The shift toward plant-based milks has gained remarkable momentum in recent years, driven by consumer demand for sustainable, nutritious, and tasty alternatives to traditional dairy.
Understanding the nutritional profiles of these milks is essential for successful product formulation and development, ensuring both taste and health benefits align with consumer expectations. Each variety presents distinct advantages and drawbacks, from protein richness to allergen considerations.
For food developers and businesses seeking an informed approach, a detailed plant based milk nutrition comparison can guide strategic product decisions and innovation.
Plant-based milk broadly includes beverages derived from nuts, grains, legumes, and even coconuts. Popular options range from almonds and soybeans to oats, rice, and coconuts. These beverages are generally produced by soaking, grinding, and filtering the plant material, resulting in a smooth, milk-like liquid.
Plant-based milks are highly versatile, commonly used in beverages like smoothies and coffee drinks, baked goods such as muffins and cakes, and culinary applications like sauces and soups. Nutritional content varies significantly due to factors like processing methods, fortification with vitamins and minerals, and added ingredients such as sweeteners and stabilizers.
Understanding the unique nutritional profiles of popular plant-based milks helps identify their suitability for specific product applications. While the following nutritional values for each plant-based milk are based on USDA data, please note that they may vary depending on the brand or formulator.
Almond milk stands out for its low-calorie content and pleasantly mild flavor, making it highly versatile across food and beverage formulations. Its popularity spans coffee beverages, cereals, smoothies, and cooking applications. Nutritionally, almond milk is a good source of vitamin D and E, antioxidants that support skin health and immune function. Almond milk is also rich in other nutrients like calcium, magnesium, and potassium
While almond milk naturally has lower protein content compared to some plant-based counterparts, customized plant-based almond milk base formulations, such as those provided by Harris Woolf Almonds, can significantly enhance its protein levels. According to USDA data, 100 grams of almond milk provide:
| Nutrient | Average Amount | Unit |
| Water | 96.5 | g |
| Energy | 19 | kcal |
| Protein | 0.66 | g |
| Total lipid (fat) | 1.56 | g |
| Carbohydrate, by difference | 0.67 | g |
| Calcium | 158 | mg |
| Magnesium | 8.2 | mg |
| Potassium | 49 | mg |
| Sodium | 59 | mg |
| Vitamin D | 1.59 | µg |
| Vitamin E | 0.83 | mg |
Soy milk is notably high in protein and considered a complete protein source, containing all essential amino acids. It’s also naturally rich in vitamins and minerals, including calcium and vitamin D when fortified. Despite its robust nutrient profile, soy milk faces consumer concerns regarding potential allergens and perceptions related to phytoestrogen content. Soy milk works particularly well in smoothies, protein shakes, and culinary uses where protein enrichment is a priority.
Based on USDA nutritional data, 100 grams of soy milk deliver:
| Nutrient | Average Amount | Unit |
| Water | 92.4 | g |
| Energy | 38 | kcal |
| Protein | 3.55 | g |
| Total lipid (fat) | 2.12 | g |
| Carbohydrate, by difference | 1.29 | g |
| Calcium | 101 | mg |
| Magnesium | 21.5 | mg |
| Potassium | 158 | mg |
| Sodium | 34 | mg |
| Vitamin A | 58 | µg |
| Vitamin D | 0.68 | µg |
Oat milk’s creamy consistency and mild, naturally sweet flavor have made it a favorite for coffee beverages and culinary creations. It performs especially well in lattes and baked goods like muffins or pancakes, where texture and moisture are key. Nutritionally, it contains beneficial beta-glucans, a type of fiber known for promoting digestive health. Oat milk offers moderate protein content and higher carbohydrate levels, which can be a consideration in formulations targeting low-carb consumers.
Per 100 grams, USDA values show oat milk offer:
| Nutrient | Average Amount | Unit |
| Water | 90.6 | g |
| Energy | 48 | kcal |
| Protein | 0.8 | g |
| Total lipid (fat) | 2.75 | g |
| Carbohydrate, by difference | 5.1 | g |
| Calcium | 148 | mg |
| Magnesium | 5.9 | mg |
| Potassium | 148 | mg |
| Sodium | 42 | mg |
| Vitamin D | 1.7 | µg |
| Vitamin B-12 | 0.51 | µg |
Rice milk is one of the most hypoallergenic plant-based milks, making it suitable for individuals with nut or soy allergies. However, its nutritional profile reveals high carbohydrate content coupled with low protein levels, making it less ideal for protein-focused products. Naturally, rice milk is low in vitamins and minerals but can be is fortified with calcium, vitamin D, and vitamin B12 to improve its nutritional value. It is often used in cereals, light beverages, and desserts where allergen-friendly ingredients are a priority.
USDA figures indicate rice milk is high in:
| Nutrient | Average Amount | Unit |
| Water | 89.3 | g |
| Energy | 47 | kcal |
| Protein | 0.28 | g |
| Total lipid (fat) | 0.97 | g |
| Carbohydrate, by difference | 9.17 | g |
| Calcium | 118 | mg |
| Magnesium | 11 | mg |
| Potassium | 27 | mg |
| Sodium | 39 | mg |
| Vitamin B-12 | 0.63 | µg |
| Vitamin D | 1 | µg |
| Vitamin A | 63 | µg |
Coconut milk is recognized for its distinctive tropical flavor and creamy texture, making it desirable in desserts, sauces, and beverages. It is commonly used in curries, non-dairy ice creams, and tropical smoothies, where richness and flavor depth are key. While it offers low carbohydrate content, it is high in saturated fats, raising concerns regarding heart health for some consumers. Its minimal protein content further limits its use in high-protein dietary products. Nutritionally, coconut milk provides small amounts of magnesium and potassium, and some fortified versions include added calcium and vitamin D to enhance their nutritional appeal.
According to USDA sources, coconut milk is rich in:
| Nutrient | Average Amount | Unit |
| Water | 67.6 | g |
| Energy | 230 | kcal |
| Protein | 2.29 | g |
| Total lipid (fat) | 23.8 | g |
| Carbohydrate, by difference | 5.54 | g |
| Calcium | 16 | mg |
| Magnesium | 37 | mg |
| Potassium | 263 | mg |
| Sodium | 15 | mg |
| Vitamin E | 0.15 | mg |
| Vitamin C | 2.8 | mg |
Each plant-based milk brings something different to the table, from texture and taste to nutritional value. A side-by-side comparison can help clarify where each one shines in product development.
| Nutrient | Almond Milk | Soy Milk | Oat Milk | Rice Milk | Coconut Milk |
| Water (g) | 96.5 | 92.4 | 90.6 | 89.3 | 67.6 |
| Energy (kcal) | 19 | 38 | 48 | 47 | 230 |
| Protein (g) | 0.66 | 3.55 | 0.8 | 0.28 | 2.29 |
| Total Fat (g) | 1.56 | 2.12 | 2.75 | 0.97 | 23.8 |
| Carbohydrates (g) | 0.67 | 1.29 | 5.1 | 9.17 | 5.54 |
| Calcium (mg) | 158 | 101 | 148 | 118 | 16 |
| Magnesium (mg) | 8.2 | 21.5 | 5.9 | 11 | 37 |
| Potassium (mg) | 49 | 158 | 148 | 27 | 263 |
| Sodium (mg) | 59 | 34 | 42 | 39 | 15 |
| Vitamin Notes | High in vitamin D, E | High in vitamin A, D | High in vitamin D, B12 | High in vitamin A, D, B12 | High in vitamin C, E, D |
| Common Uses | Coffee, Smoothies, Cereals | Protein Shakes, Smoothies | Coffee, Culinary | Allergy-friendly beverages | Desserts, Sauces |
Disclaimer: The nutritional values presented in this comparison are based on data from the United States Department of Agriculture (USDA). However, actual nutrient content may vary depending on the brand, processing methods, and fortification practices of individual manufacturers. Always refer to specific product labels for the most accurate and up-to-date information.
Fortification significantly enhances plant-based milk, aligning nutrient profiles closely with or exceeding those of dairy milk, especially regarding calcium, vitamin D, and vitamin B12. It can also be used to add nutrients like vitamin A, zinc, iodine, and omega-3 fatty acids, improving the functionality and marketability of these beverages. Additionally, additives such as gums and emulsifiers improve texture, flavor, and shelf stability.
However, with increased consumer demand for clean-label products, transparency about ingredients and sourcing has become imperative. Harris Woolf Almonds offers customizable almond milk and almond paste solutions, ensuring businesses can meet clean-label standards while delivering products with appealing textures, rich flavors, and enhanced nutritional profiles.
Plant-based milks each offer unique nutritional advantages and limitations, yet almond milk consistently emerges as a nutrient-rich and adaptable option. Its mild flavor, low-calorie nature, and vitamin richness position it effectively for diverse applications, from beverages to culinary innovations.
At Harris Woolf Almonds, we specialize in helping companies create standout products using premium almond milk bases and almond ingredients. Whether you’re working on a new plant-based beverage, a clean-label dessert, or a nutrient-forward baked good, our team is here to collaborate. We offer customized solutions to meet your formulation goals with unmatched quality, consistency, and flexibility. From small test runs to full-scale production, we’re equipped to grow with you.
Let’s create something exceptional together. Request a sample today!
