Best Plant Based Milk Guide
Looking for the best plant based milk options in the supermarket? Check out this plant based milk guide, which includes a nutrition comparison of popular plant based milk alternatives and dairy free plant milks in your supermarket.
A generation ago, if you avoided dairy-based milk for health, allergy, or dietary preference reasons you didn’t have many options. Perhaps you could find soymilk in a health food store if you were lucky. Today, things have changed dramatically! You can find milk-like beverages made from all sorts of plants, including just about every nut, seed, and grain. You can even find dairy-free vegan milks made out of fruits like bananas and veggies like avocados! It’s very exciting to see the variety of plant milks that offer us a range of flavorful options for our cereals, coffee, sauces, baking, and beyond. But how do these plant milks rate nutritionally? Which is the best vegan milk? I’m sharing my top nutrition advice in this Best Plant Based Milk Guide plus cooking tips with plant milks.
Nutrition Tips for Choosing the Best Plant-Based Milk
In general, many plant-based milks are good alternatives to cow’s milk. But some are higher in fat, saturated fat, sugar, or sodium, while others can’t compare to the amount of protein, vitamins, and minerals in dairy-based milk. How do you pick the healthiest plant milk? Keep these tips in mind to meet your nutrient needs while choosing plant-based milks.
- Protein. Choose plant-based milks containing at least 5 grams of protein per cup to help you meet your daily protein needs. In general, soymilk provides the highest level of protein among plant milks, though many plant milks are now fortified with additional protein. If your favorite type is low in protein, choose other protein-rich foods throughout the day, such as nuts, nut butters, beans, lentils and tofu, to fill in the gaps. Keep in mind that children should consume nutrient-rich plant milks, such as soymilk, to ensure they meet their nutrient needs. Read more about the best plant-based milk choices for kids here.
- Bone Nutrients. Calcium and vitamin D are two nutrients important for bone health. Learn more about bone health for plant-based diets here. Fortunately, many plant-based milks are fortified with both, so look for these options when you shop by reading the nutrition facts label. This is especially critical for children. If, however, your plant milk drink of choice doesn’t provide these nutrients, make sure to include other calcium- and vitamin D-rich foods throughout the day, such as kale, broccoli, and calcium- and vitamin D-fortified juices and cereals. Learn more about calcium and vitamin D on your plant-based diet.
- Saturated Fat. You may notice that coconut milk is higher in saturated fat than other plant milks. Like other foods high in this form of unhealthy fat, if you like it, simply enjoy it in moderation.
- Sugar. Many plant milks included added sugars in the mix. Read the ingredients list and nutrition facts panel and choose those that do not include added sugars.
- Organic. If supporting organic agriculture is important to you, search for plant milks carrying the certified organic label, which indicates that the ingredients in the milk were grown using organic agricultural methods.
Cooking Tips for Plant Milk
With more varieties of plant-based milks, you have greater options for culinary applications. Check out these cooking tips to guide which milk you choose for various cooking applications.
- Drinking Out of the Glass. For regular intake of plant milk, making your choice (especially for kids) count nutritionally is paramount. Rich in protein and nutrients, fortified soymilk is the number one choice for drinking straight from the glass, though keep in mind it has a slightly sweet, bean-like flavor that may take getting use to.
- Cereal Bowl. The daily habit of pouring plant milk over your cereal bowl can be another important contribution of nutrients to your day—especially for children. Don’t squander that opportunity with a low-nutrient plant milk—choose those that are rich in protein, calcium, and vitamin D.
- Coffee or Tea. If you like a little creaminess in your morning brew, it’s not as critical that your choice of milk provide nutrition—that tablespoon or two during the day isn’t going to make a big difference. So, choose the milk you love. Oat milk provides a neutral, creamy flavor, coconut adds a creamy, tropical hint, and macadamia offers a rich, creamy nutty flavor. Some milks are more watery, such as almond and rice.
- Savory Dishes. Whether you’re making mashed potatoes or a gravy, which is the best plant milk for your savory dishes? Lead with flavor, not nutrition, as the milk is typically just a small nutrition component of your dish. You may not want your mashed potatoes or gravy tasting like soy, pistachios, or coconut, for example. And you may want a rich, creamy flavor and texture in your dish. Oat milk is a good creamy, neutral option for savory applications, but keep in mind a little natural flavor of coconut can suit Thai-inspired dishes, and a nut-based milk like pistachio or macadamia can add a nice flavor to sweet potato casserole.
- Baked Goods and Quick Breads. While just about any plant milk can work in baked goods, such as cookies, bars, cakes, pies, and breads; and quick breads, such as biscuits, pancakes, and waffles, you may want to let the flavor of the milk be your guide (nutrition doesn’t usually play a significant role here). In general, mild, creamy milks do well in batters, such as oat, flax, and hemp milk. However, more flavorful creamy milks, such as coconut, pistachio, and macadamia may suit the natural flavor profile of the recipes. Think coconut milk in banana bread and macadamia milk in chocolate chip bars.
Nutritional Comparison of Plant-Based Milks
Check out the nutritional profile of popular plant-based milk in this chart.
| Plant-Based Milks 1 cup (8 oz) | Calories | Fat (g) | Saturated Fat (g) | Carbs (g) | Sodium (mg) | Sugar (g) | Protein (g) | Calcium (mg) | Vitamin D (mcg) |
| Unflavored | |||||||||
| 365 Organic Almond Milk, Original | 40 | 3 | 0 | 2 | 150 | 0 | 1 | 50 | 5 |
| 365 Organic Unsweetened Almond Milk | 40 | 3 | 0 | 2 | 150 | 0 | 1 | 50 | 5 |
| 365 Organic Unsweetened Coconut Milk | 50 | 5 | 5 | <1 | 30 | <1 | <1 | 140 | 5 |
| 365 Original Oatmilk | 120 | 5 | 0.5 | 16 | 140 | 7 | 3 | 350 | 3.6 |
| 365 Organic Soymilk, Original | 100 | 4 | 0.5 | 8 | 85 | 6 | 7 | 300 | 5 |
| 365 Organic Soymilk, Original, Unsweetened | 70 | 3.5 | 0.5 | 3 | 85 | <1 | 7 | 300 | 5 |
| Blue Diamond Unsweetened Original Almond Breeze Almond milk | 30 | 2.5 | 0 | 1 | 170 | 0 | 1 | 450 | 5 |
| Blue Diamond Original Almond Coconut Milk | 60 | 3 | 1 | 7 | 125 | 6 | 1 | 450 | 2.5 |
| Califia Farms Barista Blend Almond milk | 70 | 4.5 | 0 | 6 | 140 | 5 | 2 | 420 | 0 |
| Califia Farms Organic Unsweetened Almond milk | 60 | 5 | 0 | 1 | 140 | 0 | 3 | 20 | 0 |
| Califia Farms Oat Barista Blend | 130 | 7 | 0.5 | 13 | 115 | 4 | 2 | 270 | 0 |
| Califia Farms Unsweetened Oat milk | 110 | 6 | 0.5 | 12 | 115 | 4 | 2 | 260 | 4.4 |
| Califia Farms Protein Oat Original | 140 | 7 | 1 | 10 | 220 | 3 | 8 | 590 | 5 |
| Chobani Oat-Based Original | 110 | 5 | 0.5 | 13 | 105 | 7 | 2 | 260 | 2 |
| Chobani Oat-Based Extra Creamy | 140 | 8 | 1 | 13 | 105 | 7 | 2 | 130 | 2 |
| Chobani Oat-Based Zero Sugar Original | 90 | 5 | 0.5 | 9 | 50 | 0 | 1 | 130 | 2 |
| Dream Organic Original Enriched Rice milk | 120 | 2.5 | 0 | 26 | 90 | 11 | 0 | 280 | 5 |
| Dream Organic Original Rice milk | 120 | 2.5 | 0 | 24 | 80 | 11 | 0 | 300 | 4.8 |
| Dream Original Unsweetened Rice milk | 70 | 2.5 | 0 | 13 | 110 | 0 | 0 | 240 | 5 |
| Eden Foods Organic Unsweetened Soymilk | 120 | 6 | 1 | 4 | 10 | 0 | 12 | 40 | 0 |
| Elmhurst Milked Almonds, Unsweetened | 130 | 11 | 1 | 3 | 5 | 1 | 5 | 60 | 0 |
| Elmhurst Milked Cashews, Unsweetened | 130 | 10 | 1.5 | 7 | 10 | 1 | 4 | 15 | 0 |
| Elmhurst Milked Hazelnuts, Unsweetened | 90 | 9 | 0.5 | 1 | 5 | 1 | 2 | 24 | 0 |
| Elmhurst Milked Oats | 100 | 1.5 | 0 | 18 | 120 | 5 | 3 | 18 | 0 |
| Elmhurst Milked Oats, Unsweetened | 100 | 2 | 0 | 17 | 120 | 1 | 3 | 22 | 0 |
| Elmhurst Milked Walnuts, Unsweetened | 120 | 11 | 1 | 1 | 5 | 0 | 3 | 24 | 0 |
| Forager Project Organic Unsweetened Oat milk | 45 | 2 | 0 | 7 | 95 | 0 | 1 | 28 | 0 |
| Forager Project Organic Unsweetened Cashew milk | 50 | 4 | 1 | 4 | 10 | 0 | 1 | 27 | 0 |
| Good Karma Flax milk, Original, Unsweetened | 25 | 2.5 | 0 | 1 | N/A | 0 | 0 | 280 | 2.3 |
| Good Karma Flax milk + Protein | 45 | 2.5 | 0 | 1 | 140 | 0 | 5 | 290 | 2.2 |
| Hope and Sesame Original Sesame Milk | 110 | 5 | 0.5 | 9 | 105 | 7 | 8 | 390 | 5.1 |
| Milkadamia Unsweetened Macadamia Nut Milk | 40 | 3.5 | 0.5 | <1 | 100 | 0 | 1 | 390 | 5 |
| NotMilk Whole | 100 | 8 | 0.5 | 6 | 190 | 3 | 4 | 300 | 4.6 |
| Oatly Low Fat Oat milk | 90 | 1 | 0 | 16 | 100 | 7 | 3 | 350 | 3.6 |
| Oatly Original Oat milk | 140 | 7 | 0.5 | 16 | 100 | 7 | 3 | 350 | 3.6 |
| Oatsome Oat Milk | 130 | 4 | 1 | 21 | 60 | 13 | 2 | 289 | 2 |
| Pacific Cashew Milk, Original | 50 | 4 | 1 | 2 | 95 | N/A | 1 | 40 | N/A |
| Pacific Hemp Milk, Original | 140 | 6 | 1 | 19 | 130 | 12 | 4 | 270 | 2 |
| Pacific Hemp Milk, Original, Unsweetened | 60 | 4.5 | 3.5 | 0 | 110 | N/A | 3 | 260 | 2 |
| Pacific Organic Oat, Original | 130 | 2 | N/A | 25 | 105 | 17 | 4 | 120 | 2 |
| Planet Oat Extra Creamy Oat milk | 120 | 3.5 | 0.5 | 22 | 120 | 5 | 2 | 350 | 4 |
| Planet Oat Original Oat milk | 90 | 1.5 | 0 | 19 | 120 | 4 | 2 | 350 | 4 |
| Planet Oat Original Unsweetened Oat milk | 45 | 0.5 | 0 | 8 | 100 | 0 | 1 | 350 | 4 |
| Rice Dream, Original | 120 | 2.5 | 0 | 24 | 80 | 11 | 0 | 300 | 4.8 |
| Rice Dream, Original, Unsweetened | 70 | 2.5 | 0 | 13 | 110 | <1 | 0 | 240 | 5 |
| Ripple Unsweetened Original Plant-Based Milk | 70 | 4 | 0.5 | 0 | 120 | 0 | 8 | 440 | 5 |
| Ripple Original Plant-Based Milk | 100 | 4.5 | 0.5 | 6 | 160 | 6 | 8 | 440 | 6 |
| Silk Almond milk, Original | 60 | 2.5 | 0 | 8 | 150 | 7 | 1 | 470 | 2 |
| Silk Almond milk, Original, Unsweetened | 40 | 3.5 | 0 | 1 | 130 | 0 | 1 | 110 | 2 |
| Silk Almond Coconut Blend, Unsweet | 30 | 2.5 | 1 | <1 | 135 | 0 | 1 | 470 | 2 |
| Silk Cashew milk, Unsweetened | 25 | 2 | 0 | 1 | 160 | 0 | <1 | 450 | 2.5 |
| Silk Coconut milk, Original | 70 | 5 | 4.5 | 6 | 65 | 5 | 0 | 470 | 2 |
| Silk Coconut milk, Unsweet | 40 | 4 | 4 | 2 | 45 | 0 | 0 | 470 | 2 |
| Silk Original Oat milk | 120 | 5 | 0.5 | 18 | 100 | 7 | 1 | 470 | 4 |
| Silk Unsweet Oat milk | 50 | 3 | 0 | 5 | 100 | 0 | 1 | 470 | 4 |
| Silk Soymilk, Original | 110 | 4.5 | 0.5 | 9 | 90 | 6 | 8 | 450 | 3 |
| Silk Organic Unsweetened Soymilk | 80 | 4.5 | 0.5 | 4 | 80 | <1 | 7 | 300 | 3 |
| So Delicious Almond Milk, Unsweetened | 30 | 2.5 | 0 | 1 | 130 | 0 | <1 | 450 | 2.5 |
| So Delicious Coconut Milk, Original | 70 | 4.5 | 4 | 9 | 10 | 7 | 0 | 130 | 2.5 |
| So Delicious Coconut Milk, Original, Unsweetened | 45 | 4 | 3.5 | 2 | 10 | 0 | 0 | 130 | 2.5 |
| So Delicious Organic Oat milk, Original | 100 | 5 | 0 | 14 | 110 | 7 | 1 | 150 | 4 |
| Tache Original Blend Pistachio Milk | 80 | 3.5 | 0 | 9 | 110 | 7 | 2 | 280 | 0 |
| Tache Unsweetened Original Blend Pistachio Milk | 50 | 3.5 | 0 | 3 | 110 | <1 | 2 | 280 | 0 |
| Three Trees Original Almond Milk | 100 | 9 | 1 | 3 | 10 | 1 | 4 | 66 | 0 |
| Trader Joe’s Almond Beverage, Unsweetened | 40 | 3 | 0 | 2 | 150 | <1 | 1 | 50 | 5 |
| Trader Joe’s Almond, Cashew & Macadamia Nut Beverage, Unsweetened | 30 | 2.5 | 0 | 1 | 120 | 0 | <1 | 160 | 0 |
| Trader Joe’s Oat Beverage | 110 | 2 | 0 | 22 | 25 | 4 | 2 | 20 | 0 |
| West Life Organic Soymilk | 110 | 4 | 0.5 | 10 | 100 | 7 | 8 | 30 | 0 |
| West Life Organic Unsweetened Soymilk | 100 | 4.5 | 0.5 | 5 | 25 | 1 | 9 | 30 | 0 |
| Flavored | |||||||||
| 365 Organic Almond milk, Vanilla | 90 | 2.5 | 0 | 14 | 160 | 13 | 1 | 50 | 5 |
| 365 Organic Almond milk, Vanilla, Unsweetened | 40 | 3 | 0 | 2 | 180 | <1 | 1 | 50 | 5 |
| 365 Organic Almond milk, Chocolate | 90 | 2.5 | 0 | 15 | 150 | 14 | 1 | 50 | 5 |
| 365 Organic Soy Milk, Vanilla | 100 | 4 | 0.5 | 10 | 95 | 7 | 7 | 300 | 5 |
| Blue Diamond Unsweetened Vanilla Almond Breeze Almond milk | 30 | 2.5 | 0 | 1 | 170 | 0 | 1 | 450 | 0 |
| Califia Toasted Coconut Almond Milk | 45 | 4 | 1 | 1 | 140 | 0 | 1 | 440 | 0 |
| Califia Farms Unsweetened Vanilla Almond Milk | 40 | 3 | 0 | 1 | 140 | 0 | 1 | 440 | 0 |
| Chobani Oat-Based Vanilla | 120 | 5 | 0.5 | 15 | 105 | 9 | 2 | 130 | 2 |
| Dream Rice milk, Vanilla | 130 | 2.5 | 0 | 28 | 80 | 13 | 0 | 20 | 0.1 |
| Dream Rice milk, Vanilla with Calcium & Vitamin D | 130 | 2.5 | 0 | 27 | 80 | 13 | 0 | 300 | 4.8 |
| Elmhurst Chocolate Milked Oats | 110 | 2 | 0.5 | 19 | 125 | 4 | 3 | 19 | 0 |
| Good Karma Flaxmilk + Protein, Vanilla, Unsweetened | 60 | 3 | 0 | 1 | 190 | 0 | 8 | 310 | 2.3 |
| Hope and Sesame Chocolate Sesame milk | 160 | 5 | 1 | 20 | 150 | 17 | 8 | 300 | 5.2 |
| Hope and Sesame Chocolate Hazelnut Sesame milk | 160 | 5 | 1 | 20 | 150 | 17 | 8 | 400 | 5.2 |
| Hope and Sesame Vanilla Sesame milk | 130 | 5 | 0.5 | 13 | 160 | 11 | 8 | 400 | 5.1 |
| Milkadamia Unsweetened Vanilla Macadamia Milk | 40 | 3.5 | 0.5 | <1 | 110 | 0 | 1 | 390 | 5 |
| NotMilk Chocolate | 120 | 5 | 0.5 | 16 | 200 | 14 | 4 | 310 | 4.6 |
| Oatly Chocolate Oat Milk | 150 | 3.5 | 0.5 | 24 | 150 | 16 | 3 | 350 | 3.6 |
| Orgain Vanilla Organic Protein Almond milk | 100 | 3 | 0 | 11 | 220 | 7 | 10 | 250 | 2.5 |
| Orgain Unsweetened Vanilla Organic Protein Almond milk | 80 | 3.5 | 0 | 4 | 220 | 0 | 10 | 250 | 2.5 |
| Pacific Organic Coconut Milk, Vanilla, Unsweetened | 50 | 4 | 4 | 2 | 70 | N/A | 0 | 40 | 2 |
| Pacific Hemp, Vanilla | 60 | 4.5 | 3.5 | 0 | 110 | N/A | 3 | 260 | 2 |
| Pacific Organic Oat, Vanilla | 130 | 2 | 0 | 25 | 105 | 18 | 4 | 120 | 2 |
| Planet Oat Dark Chocolate Oat milk | 140 | 2 | 0.5 | 31 | 135 | 12 | 3 | 350 | 4 |
| Planet Oat Vanilla Oat milk | 90 | 1.5 | 0 | 19 | 120 | 4 | 2 | 350 | 4 |
| Planet Oat Vanilla Unsweetened Oat milk | 45 | 0.5 | 0 | 8 | 100 | 0 | 1 | 350 | 4 |
| Pop and Bottle Organic Vanilla Bean Almond Milk | 109 | 5 | 0 | 15 | 29 | 9 | 3 | 58 | N/A |
| Ripple Chocolate Plant-Based Milk | 140 | 4.5 | 0.5 | 17 | 110 | 15 | 8 | 440 | 6 |
| Ripple Unsweetened Vanilla Plant-Based Milk | 80 | 4.5 | 0.5 | <1 | 95 | 0 | 8 | 440 | 6 |
| Ripple Vanilla Plant-Based Milk | 120 | 4.5 | 0.5 | 13 | 100 | 12 | 8 | 440 | 6 |
| Silk Almond milk, Dark Chocolate | 100 | 2.5 | 0 | 19 | 230 | 17 | 1 | 450 | 2.5 |
| Silk Almond milk, Vanilla | 80 | 2.5 | 0 | 14 | 125 | 13 | 1 | 470 | 2 |
| Silk Almond milk, Vanilla, Unsweet | 30 | 2.5 | 0 | 1 | 115 | 0 | 1 | 470 | 2 |
| Silk Cashew milk, Vanilla, Unsweet | 25 | 2 | 0 | 2 | 160 | 0 | 1 | 470 | 2 |
| Silk Oat milk, Vanilla | 110 | 5 | 0.5 | 15 | 100 | 7 | 1 | 470 | 4 |
| Silk Soymilk, Chocolate | 150 | 5 | 1 | 19 | 85 | 15 | 9 | 470 | 3 |
| Silk Soymilk, Very Vanilla | 130 | 3.5 | 0.5 | 18 | 90 | 16 | 6 | 470 | 3 |
| So Delicious Coconut Milk, Vanilla | 80 | 4.5 | 4 | 9 | 10 | 8 | 0 | 130 | 2.5 |
| So Delicious Coconut Milk, Vanilla, Unsweetened | 50 | 4.5 | 4 | 2 | 10 | 0 | 0 | 130 | 2.5 |
| Tache Unsweetened Vanilla Blend Pistachio Milk | 50 | 3.5 | 0 | 3 | 110 | <1 | 2 | 20 | 0 |
| Tache Vanilla Blend Pistachio Milk | 80 | 3.5 | 0 | 9 | 110 | 7 | 2 | 20 | 0 |
| Three Trees Vanilla Bean Almond Milk | 100 | 9 | 1 | 3 | 10 | 1 | 4 | 66 | 0 |
| Tempt Chocolate Hemp milk | 170 | 6 | 0.5 | 24 | 135 | 22 | 2 | 390 | 5 |
| Urban Remedy Blue Magic Cashew Milk | 180 | 12.5 | 3 | 12 | 235 | 4 | 5.5 | 20 | N/A |
| West Life Organic Unsweetened Soymilk, Vanilla | 100 | 4.5 | 0.5 | 5 | 25 | 1 | 9 | 30 | 0 |
Note: This is not a complete listing of all plant-based milks available. It’s only a sampling of popular products you might find in your own supermarket. Nutritional formulations vary over time, so the most up to date accurate information will be available on product labels.
Learn how to make your own almond milk here.
Check out this guide for the best plant-based milks for kids here.
Learn more on how to meet your nutrient needs on a plant-based diet:
- How to Get Vitamin B12 on a Vegan Diet
- How Do I Get Vegan Calcium Sources?
- What are the Best Vegan Iron Sources?
- How Do I Get Vitamin D on a Plant-Based Diet?
Image: Homemade almond milk, Sharon Palmer, RDN
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