How does plant milk compare to dairy milk in terms of nutrition?
Dairy milk has about 7.5 to 8 g of protein and roughly 276 to 305 mg of calcium per cup. Soy milk is closest in protein; unsweetened almond, oat and cashew have about 1 g; rice and coconut near 0 g. Plant milk calcium depends on fortification, and sweetened versions add sugar. Always compare labels.
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In this article
How does plant milk compare with dairy milk?
They are different products, and the answer depends on which plant milk and which brand. The figures below come from Harvard’s Nutrition Source chart and are per cup.
| Nutrient | Dairy milk | Plant milk |
|---|---|---|
| Protein | about 7.5 to 8 g | Soy about 7 to 10 g; almond, oat, cashew about 1 g (plain); rice and coconut near 0 g |
| Calcium | about 276 to 305 mg | Varies widely; depends on fortification |
| Lactose | Yes | None |
| Cholesterol | Yes | None |
| Saturated fat | Higher in whole milk than lower-fat milk | Little in most; coconut is higher |
What about fat and calories?
Whole milk has more saturated fat than 1 percent milk, and Harvard notes that the saturated fat in whole milk raises total cholesterol. Calories vary by product, and plant milks are not always lower than skim dairy milk, so read the Nutrition Facts panel.
What about sugar?
Plant milks labeled original usually contain added sugars. Harvard suggests unsweetened versions. Oat milk can contain sugars created during processing, which are counted as added sugars even without other sweeteners. Sweetened versions in the chart have up to about 10 g of added sugar per cup. Dairy milk contains natural lactose, not added sugar.
What about vitamins and minerals?
Dairy milk is naturally a source of calcium. The NHS says unsweetened, calcium-fortified plant drinks count toward the dairy food group, and people who avoid dairy may need fortified products to get enough calcium. Check the label for calcium and vitamin D.
Who needs to be careful?
- Babies under 1 should not be given rice, oat or almond drinks (NHS).
- Children under 5 on a plant diet should have a drink chosen with a doctor or dietitian.
- People with nut or soy allergies need to check the type.
Which is better?
Neither wins for everyone. Dairy milk is the simplest source of protein and calcium. Fortified soy is the closest plant match. Others work well as drinks or cooking ingredients but are lower in protein.
People also ask
Which plant milk is closest to dairy in nutrition?
Soy, with about 7 to 10 g of protein per cup compared with about 7.5 to 8 g for dairy milk.
Does plant milk have as much calcium as cow's milk?
Only if fortified. Check the label, because unfortified versions can be low.
Is plant milk lower in sugar?
Only unsweetened versions are. Original or flavored ones often contain added sugar.
Sources
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