the title of "healthiest milk". The best choice depends on your needs, your tastes and the rest of your diet. It is also worth knowing the difference between store-bought and homemade potato milk:

• Calcium and vitamin D come from fortification. According to the USDA FoodData Central database, boiled potato provides only a small amount of calcium and no vitamin D. Your homemade drink won't match a fortified carton on these nutrients, so get them from other foods in your diet.


• Potatoes bring potassium, vitamin C and vitamin B6. The Harvard T.H. Chan School of Public Health lists potatoes as a source of potassium, fiber and vitamin C. It also notes that some potassium passes into the water during boiling. That is one more good reason to blend the cooking water back into your milk. Want to know how potatoes compare with bananas? Read Bananas and Potassium: A Myth That Needs to Be Broken Down.


• It is light on protein. Unlike cow's milk or soy drinks, homemade potato milk contains very little protein. Think of it as a creamy base for drinks and cooking rather than a protein source.

How to make potato milk at home

The homemade version is simple, cheap and ready in about half an hour. Food sites such as Food52 describe a very similar method. Keep in mind, as Tasting Table points out, that homemade potato milk won't be quite as silky as the commercial emulsion.

You will need:

• 1 medium potato (about 150 g), firm and without green patches or sprouts


• about 750 ml of water (plus extra to adjust the thickness)


• a pinch of salt


• optional: 1 tablespoon of honey or maple syrup, ½ teaspoon of vanilla, a pinch of cinnamon


• optional: 1 teaspoon of neutral oil, such as rapeseed oil, for a creamier texture

Method:

1. Peel the potato, cut it into cubes and add enough water to cover it completely.


2. Add a pinch of salt and cook it well, for about 15 to 20 minutes, until it is completely soft.


3. Blend the potato thoroughly. At the end, add the water it was cooked in, and the oil if you are using it, and blend until smooth.


4. Strain everything through a cotton cloth or a fine nut-milk bag.


5. Sweeten to taste with a spoonful of honey or maple syrup. Use maple syrup if you want the drink to stay fully vegan.

Serve the milk lukewarm or cooled to room temperature. It pairs well with porridge, smoothies, cocoa and pancake batter.

Practical tips

• Storage: Keep it in a closed glass bottle in the fridge and use it within two to three days.


• Thickness: Potato starch thickens as the milk cools, so stir in a splash of water if needed. Shake well before pouring, because natural separation is normal.


• Don't waste the pulp: The leftover potato from straining can go into savory dishes. For inspiration, see The 3-Ingredient Muffin-Tin Trick That Turns Leftover Potatoes Into Golden, Crispy Bites.


• Not the same as potato juice: Potato milk is made from cooked potatoes, while potato juice is pressed from raw ones. If you are curious about the difference, read How to make potato juice?

Who should take a little extra care

• Babies and young children: Homemade potato milk is not a substitute for breast milk or infant formula. For toddlers on a dairy-free diet, guidance such as this NHS dietitian leaflet recommends fortified, unsweetened alternatives alongside a varied diet. Honey should not be given to children under one year old.


• People on a potassium-restricted diet: If your doctor has advised you to limit potassium, for example because of kidney problems, check with them before making potato milk a daily habit.


• Green potatoes: Always choose firm potatoes without a green tint or sprouts, as Harvard's Nutrition Source advises. Green parts can contain higher levels of natural compounds called glycoalkaloids.

The bottom line

Potato milk will not replace every other drink in your fridge, and it doesn't need to. It is an affordable, allergy-friendly and remarkably planet-friendly option that you can make in your own kitchen in half an hour. Enjoy the homemade version for its gentle creaminess, choose a fortified carton when you need extra calcium and vitamin D, and let your taste buds have the final word.