Plant-Based Milk Alternatives: Nutritional Value & Choosing the Right One

In recent years, one of the most common questions I hear from my clients is:

“I can’t tolerate cow’s milk... what should I drink instead?”

There are many reasons behind this question: lactose intolerance, milk allergy, vegan lifestyle, digestive sensitivities, or simply environmental concerns.Whatever the reason, we now have a variety of plant-based milk alternatives available.But which one is best? And which comes closest to cow’s milk?

Why Plant-Based Milk?

Cow’s milk is a rich source of high-quality protein and calcium. However, for some individuals, it may not be suitable due to:

• Lactose intolerance

• Cow’s milk allergy

• Adopting a vegan lifestyle

For these people, plant-based milks can be a good alternative. But they’re not all nutritionally equal. It’s especially important to look at protein, fat, carbohydrate, and calcium content when making a choice.

Nutritional Value of 200 ml Cow’s Milk

A standard 200 ml serving of full-fat cow’s milk provides approximately:

• 9 g carbohydrate

• 6 g protein

• 6 g fat

• Total energy: 114 kcal

So how do plant-based milks compare?

Nutritional Comparison of Plant-Based Milk Alternatives

(Values based on the Fomilk brand; not an ad.)

Plant-Based MilkPer 200 ml	Carbohydrate (g)	Protein (g)	Fat (g)	Energy (kcal)
Soy	4.8	4	2.6	60
Coconut	5.6	0.6	4.8	68
Almond	1	2.4	4.4	50
Hazelnut	1.6	1	4.8	54
Oat	9.8	0.4	6	94

Which Is the Most Balanced Option?

In terms of nutritional content, soy milk stands out as the closest alternative to cow’s milk:

• Its protein content is comparable, sometimes even higher.

• Fat content is balanced.

• Carbohydrates are lower, but still adequate.

• Caloric value is moderate.

Soy milk also contains isoflavones, a type of plant-based estrogen, which may support heart health.You might have heard some concerns about soy hormones—but the isoflavone content in soy milk is low and not harmful to hormone levels when consumed in typical amounts.

⚠️ Note: People with soy allergies should consume it with caution.

When to Choose Other Milks?

• Almond Milk: Ideal for low-calorie diets. Low in protein, but rich in vitamin E.

• Oat Milk: Heart-friendly due to its cholesterol-lowering effects. Naturally sweet flavor, often preferred by children. Higher in carbs.

• Coconut Milk: Roughly 90% of its fat content comes from saturated fats. Very low in unsaturated fats. May suit ketogenic diets.

  
  

Dietitian’s Note

When choosing a plant-based milk, don’t just look at calories—check for protein, fat, carbs, and added nutrients.Some brands are fortified with B12, vitamin D, calcium, and zinc—so always read the label carefully.

When chosen wisely, plant-based milk alternatives can support both a healthy and sustainable lifestyle.However, for children, athletes, or those with medical conditions, it’s best to consult a dietitian for personalized guidance.

🥛 Nutrition is personal. Not every “milk” suits everyone. But with the right knowledge, you’ll find the one that works for you.

References:

• Yazıcı, G. N., Taşpınar, T., Güven, M., & Özer, M. S. (2023). An Overview of Plant-Based Milk Alternatives. Turkish Journal of Agriculture - Food Science and Technology, 11(3), 587–602.

• Duranova, H., Kuzelova, L., Fialkova, V., et al. (2025). Coconut-sourced MCT oil: Its potential health benefits beyond traditional coconut oil.