Compare the nutrition of the same drink made with whole milk, oat, almond, soy, coconut, and seven other alternatives — side by side, for your exact serving size.
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The plant-based milk market has exploded with options — oat, almond, soy, coconut, cashew, macadamia, and pea milk now fill entire supermarket aisles. Each starts from a very different base ingredient, which means their nutritional profiles vary dramatically. Oat milk is rich in carbohydrates; almond milk is almost all water with minimal macros; pea milk rivals dairy for protein; coconut milk carton (not canned) delivers mostly fat with almost no sugar.
Understanding these differences matters because milk is rarely consumed in tiny amounts — a latte uses 6–8 oz, a smoothie might call for 12–16 oz, and a cereal bowl uses at least a cup. The choice of milk alternative can swing the calorie count of a drink by over 100 calories and completely change its protein and calcium content.
Whole, 2%, and skim milk represent the classic nutritional benchmark. All three provide around 30% of the daily value for calcium and 15% for vitamin D per 100 ml — naturally high levels reinforced by fortification. Their primary difference is fat content.
Dairy milk contains lactose — natural milk sugar — which contributes 4.8–5.0 g of sugar per 100 ml. This is not added sugar but is still relevant for people managing blood sugar or following low-carb diets.
Oat milk (50 cal/100 ml) is one of the most popular dairy alternatives because of its naturally creamy texture and mild sweetness. It foams well for lattes and has a relatively neutral flavor. However, it is the highest in carbohydrates (7 g/100 ml) and sugar (4 g/100 ml) among plant milks, which is a consideration for people managing blood sugar. Protein is low at 1 g/100 ml.
At just 13 calories per 100 ml, unsweetened almond milk is the lightest option available. It is essentially almond-flavored water — the vast majority is water with a small percentage of ground almonds. This makes it extremely low in protein (0.5 g) and carbs (0.3 g), which is ideal for weight loss and low-carb diets but not suitable as a protein source.
Soy milk (33 cal/100 ml) is widely considered the most nutritionally complete plant milk because it is the only one that comes close to dairy protein levels (3 g/100 ml). It is also naturally low in sugar (0 g) and has a moderate fat content. Soy milk is a strong choice for people seeking a plant-based milk that supports muscle maintenance.
Pea milk (44 cal/100 ml) is the rising star for protein — with 3.5 g protein per 100 ml, it slightly exceeds dairy milk in protein density per calorie. It is made from yellow split peas (not green garden peas) and has a neutral flavor. Zero sugar and 35% DV calcium make it a strong all-around choice for active people avoiding dairy.
These three are grouped together as the ultra-low-calorie, low-protein options. Coconut milk from a carton (not canned) is 19 cal/100 ml and unique in having the most saturated fat (1.7 g) of all plant milks — though far less than whole dairy milk. Cashew (16 cal) and macadamia (17 cal) milk are similar to almond milk in their minimal calorie and protein content, with mild nutty flavors that work well in coffee and smoothies.
Weight Loss
Unsweetened Almond Milk
Fewest calories (13/100 ml) of any option. Switching from whole milk to almond milk in a daily latte saves over 100 calories per serving.
Muscle Building
Pea Milk or Soy Milk
Both provide 3–3.5 g protein per 100 ml — the highest among plant milks. Pea milk edges out soy in protein per calorie.
Bone Health
Pea Milk or Fortified Dairy
Pea milk leads plant options at 35% DV calcium per 100 ml. Dairy milks (all types) provide 30% DV and naturally include vitamin D.
Low Carb / Keto
Unsweetened Almond, Macadamia, or Pea Milk
These contain less than 1 g of carbs per 100 ml, making them compatible with strict low-carb diets. Avoid oat milk (7 g carbs) and dairy milks (5 g lactose).
The calcium and vitamin D values shown in this calculator represent typical fortified plant milks. In reality, calcium content in plant milks varies widely by brand — some are fortified to 45% DV, others to as little as 10% DV. A plant milk without calcium fortification provides negligible calcium.
Similarly, some oat milks, soy milks, and pea milks are sweetened with added sugars, which would significantly increase their sugar and carbohydrate content. Always check the nutrition label on your specific brand, and prefer “unsweetened” or “original” varieties if you are monitoring sugar intake.
Unsweetened almond milk is the lowest-calorie option at 13 calories per 100 ml. Cashew milk (16 cal) and macadamia milk (17 cal) are similarly low. In an 8 oz serving, almond milk provides around 31 calories vs. 146 for whole milk.
Among plant milks, pea milk leads with 3.5 g protein per 100 ml — matching or exceeding dairy milk. Soy milk is a close second at 3.0 g. All other plant milks (oat, almond, coconut, cashew, macadamia) are low in protein at 0–1 g per 100 ml.
Unsweetened almond milk (13 cal) and cashew milk (16 cal) are the best calorie choices. Among dairy options, skim milk (35 cal) offers the best value — high protein and calcium for very few calories.
Pea milk typically provides 35% DV calcium per 100 ml when fortified. Dairy milks offer 30% DV. Oat, almond, soy, and cashew milks generally deliver around 25% DV when fortified. Calcium levels in plant milks vary significantly by brand.
Neither is objectively healthier — it depends on your goals. Almond milk wins for calories and carbs. Oat milk has slightly more protein and a creamier texture. For weight loss or low-carb diets, almond milk is the better choice; for texture and flavor in coffee, oat milk is preferred.
Unsweetened soy, coconut (carton), cashew, macadamia, and pea milks all contain zero natural sugar per 100 ml. Dairy milks contain 4.8–5.0 g of lactose (natural milk sugar). Oat milk contains about 4 g of sugar from its natural oat content.