Plant Milks: Oat, Almond, Soy and Others
How soy, oat, almond and other plant milks compare with cow's milk in protein and calcium, why labels vary, and cautions for allergy and for babies under one year.
Content last updated . This page has not been medically reviewed.
Safety first. Natural products can cause side effects and interact with medicines. Read functional food safety before you use anything on this page.
Overview
Plant milks (also called plant-based drinks or beverages) are made from foods such as soy, oats, almonds, rice or coconut. The NHS lists soya, rice, oat, almond, hazelnut, coconut, quinoa and potato drinks. [1] They are not one food: their make-up differs widely between plant types and even between products of the same type. [2] This page describes what the sources found about composition and safety, and does not rank products.What the sources found
| Question | What the source found | Strength of evidence | Population and form studied |
|---|---|---|---|
| How much do they vary? | A review of 122 drinks from 22 types gave protein from 0.06 to 12.43 g per 100 mL and calcium from 0.00 to 1252.94 mg per 100 mL. Salt was the most common added ingredient. [3] | Compositional survey (labels and published data) | Mixed products from published studies |
| How close to cow's milk? | Analysis of New Zealand products found soy drinks had the most similar composition to milk; other types averaged under 1.1 g protein per 100 mL. Only soy matched milk's amino acid content. Except for calcium-fortified soy, none was broadly comparable to milk. [4] | Laboratory analysis of selected products | New Zealand market; almond, coconut, oat, rice and soy |
| Fortification | Many drinks were fortified with calcium to a similar level as milk. [4] | Compositional | Same study |
| Shaking | Protein and calcium in some drinks differed between shaken and unshaken samples, so what you consume depends on whether the product is shaken. [4] | Laboratory finding | Same study |
An oat drink may contain oat beta-glucan, a fiber studied for cholesterol; see Oats. Whether an oat drink has enough beta-glucan to matter for cholesterol: Proper evidence not found in the sources we read, so we make no claim.
Soy
Soy drinks are covered with other soy foods in Soy Foods. Almond drinks, as a nut-based food, are linked from Almonds. The nutrient label tells you more than the front of the pack: look at protein, calcium, added sugar and salt (see Added Sugars, Sodium and Saturated Fat on Labels and Fortified Plant Milks and Cereals).Related
Soy Foods · Oats · Almonds · Fortified FoodsFrequently asked questions
Is plant milk as nutritious as cow's milk?
Not generally. In a New Zealand analysis, only calcium-fortified soy drinks were broadly comparable to milk. [4] Check the label, because products vary. [3]
Which plant milk has the most protein?
In one analysis, soy drinks were closest to milk, while other types averaged under 1.1 g protein per 100 mL. [4] This is not a product ranking.
Can babies drink plant milks?
The NHS says babies under 1 should not be given rice, oat or almond drinks as milk. [1] Ask a pediatrician.
Do plant milks have added calcium?
Many do, to levels similar to milk, but it varies widely by product. [4][3]
Are almond and soy milks safe if I have allergies?
Tree nuts and soybeans are major food allergens. [5] Read labels and ask your clinician.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety and who should ask a professional
- Babies under 1 year: the NHS says babies under 1 should not be given drinks referred to as "milk", including rice, oat or almond drinks. [1] Ask a health visitor, pediatrician or dietitian about infant feeding.
- Children and infants, more generally: a review reports that plant milk alternatives have been associated with the development of some diseases in infants and children. [2] Ask a pediatrician before using a plant drink as the main milk for a child.
- Allergy: the major food allergens include tree nuts (such as almond), soybeans, milk and peanuts. [5] If you have a known allergy, read the label. For a severe reaction with trouble breathing or swelling of the face or throat, call 911; the FDA advises to stop eating the food immediately and seek medical attention. [5]
- Calcium: the NHS notes unsweetened calcium-fortified dairy alternatives are part of the dairy food group and can be good alternatives to dairy. [1] Fortification differs by product, so check labels. [3]
- Salt and other added ingredients: salt was the most common added ingredient in one review, with sodium varying widely between products. Check the label. [3]
- Medicines: not described in the sources we read.
References
- NHS (UK). Milk and dairy in your diet. Last reviewed 11 December 2023. Read 2026-10-23.
- Cow's Milk in Human Nutrition and the Emergence of Plant-Based Milk Alternatives. Foods 2022. PMID 36613315. Read 2026-10-23.
- An Overview on Nutritional Aspects of Plant-Based Beverages Used as Substitutes for Cow's Milk. Nutrients 2021. PMID 34444815. Read 2026-10-23.
- Nutritional assessment of plant-based beverages in comparison to bovine milk. Front Nutr 2022. PMID 36003838. Read 2026-10-23.
- U.S. Food and Drug Administration. Food Allergies. Read 2026-10-23.