How to choose a plant milk
There’s no single best — match the milk to the job. Soy and pea win on protein and behave most like dairy. Oat is the barista pick for coffee. Almond, cashew and coconut are lightest on calories. Whatever you pick, choose unsweetened and fortified (calcium + B12).
Soy
Creamy, neutral-savoury
The closest match to dairy in protein. The all-rounder — froths well, holds in coffee, bakes reliably.
Pea
Creamy, mild
Highest protein, often the most calcium, low carb. Great for shakes and lattes; allergen-friendly (no soy/nut).
Oat
Naturally sweet, creamy
The barista favourite — steams and froths beautifully. Higher carbs, low protein; not nut/soy.
Almond
Light, slightly nutty
Lowest calorie and carb, fortified high in calcium. Thin body — weak on protein, can split in hot coffee.
Coconut (drink)
Rich, coconut
Low calorie carton version (not tinned). Adds tropical flavour; almost no protein.
Rice
Thin, sweet
The most allergy-friendly (no soy, nut, gluten). Watery and high-carb, low protein.
Cashew
Creamy, mild nutty
Low calorie but creamier than almond — nice in sauces and coffee. Low protein.
Hemp
Earthy, nutty
Contains omega-3 fats, no soy/nut. Distinct earthy taste some love, some don’t.
Common questions
Which plant milk has the most protein?
Pea and soy milk lead with 7–8 g of protein per cup, matching dairy milk. Oat and hemp have around 3 g; almond, coconut, rice and cashew have 1 g or less.
What is the best plant milk for coffee?
Oat milk is the barista favourite — it steams and froths smoothly and tastes naturally sweet. Soy and pea also hold up well in hot coffee; almond and rice are thin and can split.
Which plant milk is healthiest?
There is no single winner — it depends on your goal. For protein, choose soy or pea. For lowest calories, almond or cashew. For all-round nutrition, fortified soy is closest to dairy. Always pick unsweetened and check it is fortified with calcium and B12.
Are plant milks fortified like dairy?
Most commercial plant milks are fortified to 300–450 mg calcium per cup, matching or beating dairy, and many add vitamin D and B12. Home-made versions usually are not — check the carton.
