All You Need to Know About Plant-Based Milk

Almond milk. Oat milk. Pea milk. Find out about their nutritional values and which ones to try

The popularity of plant-based milk has skyrocketed lately. Whether you're making the switch for health reasons, for sustainability purpose, or simply because you prefer the taste of them, there are plenty on the market to choose from. However, with their different flavour profiles, consistencies and nutritional values, it can be tough to find the right one for you at first.

In celebration of World Plant Milk Day, which falls on August 22 this year, here is a guide to some of the best plant-based milks and our favourite brands.

1. Oat milk

Above Oatly's barista edition oat milk (Photo: @oatly/Instagram)

If you'd prefer a creamy and mild alternative to cow's milk, look no further than oat milk. It has a rich mouthfeel and does not separate, making it a superb addition to any cup of coffee or tea, or even a creamy pasta base.

In each 250ml cup of oat milk, there are about 3g of protein, almost double the equivalent amount of almond milk. Furthermore, a cup of oat milk also contains 2g of fibre and 350mg of calcium, which are both more than what you would get in a cup of cow's milk.

Brands to try

Oatside
Oatly
Minor Figures
Califia Farms
OTIS
Planet Oat
UFC Velvet
MilkLab

2. Soy milk

Marusan has a great range of soy milk drinks available, including matcha and chocolate options (Photo: @marusanai_official/Instagram)

Above Marusan has a great range of soy milk drinks including matcha and chocolate options (Photo: @marusanai_official/Instagram)

Widely known in this part of the world, soy milk has been around for decades and is one of the most popular dairy-free options. It is slightly sweet and can be frothed, making it an ideal replacement in baking recipes.

Each cup of unsweetened soy milk consists of 6.95g of protein, 1.2g of fibre, 301mg of calcium and 292mg of potassium. Most soy milk on the supermarket shelves are also fortified with vitamins such as vitamins B12, B2, D, and A.

Brands to try

Marusan
Sanitarium So Good
Vitasoy
Homesoy
MilkLab
Bonsoy
Farm Fresh

3. Almond milk

Califia Farm's range of almond milk, which also includes a not pictured creamer (Photo: @califiafarms/Instagram)

Above Califia Farm's range of almond milk (Photo: @califiafarms/Instagram)

Almond milk has always been a popular alternative for those who prefer to cut out dairy, with brands like Almond Breeze being particularly popular. Light, mild, and slightly nutty, almond milk is great for those who want a little bit of flavour in their morning coffee or tea.

A 250ml cup of almond milk contains 1.55g of protein, 516mg of calcium, and 176mg of potassium. Its saturated fat content is also significantly lower than cow's milk, so it's a better alternative for the health-conscious.

Brands to try

Califia Farms
Farm Fresh
137 Degrees
MilkLab
Almond Breeze
Australia's Own
Sanitarium So Good

4. Macadamia milk

Above MilkLab's macadamia milk (Photo: @milklabasia/Instagram)

One of the lesser known alternative milk and less widely available options, macadamia milk is great for those who prefer a stronger nutty taste and a creamier consistency. This nut milk also provides a hefty amount of healthy fats and fits into a keto diet.

Macadamia milk only contains 50 calories in a cup; it's also a great source of vitamin D and calcium.

Brands to try

MilkLab
Australia's Own

5. Hemp milk

One of Good Hemp's three hemp milk options (Photo: @goodhemp/Instagram)

Above Good Hemp's milk (Photo: @goodhemp/Instagram)

Made by blending water with hemp seeds, hemp milk is a great choice to have with cereals or granola. Its nutty taste and full mouthfeel give it a similar tasting experience as cow's milk. It is also low in carbohydrate and high in healthy unsaturated fats.

Unlike the other alternative milk options, hemp milk contains all the essential amino acids, making it a complete protein. It also is high in omega-3 and omega-6 fatty acids, and is a good source of vitamins A, D, and B12. Hemp milk contains 4g of protein, 1g of fibre, 281mg of calcium, and 101mg of potassium.

Brands to try

Good Hemp
Pacific Foods
Living Harvest

6. Coconut milk

Above Rude Health's coconut milk (Photo: @rudehealth/Instagram)

Another favourite option in this part of the world, coconut milk is rich and aromatic. It is also delicious in chia seed puddings, smoothies, and homemade ice creams. The thicker version of coconut milk is great for cooking and is an integral part of many Malaysian recipes such as nasi lemak.

Approximately one cup of coconut milk contains 5.5g of protein, 38.4mg of calcium, and 631mg of potassium.

Brands to try

Rude Health
Australia's Own
Califia Farms
MilkLab
Biona

See also: How To Start A Plant-Based Diet

7. Cashew milk

Above Pacific Foods' cashew milk (Photo: pacificfoods.com)

Creamy in consistency and nutty in flavour, cashew milk is another great option containing mainly unsaturated fat.

Brands to try

137 Degrees
Sanitarium So Good
Pacific Foods

8. Pistachio milk

137 Degrees' pistachio milk is carrageenan-freem (Photo: 137 Degrees/Shopee)

Above 137 Degrees' pistachio milk is carrageenan-free (Photo: 137 Degrees/Shopee)

Pistachio milk is relatively new on the market. Extremely low in sugar, pistachio milk is a great option for those watching their sugar intake, especially those living with diabetes. Pistachio milk is versatile and makes a great addition to smoothies, cereals, and puddings.

Depending on the brand, pistachio milk is a great source of fibre and potassium. Generally, it contains about the same amount of protein as oat milk and is lower in saturated fats than other options.

Brands to try

137 Degrees

9. Pea milk

Sproud has four variations of pea milk for you to enjoy (Photo: @besproud/Instagram)

Above Sproud has four variations of pea milk (Photo: @besproud/Instagram)

Pea milk is also gaining popularity, surprisingly enough. Made from yellow split-peas, pea milk is close in consistency and taste to cow's milk. It's a fantastic source of protein and is full of calcium, iron, and potassium. In just a single 240ml serving of pea milk, you can get approximately 8g of protein.

Brands to try

Sproud
Snappea
Mighty Pea

10. Walnut milk

137 Degrees' walnut milk is enhanced with coconut flower nectar for sweetness (Photo: 137 Degrees/Shopee)

Above 137 Degrees' walnut milk is sweetened with coconut flower nectar (Photo: 137 Degrees/Shopee)

Yet another lesser known and newer alternative milk options is walnut milk that is good for your heart and rich in anti-oxidants. Walnut milk is great to drink on its own or to add to your beverage.

It is rich in omega-3 fatty acid and is also known to promote better sleep health thanks to naturally-occurring melatonin hormone. It contains about 3g of protein in one serving.

Brands to try