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Best Plant-Based Milks: Nutrition, Taste, and How to Choose

Updated: Nov 14


plant-based milk

Thinking about swapping dairy milk for something plant-based? You’re not alone. Plant milks have exploded in popularity over the last decade, and for good reason: they’re delicious, versatile, widely available, and often fortified with key nutrients.


But with shelves full of almond, oat, soy, coconut, hemp, hazelnut, pea milk, and more… how do you know which one is right for you?


The good news: there’s no one “perfect” plant-based milk — but there is a perfect one for your taste buds, nutritional needs, and daily habits. This guide breaks down the most common plant milks so you can find your match and sip with confidence.


cereal

A Dietitian’s Comparison of Popular Plant-Based Milks


🌰 Almond Milk

Best for: cereal, smoothies, baking, and people who prefer a lighter milk


Nutrition notes:

  • Low calories + low carbohydrates (if unsweetened)

  • Low protein

  • Often fortified with calcium, vitamin D, and potassium


A great all-purpose milk, but not ideal for those with nut allergies.


🥥 Coconut Milk (Carton, Not Canned)

Best for: smoothies, curries, baking, and those avoiding nuts or soy


Nutrition notes:

  • Similar calories to almond milk

  • Contains saturated fat, like dairy milk

  • Typically fortified with calcium and vitamins


Creamy with a mild coconut flavor — delicious in baked goods and warm drinks.


🌱 Soy Milk

Best for: coffee, lattes, cereal, smoothies, baking, making plant-based buttermilk — the most versatile


Nutrition highlights:

  • 7–12g protein per cup (comparable to dairy)

  • Good source of potassium

  • Often fortified with calcium, vitamin D, and vitamin B12

  • Choose organic to avoid GMOs


This is the closest nutritional match to cow’s milk and one of the most well-studied plant milks.


🌾 Oat Milk

Best for: creamy lattes, barista-style drinks, cereal


Nutrition highlights:

  • Naturally sweet + creamy

  • Contains soluble fiber

  • Widely available as an allergen-friendly option when gluten-free oats are used

  • Also look for glyphosate-free oats—the pesticide that can heavily contaminate oats.


A crowd favorite for its texture and coffee compatibility.


🌿 Pea Milk

Best for: smoothies, coffee, baking, and anyone wanting fuller nutrition


Nutrition highlights:

  • High protein (similar to soy and dairy)

  • Low calories

  • High in potassium

  • Often fortified with vitamins A, D, and B12


One of the most nutritious plant-based milks on the shelf — and great for kids or active adults.


🌰 Other Nut Milks: Hazelnut & Walnut

Best for: elevated coffee, baking, and flavor-rich recipes


Nutrition notes:

  • Mildly creamy

  • Slightly nutty flavor

  • Typically lower in protein

  • Fortified depending on brand


Perfect for people who love richer, toasted flavors.


almond milk

What to Look for When Buying Plant-Based Milk

1. Choose Unsweetened

Check the ingredient list and nutrition panel for “0g added sugar.”


2. Look for Fortification

If optimizing nutrition is one of your goals, look for store-bought plant milks that include:


  • Calcium

  • Vitamin D

  • Vitamin B12

  • Potassium

  • Vitamins A & E


These nutrients ensure your milk supports long-term bone and metabolic health.


3. Watch for Additives

While not always harmful, some people prefer plant milks without:


  • Carrageenan

  • Excessive gums

  • Natural flavors


Minimal ingredients may be best.


4. Consider Making Your Own

Homemade almond, cashew, oat, or hemp milk can be simple, cheaper, and free of additives.Keep in mind: you’ll miss out on fortified nutrients, so vary your sources of calcium + B12.


homemade milk

There’s no single “best” plant-based milk — only the one that fits your taste, lifestyle, and nutritional needs. Soy and pea milk offer the most protein. Oat milk wins for creaminess. Almond and coconut milk are light and refreshing. And homemade options give you full control over ingredients.


Try a few different brands and varieties to see which one feels like the perfect match for your coffee, smoothie, cereal, or cooking.


Now I’d love to know: what’s your favorite plant-based milk and how do you use it?












dietitian

My name is Margaret Peterson and I am in the nutrition coordinated program at Georgia State University. I am earning a Master’s degree in Health Science, and completing supervised practice hours to become a Registered Dietitian. In my free time, I enjoy working out, going to concerts, and trying new spots around Atlanta. My goal is to start private practice when I finish my program, but I also have an interest in working in a clinical setting. I chose to pursue a career in nutrition because I believe the foundation of a healthy life starts with the diet. My goal is to help people find the best diet for them individually in order to feel comfortable and confident with the nutrition aspect of overall wellness.

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