Coconut, Almond, Soy & Rice: Which is the Best Plant-Based Milk?

Plant-based beverages have exploded in popularity over the last few years. Whereas there might have only been soy milk on the shelves five or ten years ago, now there is coconut, almond, rice, cashew… the number of choices can be dazzling or dizzying.

Soy milk is a popular plant-based beverage

The growing trend of drinking plant-based milks instead of dairy milk is likely due to several factors. Cow’s milk allergy, lactose intolerance, concern about calories, and preference for plant-based diets can all influence someone to choose a plant-based milk.

This article compares the nutrition quality of four popular plant-based milks: coconut, almond, soy, and rice. Please note that the products used for this research are Silk brand unsweetened coconut, almond and soy milks and Dream brand rice milk. This does not constitute an endorsement, but different manufacturers may produce beverages with different nutritional content.

Many plant-based milks are fortified to contain the same amounts of vitamin A, vitamin D, vitamin B12, riboflavin, calcium and zinc as fortified dairy milk. Given that vitamin A, vitamin D, and calcium are commonly under-consumed in the North American diet, fortified plant-based beverages can be a good or excellent source of these micronutrients.

Coconut Milk Beverage

Macronutrients per cup:

• 50 kcal
• 4.5 g fat (4.0 g saturated fat)
• 1 g carbohydrate
• 0.2 g protein

Unlike canned coconut milk, coconut milk beverage is usually sold in the refrigerated section along with the other plant-based beverages.

Most of the calories from coconut milk beverage comes from its saturated fat content. There is an association between high saturated fat intake and increased risk of cardiovascular events. The World Health Organization recommends no more than 10% of total energy intakes from saturated fat. Based on these guidelines and an 1800 kcal/ day diet, one cup (244 mL) of coconut milk contains 20% of the total saturated fat intake per day. If your diet is already high in saturated fats (red meats, dairy products, animal fats, palm oil, coconut oil, pastries and cakes), choosing a plant-based beverage with less saturated fat and more polyunsaturated fat may be a good idea.

Almond Milk

A process for preparing almond milk involves using partially de-oiled almond powder, allowing the particles to solubilize in water, and then removing the particles large enough to be detected by the tongue and mouth.

Macronutrients per cup:

• 30 kcal
• 2.5 g fat (0.2 g saturated fat)
• 1 g carbohydrate
• 1 g protein

Almond milk has the least calories out of the four plant-based milk choices. One cup of almond milk contains 20% of your recommended daily vitamin E intake. Nutritionally speaking, almond milk is low in fat, carbohydrates, and protein. If you’re looking for a milk replacement that will help cut back on your energy intake, this might be a good choice.

Soy Milk

Macronutrients per cup:

• 90 kcal
• 4.5 g fat (0.5 g saturated)
• 4 g carbohydrate
• 8 g protein

Soy milk is the only plant-based milk in the group that contains a sizable amount of protein. Although protein deficiency is rare in North America, even for those following a strict vegan diet, this may be a factor to consider if you would like your plant-based beverage to contribute to your overall protein intake. At 360 mg/ serving, soy milk also contains the most potassium out of the four non-dairy milks. A diet high in potassium can help reduce blood pressure, a risk factor for heart disease.

Rice Milk

Macronutrients per cup:

• 130 kcal
• 2.5 g fat (0 g saturated)
• 26 g carbohydrate
• 0.4 g protein

Rice milk has the highest carbohydrate content compared to the other plant-based milks in this group, thus it may contribute to larger rises in blood sugars. For people who rely on injected insulin for blood sugar control, the carbohydrate content of rice milk should be considered when planning meals.

When purchasing plant-based beverages, choose unsweetened products that are fortified with vitamins & minerals. This can help contribute to your overall intake of micronutrients that are generally lacking in a typical North American diet. If protein content is an important factor, soy milk beats out coconut, almond, and rice milk. Generally speaking, coconut milk is higher in saturated fat, and rice milk is higher in carbohydrate content. This may be of interest for people with risk factors for heart disease and diabetes. Of course, taste, availability, and cost are also important factors to consider when buying any food.

Out of all the choices available, which plant-based milk do you prefer and why? Please leave a comment below!