A guide to plant-based milk: oat, almond, soy and more

Key takeaways

There is no single best plant-based milk. The right choice depends on your nutritional needs, taste preferences, and allergies. Each milk has different strengths and weaknesses for the environment, so it really is a personal choice.

Nutrition varies widely between plant-based milks. Some are higher in protein, others lower in calories or richer in fat, so the best choice depends on your needs and how you plan to use them.

Fortification matters, especially if you avoid dairy. Many plant-based milks are fortified with calcium, vitamin B12, and vitamin D to better match dairy milk. Organic versions usually are not fortified, due to stricter rules about how they’re made.

Every plant-based milk uses less land, water, and energy than cow’s milk. Oat, soy, and pea milks are among the lowest impact options, especially when grown closer to home.

If a plant-based milk sits unopened in your cupboard until it goes off, it’s not a very sustainable choice. So go easy on yourself and choose something you actually enjoy, even if it’s a mix of dairy and plant-based milk depending on your mood.

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Published on 14.01.2026

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If you walk into a café and ask for an oat milk latte, you’ll probably get it without a second thought. But it wasn’t that long ago that finding a milk alternative felt impossible. In just a few years, oat lattes, almond smoothies, soy cappuccinos and coconut curries have become everyday staples for people who want to cut down on dairy, try something new, or reduce their environmental impact.

But with so many options, it can be hard to know which one to choose. Is oat really the most sustainable? Is soy the most nutritious? Are almonds bad for the planet? And what about the new arrivals, like pea milk?

This guide breaks down the key things you need to consider. We’ll look at nutrition, sustainability and personal taste, to help you choose the plant-based milk that suits you best.

What makes “milk”, milk?

Dairy milk and plant-based alternatives are both creamy, nutritious liquids you can drink or cook with. They share a smooth texture and mild flavour and provide some important nutrients.

In the EU, “milk” is legally reserved for animal products, which is why cartons of plant-based drinks often say something like “oat concentrate” or “soy drink”.¹ Don’t worry, the milk police aren’t going to come after you for saying oat milk. It just means that companies selling plant-based milk alternatives have to be careful what they write on their packaging, to avoid confusing people who buy their products.

Most plant-based milk alternatives follow a similar process:²

Start with a plant base like oats, soybeans, almonds, rice, peas, cashew, hemp, or coconut
Blend with water
Strain to remove solids
Stabilise and improve texture using emulsifiers (like lecithin) or thickeners (like gellan gum). This helps keep the product shelf-stable, so it won’t go off too quickly
Fortify to add nutrients such as calcium, vitamin D, and vitamin B12

Fortified plant-based milk

Dairy milk naturally provides calcium, vitamin D, and vitamin B12, but many plant-based milks have lower levels of these nutrients unless they’re added during processing. Adding in these vitamins and minerals is known as “fortification”.

When buying a plant-based milk, check the Nutrition label for calcium, vitamin D, and vitamin B12.

Ideally, you’d want to see:

Calcium: around 120 mg per 100 ml (similar to cows milk) ³
Vitamin D: at least 1 microgram (µg) per 100 ml ⁴
Vitamin B12: around 0.5 micrograms (µg) per 100 ml ⁴

Occasionally, plant-based milk alternatives are fortified with iodine and potassium, too. That can help them better match the nutrient profile of dairy milk and support overall health, but it’s less common.

But, here’s the catch. Organic rules prevent fortification of plant-based drinks. So if you’re buying organic label milk alternatives in the UK or EU, they probably don’t have any added vitamins or minerals.^{5 6} This is where you might be faced with a tricky choice: would you rather buy organic food, or would you rather buy plant-based milk with added nutrients. It’s going to depend on your priorities.

Nutritional comparison: which plant-based milk fits your needs?

Plant-based milks vary a lot in nutrition, especially in protein, fat, and sugar content. Every brand is going to be a bit different, depending on the recipe. But here’s an interactive image you can use with some best estimates so you can compare various plant-based milks and dairy at a glance.

What does this all mean for you?

If you’re looking for a plant-based milk with plenty of protein, soy milk is a great choice. If you’re allergic to soy or don’t like how it tastes, pea milk is another good option.
Rice milk is higher in sugar and coconut milk is quite high in saturated fats, so you might want to enjoy them as an occasional treat. Find out more about fats here.
Almond milk is pretty low in fat, sugar, calories and protein. So it could be a good choice if you need to cut back a bit on sugar or fat, but it’s not the most nutritionally complete choice.
Oat milk sits somewhere in the middle. It can be a good choice nutritionally, and it is particularly well suited to coffee and cooking (more on that later!).

Dairy in a balanced diet

Dairy is a nutritious part of many European diets. It typically provides:¹⁴

High-quality, complete protein (3.3g per 100g)
Calcium for bones and teeth
Iodine, important for thyroid health
Vitamins B12 and B2 (riboflavin)
Potassium and other essential minerals

Thanks to fortification, many dairy alternatives now contain similar levels of calcium and B12. Some, like soy milk, also offer comparable amounts of protein. However, many plant-based milks don’t provide as much protein as dairy milk, and they’re less likely to contain potassium or iodine.

Which plant-based milk is most sustainable?

Now that you’ve got a good idea of how different plant milks compare nutritionally, what about sustainability? The environmental impact varies widely depending on the crop, farming methods, and where the ingredients are grown.

But firstly, here’s some good news. You don't need to worry too much.

Every plant-based milk does better on scores like land-use water use and emissions compared to dairy milk. So use this list if you’re wanting to level up in your sustainability journey. If you’re just getting started, making a swap to any plant-based alternative, even occasionally, will already make a difference.

When people talk about a food or drink’s sustainability, there are four main factors they are usually taking into account:

Water use
Land use
Carbon footprint
Sourcing and ethical concerns

Dive deeper in our guide to eating sustainably

So, how do the different milk alternatives compare?

How to find out where a plant-based milk comes from

Many brands include the origin of their main ingredients on the carton or bottle. You can look

for phrases like “Made with soybeans grown in…” or “Ingredients sourced from…”

Sometimes it’s on the back label or in the fine print under “Ingredients” or “About this product.”

Taste and performance: what works in tea, coffee, cereal and cooking?

Choosing a plant-based milk isn’t only about nutrition or sustainability. It’s also about what you enjoy drinking. Here are a few suggestions to get you started.

Coffee and tea

Some plant milks can split when they hit hot liquid, which isn’t the most appealing sight (or taste). If you want a smooth cup of coffee, oat milk tends to behave best — it blends easily and has a neutral flavour. Prefer a naturally sweeter drink? Rice milk adds a gentle sweetness without overpowering your brew.

Oat milk works well for a steamed milk alternative to dairy

How to stop plant milks splitting in hot drinks

If your plant-based milk keeps separating when you pour it into your drink, don’t despair. You can stop that happening by:

Using barista versions (or “barista-style”) plant milks formulated for heating.
Warming the plant milk before adding it to your drink.
Stirring gently to blend well.

Cereal and porridge

For a creamy bowl with a balanced nutritional profile, oat milk is a reliable all-rounder. Coconut milk brings lovely richness, but because it’s higher in saturated fat you might save it for a weekend treat. If you want something lighter, almond milk keeps things fresh and subtle. For a protein boost at breakfast, soy or pea milk are excellent choices.

Smoothies

Both oat and pea milk blend smoothly and won’t fight with the flavours of your fruit or greens. For an indulgently creamy texture, coconut milk works beautifully. And if you’re aiming for a lower-sugar, lower-fat smoothie, almond milk keeps things on the lighter side.

Cooking and baking

In the kitchen, soy and oat milk hold up well to heat and don’t overpower other ingredients, making them great for savoury dishes and sauces. Coconut milk shines in curries and desserts where its natural richness is a bonus. When baking, oat milk helps keep cakes soft and moist, while soy milk offers a bit more structure.

Making an informed choice

As you’ve probably figured out by now, there’s no single “best” plant-based milk. The right choice depends on your goals and habits.Here’s how to think it through:

1. Start with your nutritional needs

Want more protein? Go for soy or pea.
Prefer fewer calories? Almond is a great choice.
Looking for sweetness? Rice milk is the one you want.
Want more creaminess? Oat or coconut work great.
Need something allergen-friendly? Rice or pea are often good choices .

2. Check for fortification

As the minimum, look for:

Calcium
B12
Vitamin D

But remember, organic options won’t be fortified. If you’re following a completely vegan diet, you might want to go for a non-organic brand to support your overall nutrient intake.

3. Consider sustainability

Oat, soy and pea are particularly good choices. But all plant-based milk alternatives measure up well compared to dairy.

4. Think about your actual habits

The most sustainable choice is the one you stick with. If the lowest-impact milk sits unopened in your fridge because you don’t enjoy it in coffee, it’s not the best choice for you.

5. Check labels and certifications

That’s already plenty to think about. But if you want to go even further on your quest for sustainability, you could look out for words like:

Organic. Made without synthetic pesticides, herbicides, or fertilisers, supporting healthier soils and ecosystems. (But unlikely to be fortified with vitamins and minerals).
Made in… Locally produced products usually have a smaller carbon footprint due to reduced transport and support nearby farmers.
Fairtrade. Guarantees fair wages and safe working conditions for farmers and workers.
Rainforest Alliance. Meets standards to protect the environment, conserve biodiversity, and improve livelihoods.

Want to get better at understanding food labels? Check out this article to get started.

Whichever plant-based milk you choose, an informed choice helps move the food system toward a more sustainable future.

A guide to plant-based milk: oat, almond, soy and more