Milk alternatives – how do they compare


There has been a huge boom in the popularity of plant based milks. In fact, a new study by Grand View Research found that the dairy free market will increase by 16% to 35 billion dollars globally by the year 2024.  There is more choice than ever to choose from in British supermarkets. Here’s how the most popular alternatives compare.



Made from pressed coconut and often with added calcium. This is lower in protein, with higher levels of saturated fat than most other plant based options. Great for baking, as the coconut flavour won’t overpower the food. Also consider using it in curries instead of the canned variety for a lighter option.

Coconut Milk Nutrition per 100ml*

28Kcals    120mg calcium    1.9g fat    1.7g sat fat    2.1g sugar    0.3g protein

*based on Koko Dairy free


Made from oats and enriched with vitamins and calcium. A low-fat option with all the goodness of oats. Definitely one of the creamier alternatives. I love using this to make homemade muesli and for a decadent porridge.

Oat milk nutrition per 100ml

45kcals    120mg calcium    1.5g fat    0.2g sat fat    4g sugar    1g protein

*based on Oatly Oat Drink


A blend of hemp seed and fortified with calcium and vitamin D. Mild taste and slightly sweet. Great in hot drinks and to use in smoothies or sauces.

Hemp milk nutrition per 100ml*

32kcals    118mg calcium    2.8g fat    0.3g sat fat    1.8g sugar    0.2g protein

*Based on Good Hemp milk original


The most commonly available, Soya ‘milk’ is comparable in protein content to cow’s milk and is low in fat. Soy-based foods can help to manage cholesterol levels.  Some brands are fortified with calcium and vitamins A and D.  Perfect in tea and coffee as well as wonderful for baking.

Soya milk nutrition per 100ml*

34kcal’s    120mg calcium    1.9g fat    0.3g sat fat    0.1g sugar    3.4g protein

*Based on Tesco Everyday Value


A blend of almonds and spring water, this is fortified with calcium and vitamins, including D and B12. Best for using in porridge and smoothies. A subtle nutty flavour – be sure to choose unsweetened. Very low in calories.

Almond milk nutrition per 100ml*

13kcals    120mg calcium    1.1g fat    0.1g sat fat    0.1g sugar    0.4g protein

*Based on Alpro Unsweetened


A sweet milk, low in protein and fortified with calcium. A Sweet but neutral taste. Beware of the thin consistency as well as the rather dark colour in hot drinks. Brown Rice milk is delicious in lattes.

Rice milk nutrition per 100ml*

50kcals    120mg calcium    1.0g fat    0.1g sat fat    7.1g sugar    0.1g protein

*Based on Rice Dream Original with added calcium

What’s your favourite plant based milk alternative?

Thanks for reading.

London Vegan Bird

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