A generation ago, if you avoided milk 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 nuts, seeds, and grains. In general, many plant-based milks are good alternatives to cow’s milk. Some are higher in fat, saturated fat, sugar, or sodium, however, while others can’t compare to the amount of protein, vitamins, and minerals. Keep these tips in mind to meet your nutrient needs while choosing plant-based milks:
- Protein. Choose plant-based milks containing at least 5 g of protein per cup to help you meet your daily protein needs. 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.
- Bone Nutrients. Calcium and vitamin D are important for bone health. Fortunately, many plant-based milks are fortified with both. If, however, your drink of choice doesn’t provide these nutrients, choose other calcium- and vitamin D-rich foods throughout the day, such as kale, spinach, and calcium- and vitamin D-fortified juices and cereals.
- Saturated Fat. You may notice 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.
Plant-Based Milks Nutritional Comparison
| Plant-based Milks 1 cup (8 ounces) |
Calories (g) |
Fat (g) |
SatFat (g) |
Carbs(g) | Sodium (mg) | Sugar (g) | Protein (g) | Calcium (mg) | Vitamin D (IU) | |
| Plain, Unsweetened | ||||||||||
| 365 Organic Almond Milk, Original | 60 | 2.5 | 0 | 8 | 150 | 7 | 1 | 100 | 100 | |
| 365 Organic Soy Milk, Original | 90 | 3.5 | 0.5 | 9 | 110 | 6 | 6 | 300 | 120 | |
| 365 Organic Soy Milk, Original, Light | 70 | 1.5 | 0 | 9 | 90 | 6 | 6 | 300 | 120 | |
| Good Karma Flax Milk, Original, Unsweetened | 50 | 2.5 | 0 | 2 | 80 | 0 | 5 | 300 | 100 | |
| Pacific Hazelnut, Original | 110 | 3.5 | 0 | 19 | 120 | 14 | 2 | 300 | 100 | |
| Pacific Hemp Milk, Original | 140 | 5 | 0.5 | 20 | 130 | 14 | 3 | 500 | 120 | |
| Pacific Hemp Milk, Original, Unsweetened | 70 | 5 | 0.5 | 1 | 140 | 0 | 3 | 300 | 120 | |
| Pacific Organic 7-Grain, Original | 140 | 2 | 0 | 27 | 75 | 16 | 3 | 350 | 120 | |
| Pacific Organic Oat, Original | 130 | 2.5 | 0 | 24 | 115 | 19 | 4 | 350 | 100 | |
| Rice Dream, Original | 120 | 2.5 | 0 | 23 | 80 | 10 | 1 | 300 | 100 | |
| Silk Almondmilk, Original | 60 | 2.5 | 0 | 8 | 160 | 7 | 1 | 450 | 100 | |
| Silk Almondmilk, Original, Unsweetened | 30 | 2.5 | 0 | <1 | 160 | 0 | 1 | 450 | 100 | |
| Silk Almond/Coconut, Unsweetened | 35 | 3 | 1 | <1 | 170 | 0 | <1 | 450 | 100 | |
| Silk Cashew, Original | 60 | 2.5 | 0 | 9 | 170 | 7 | <1 | 450 | 100 | |
| Silk Coconut, Original | 80 | 5 | 5 | 7 | 45 | 6 | 0 | 450 | 100 | |
| Silk Soymilk, Original | 110 | 4.5 | 0.5 | 9 | 105 | 6 | 8 | 450 | 120 | |
| So Delicious Coconut Milk, Original | 70 | 4.5 | 4 | 8 | 0 | 7 | 0 | 100 | 120 | |
| So Delicious Coconut Milk, Original, Unsweetened | 45 | 4.5 | 4 | 2 | 0 | 0 | 0 | 100 | 120 | |
| Trader Joe’s Almond Beverage, Original | 60 | 2.5 | 0 | 8 | 150 | 7 | 1 | 450 | 100 | |
| Trader Joe’s Organic Soymilk, Original | 90 | 3.5 | 0.5 | 7 | 70 | 6 | 7 | 300 | 120 | |
| Trader Joe’s Organic Soymilk, Original, Unsweetened | 70 | 3.5 | 0.5 | 3 | 70 | 2 | 7 | 300 | 120 | |
| West Soy Organic, Unsweetened | 100 | 5 | 1 | 4 | 35 | 3 | 9 | 0 | 0 | |
| West Soy Organic Plus, Plain | 110 | 4.5 | .5 | 11 | 125 | 10 | 8 | 300 | 100 |
| Plant-based Milks 1 cup (8 ounces) |
Calories (g) |
Fat (g) |
SatFat (g) |
Carbs(g) | Sodium (mg) | Sugar (g) | Protein (g) | Calcium (mg) | Vitamin D (IU) |
| Flavored | |||||||||
| 365 Organic Almond Milk, Vanilla | 90 | 2.5 | 0 | 16 | 150 | 15 | 1 | 100 | 100 |
| 365 Organic Almond Milk, Vanilla, Unsweetened | 40 | 3 | 0 | 2 | 180 | <1 | 1 | 100 | 100 |
| 365 Organic Soy Milk, Vanilla | 90 | 3.5 | 0.5 | 10 | 110 | 7 | 6 | 300 | 120 |
| 365 Organic Soy Milk, Vanilla, Light | 70 | 1.5 | 0 | 10 | 85 | 7 | 6 | 300 | 120 |
| Good Karma Flax Milk, Vanilla, Unsweetened | 50 | 2.5 | 0 | 2 | 80 | 0 | 5 | 300 | 100 |
| Pacific Hazelnut, Chocolate | 120 | 5 | 0.5 | 19 | 140 | 15 | 2 | 350 | 100 |
| Pacific Hemp, Vanilla | 160 | 5 | 0.5 | 24 | 135 | 16 | 3 | 500 | 120 |
| Pacific Organic 7-Grain, Vanilla | 140 | 2 | 0 | 28 | 75 | 16 | 3 | 350 | 120 |
| Pacific Organic Oat, Vanilla | 130 | 2.5 | 0 | 25 | 110 | 20 | 4 | 300 | 100 |
| Rice Dream, Vanilla | 130 | 2.5 | 0 | 26 | 80 | 12 | 1 | 300 | 100 |
| Silk Almondmilk, Dark Chocolate | 100 | 2.5 | 0 | 19 | 240 | 17 | 1 | 450 | 100 |
| Silk Almondmilk, Vanilla | 90 | 2.5 | 0 | 16 | 160 | 16 | 1 | 450 | 100 |
| Silk Almondmilk, Vanilla, Light | 60 | 2 | 0 | 11 | 160 | 11 | <1 | 450 | 100 |
| Silk Soymilk, Chocolate, Light | 90 | 1.5 | 0 | 16 | 85 | 14 | 3 | 450 | 120 |
| Silk Soymilk, Very Vanilla | 130 | 3.5 | 0.5 | 18 | 110 | 15 | 6 | 450 | 120 |
| So Delicious Coconut Milk, Vanilla | 80 | 4.5 | 4 | 10 | 0 | 8 | 0 | 100 | 120 |
| Trader Joe’s Almond Beverage, Vanilla, Unsweetened | 40 | 3 | 0 | 2 | 180 | <1 | 1 | 450 | 100 |
| Trader Joe’s Coconut Beverage, Vanilla | 80 | 4.5 | 4 | 10 | 0 | 8 | 0 | 100 | 120 |
| Trader Joe’s Organic Soymilk, Vanilla | 90 | 3.5 | 0.5 | 8 | 70 | 7 | 7 | 300 | 120 |
Note: g=gram, mg=milligram, sat fat=saturated fat, carb=carbohydrates, IU=International Units.
Source: food labels, company websites.
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.
All nutritional information from USDA National Nutrient Database for Standard Reference or food manufacturer labeling.
Courtesy of Sharon Palmer, RD, The Plant-Powered Dietitian™
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Plant-Based Milk Guide Find milk-like beverages made from all sorts of plants, including nuts, seeds, and grains. Download PDF |