In this article, we will compare the nutritional value of the most popular vegan milks and break down the healthiest and nutritionally best. We will also look into which vegan milk is the most environmentally friendly.
To make the comparison fair and most accurate, we will be analyzing organic, unsweetened, and non-fortified vegan milk. We have also added dairy milk to the list for the bigger picture of nutrition and environmental impact.
The table compares the nutritional values of six vegan milks: Oat, Soy, Rice, Macadamia, Coconut, Hemp and full-fat and Semi semi-skimmed dairy milk. We have listed the key nutrients- Calories, Protein, Fat, Carbohydrates, Fiber, Sugars, Calcium, and Iron per 240 ml (about 8 ounces or 1 cup) so you can compare and make a decision on your personal needs.
| Calories (kcal) | 120 | 60 | 80 | 120 | 55 | 45 | 60 | 150 | 122 |
| Protein (g) | 3 | 1 | 7 | 1 | 1 | 0 | 2 | 8 | 8 |
| Fat (g) | 5 | 2.5 | 4 | 2.5 | 4.5 | 4.5 | 4.5 | 8 | 5 |
| Carbohydrates (g) | 16 | 1 | 4 | 25 | 1 | 1 | 1 | 12 | 12 |
| Sugars (g) | 7 | 0 | 1 | 10 | 1 | 0 | 0 | 12 | 12 |
| Dietary Fiber (g) | 2 | 1 | 1 | <1 | 1 | 0 | 1 | 0 | 0 |
| Calcium (% DV) | 2% | 2% | 2% | 2% | 2% | 4% | 2% | 30% | 30% |
| Iron (% DV) | 10% | 4% | 6% | 4% | 4% | 10% | 7% | 0% | 0% |
Nutrition Notes:Â
Calories: Varied across types, with Dairy milk being the most calorificÂ
Protein:Â Soy Milk and Dairy Milk are high in protein
Fat:Â Dairy milk has more saturated fat (of 8 grams of fat, approximately 5 grams, or about 62.5%, are saturated fats). Coconut milk also has high saturated fat ( 4g )
Monounsaturated Fat (MUFA) and Polyunsaturated Fat (PUFA): Plant-based milk has higher amounts of these healthy fats.Â
Carbohydrates:Â Rice Milk is high in carbohydrates.
Sugars: Naturally occurring lactose in Dairy milk; other milk has minimal sugars unless sweetened.
Dietary Fiber: Only present in plant-based milk.
Calcium & Iron: The percentage of Daily Value (%DV) is based on a 2,000-calorie diet. Dairy milk is high in calcium, and Oat and Coconut Milk are naturally high in Iron.Â
So, which vegan milk is the healthiest?
It depends on your needs, but based on the data, soy milk is the nutritionally healthiest milk. This vegan milk stands out for its balanced nutritional profile, especially due to its protein content and the presence of all essential amino acids.Â
So the answer is that Soy Milk is the healthiest vegan milk.Â
Environmental estimates for milk production
| Oat | 48 | 0.9 | 0.5 | 0.9 |
| Almond | 371 | 0.7 | 0.3 | 1.1 |
| Soy | 28 | 0.9 | 0.7 | 0.8 |
| Rice | 270 | 1.2 | 0.8 | 1.2 |
| Macadamia | 200 | 0.9 | 0.4 | 1.1 |
| Coconut | 200 | 1.1 | 0.8 | 1.3 |
| Hemp | 50 | 0.6 | 0.3 | 0.7 |
| Full Fat Dairy | 628 | 3.2 | 8.9 | 2.4 |
| Semi-Skimmed Dairy | 628 | 3 | 8.9 | 2.3 |
Environmental Impact Notes:Â
Water Usage:Â Represents the total water footprint, including green, blue, and grey water footprints.
GHG Emissions:Â Includes CO2, methane, and nitrous oxide emissions throughout the lifecycle.
Land Use:Â Accounts for the average space needed for production per litre of milk annually.
Energy Consumption:Â Encompasses energy used in production, processing, and transportation.
So, which vegan milk is the most environmentally friendly?
Hemp Milk and Oat Milk are among the most sustainable options, with hemp milk having an edge due to its low water needs.Â
Almond Milk needs the most water from all the plant milk listed (371 L/L), but in comparison, it still needs a bit more than half of what Dairy milk needs (628 L/L)
Which milk has the lowest Glycemic Index?
Glycemic Index (GI) is considered high, medium, or low:
- Low GI: 55 or less
- Medium GI: 56 to 69
- High GI: 70 or higher
This classification of vegan milk helps provide a clearer picture of how different types of milk can affect our blood sugar levels.Â
| Oat Milk | 45-65 | Medium |
| Almond Milk | 25-30 | Low |
| Soy Milk | 30-40 | Low |
| Rice Milk | 70-90 | High |
| Macadamia Milk | 25-35 | Low |
| Coconut Milk | 30-40 | Low |
| Hemp Milk | 30-40 | Low |
| Full Fat Cow's Milk | 27-34 | Low |
| Semi-Skimmed Cow's Milk | 30-38 | Low |
Vegan Milk GI Notes:
Oat Milk: Natural carbohydrates from oats can have a moderate effect on blood sugar levels.
Almond Milk: Typically has a low GI due to low carbohydrate content.
Soy Milk: Has a low to moderate GI and benefits from a balance of proteins and fats that slow down sugar absorption.
Rice Milk: Usually has a high GI because of its high carbohydrate and sugar content, which rapidly increases blood sugar levels.
Macadamia Milk: The GI is estimated to be low, similar to almond milk, due to its low carbohydrate content.
Coconut Milk: It also has a low GI, though its fat content can influence how carbohydrates impact blood sugar.
Hemp Milk’s GI is on the lower side, as it has a balanced composition of fats and low carbs.
Cow’s Milk (Full Fat and Semi-Skimmed): GIÂ is relatively low due to lactose compared to carbohydrate plant-based milk.Â
The GI of milk can vary based on factors like fat content, processing, and the amount of carbohydrates. If you are worried about sugar spikes in your blood, Go for low-GI milk, like Almond Milk, and avoid Rice Milk. However, please always consider your overall diet and consult with healthcare professionals.
Which vegan milk should you go for?Â
When choosing the right and the healthiest vegan milk, you should consider your individual dietary needs and environmental concerns. A mix of vegan milk can provide a balanced diet and minimize ecological impact.
Your choice of vegan milk also depends on its nutritional value or GI index and on your taste.Â
You can also choose a variety fortified with vitamins and minerals like calcium, vitamin D, and vitamin B12 to make the vegan milk even more nutritious. I always buy unfortified milk and supplement with high-quality B12 vitamins and get other nutrients from food.Â
For the healthiest vegan milk choice, I always recommend unsweetened organic milk with no added oil. However, I find it hard to find vegan milk with no added salt, so always check how much salt is in your favourite vegan milk.Â
I would avoid vegan milk-added stabilizers like gums, emulsifiers, and natural flavours. Are they all harmful? Not all of them. Are they nutritious? No, so why drink them if there are plenty of healthy vegan milk options with pure ingredients?Â
You can also read an article about what additives to avoid and what plant-based milk brands are the best.Â
Thanks for reading this article about the healthiest vegan milk; we hope you found this information as helpful. If you have any questions, please leave a comment below.
Disclaimer: all numbers provided are estimates and will vary by individual brand. This article is meant to share some insights on the healthiest Plant-based milk and not to take the place of expert medical advice.
Want to learn how to choose the best plant-based protein powder? Read: HOW TO CHOOSE THE BEST PLANT-BASED PROTEIN POWDER.
Flynn, M.M., and Schiff, A.R. (2015). Economical and environmental implications of dairy milk consumption: Comparisons with plant-based milk alternatives. International Journal of Environmental Research and Public Health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10504201/
https://www.sciencedirect.com/science/article/pii/S1756464621001481?via%3Dihub
Silvija Meilunaite PN1-NC, is a certified nutrition coach and a writer in the nutrition and self-improvement field with a passion for exploring science-based knowledge focusing on holistic health and plant-based nutrition.
Featured in the Wellness on Time magazine.
