Plant Milk Nutrition Comparison: Soy, Oat, Almond, and Pea

· 1 min read · Evidence: Strong How we grade this
This article is for educational purposes only. It's not medical advice. Talk to a healthcare provider before making changes to your diet or health routine.

Quick Answer

Plant milks differ a lot. Soy and pea milks are usually strongest on protein, while almond milk is often lower calorie and lower protein. Fortification and added sugar are often more important than brand marketing language.

Quick Decision

Bottom line
Safe
Applies to
General population; children and medically complex cases may need professional guidance on substitutions.
Do this now
Check your current plant milk label for protein, added sugar, calcium, and vitamin D before your next purchase.

The Science

Users often assume all plant milks are equivalent.

They are not.

What Changes Most Between Products

  1. Protein per serving.
  2. Added sugar.
  3. Fortification with calcium and vitamin D.
  4. Ingredient complexity.

Practical Comparison

TypeProteinTypical strengthsCommon watch-outs
SoyHigherbetter protein match to dairyflavored versions can add sugar
PeaHigherstrong protein in many productsproduct variability
OatLower to moderatetexture and taste preferencecarbohydrate and added sugar variation
AlmondLowerlower energy density in many unsweetened productslow protein in many products

Best User Rule

Choose plant milk by your primary goal.

  • Protein goal: soy or pea often fit better.
  • Lower-calorie beverage goal: unsweetened almond may fit.
  • Coffee texture preference: oat often chosen for this reason.

Then confirm fortification and added sugar.

Bottom Line

Plant milk choice is a label-reading decision, not a category decision.

The right option depends on what you need from the product.

Educational content only. Not medical advice.

What This Means for You

Pick plant milk by use case: protein needs, calorie target, and whether calcium/vitamin D fortification is present.

References

  1. USDA FoodData Central - Plant-based beverage entries.
  2. Dietary Guidelines for Americans 2025-2030.
  3. NIH ODS - Calcium Fact Sheet for Health Professionals.

What Changed

  • 2026-02-27 - Initial publication with policy and nutrient reference sources.