How Soy Milk Compares to Other Plant-Based Milk Options

Plant-based milks are not ideal replacements for cow's milk. They are created by diluting various plant materials, and their nutritional content varies greatly from dairy milk and from one another. Recent research has highlighted soy milk as the most nutrient-rich among non-dairy options. However, the choice of milk for your coffee is largely a matter of personal preference.

Nutritionally, all the milk and milk alternatives available in stores are suitable for use in beverages, oatmeal, or other dishes. The nutritional differences become significant only if a plant-based milk constitutes a major part of your daily diet, such as for a toddler who consumes it frequently. According to scientific analysis, soy milk matches cow's milk in protein content, unlike other non-dairy milks. Each milk has its nutritional shortcomings, so consulting a healthcare professional is advisable if these products are a staple in your child's diet.

For casual use, like adding a splash to your coffee, the choice of milk is not critical. All options are acceptable. For instance, a splash of soy milk adds about 5 calories, whereas almond milk adds roughly 2.5 calories—hardly enough to impact your diet significantly.

Need a quick guide to understand the nutritional content of each milk? Here's a breakdown of what one cup of each type contains. Note that nutritional values can differ by brand. We referenced the USDA’s nutrient database for most examples, except for coconut milk, which isn't listed there; for that, we used Silk brand data. All examples are based on unsweetened varieties, so keep in mind that sweetened versions contain much more sugar.

Soy Milk

• Calories: 80

• Carbohydrates: 4g (sugar: 1g)

• Fat: 4g

• Protein: 7g

Almond Milk

• Calories: 39

• Carbohydrates: 1.5g (sugar: 0g)

• Fat: 3g

• Protein: 1.5g

Rice Milk

• Calories: 115

• Carbohydrates: 22g (Sugar: 13g)

• Fat: 2g

• Protein: 1g

Coconut Milk

This refers to the diluted version found alongside soy milk, not the thick, canned variety.

• Calories: 45

• Carbohydrates:

• Fat: 4g

• Protein: 0g

Traditional Cow's Milk

(for comparison purposes)

• Calories: 156 (skim: 86)

• Carbohydrates: 11g, all sugar (skim: 12g)

• Fat: 9g (skim:

• Protein: 8g (8.4)

Skim milk is essentially whole milk with its fat content extracted. The carbohydrate and protein levels are marginally higher in skim milk since a greater volume of the liquid portion can occupy the same space.