The Ultimate Plant-Based Milk Guide If You Just Can’t Do Dairy

Photo Credit: Shutterstock

Plant-based milks have been soaring in popularity among people who are lactose intolerant or just want to avoid dairy. But how do these options measure up against cow’s milk? We asked Nicole Fetterly, a registered dietitian in Victoria, B.C., for the lowdown.

Note: Nutrition information is based on a one cup serving.

2% Cow’s Milk

• Calories: 130
• Protein: 9g
• Fat: 5g
• Sugar: 12g
• Calcium: 30%
• Vitamin D: 45%

Fortified Soy Milk

• Calories: 80
• Protein: 7g
• Fat: 4g
• Sugar: 1g
• Calcium: 30%
• Vitamin D: 30%

Fortified Unsweetened Almond Milk

• Calories: 30
• Protein: 1g
• Fat: 2.5g
• Sugar: 0g
• Calcium: 45%
• Vitamin D: 25%

Unsweetened Hemp Milk

• Calories: 60
• Protein: 2g
• Fat: 5g
• Sugar: 0g
• Calcium: 25%
• Vitamin D: 0%

Rice Milk

• Calories: 120
• Protein: 1g
• Fat: 2.5g
• Sugar: 10g
• Calcium: 2%
• Vitamin D: 0%

And lastly, for the vegan-approved option:

Fetterly recommends fortified soy milk for vegans, because it’s higher in protein than other plant-based milks. But hemp milk and nut milks also have their own benefits. Almond milk, for example, can offer 50 percent of your daily vitamin E, which is key for heart health. (To incorporate almond milk in your morning brekkie, check out this Almond, Date and Espresso Shake recipe.)