Vegan milk products have been on the rise, especially in the past decade or so, and today it seems like there’s a new brand on the shelf every week. With non-dairy, plant-based milks widely available these days, vegans can easily enjoy their favorite things – a hot latte, a decadent ice cream, or simply a bowl of cereal – and they can do so without sacrificing nutrition.
From almond milk and oat milk, to soy milk and coconut milk, to hemp milk, rice milk, cashew milk, and even pea milk – vegans have more plant-based milk options to choose from than ever before. Whether you follow a vegan diet for health reasons, moral reasons, environmental reasons, or all of the above, that’s great news, right?
It is…but more choices can also mean more confusion. With so many different varieties of vegan milk available, you may find it overwhelming to actually choose one. Which one is the right one for you? Which vegan milk is the best choice for vegans? I’m breaking everything down in terms of overall health and nutrition to come to a final verdict, so you can be confident in the plant-based milk you pull off the shelf.
Based on the pros and cons, I’ve concluded soy milk is the best milk for vegans (if we had to choose just one). Check out my work, and see if you agree…
Nutritional comparison of vegan milks
The sources of vegan milk are so different – from nuts and seeds to beans and whole grains – so each plant-based milk offers a unique nutritional profile with different benefits and drawbacks. To determine which vegan milk is best overall, it’s helpful to get a bird’s-eye-view and compare all of the options.
Everything that’s listed below is based on the standard unsweetened, store-bought version of each vegan milk, which are often fortified with supplemental vitamins and minerals to add nutritional value. Something to look out for: many plant-based milks, in addition to added sugars and artificial flavoring, contain additives like oils and gums to thicken the consistency. It’s best to avoid these where possible; when in doubt, the fewer ingredients the better.
Here’s an overview of the nutritional pros and cons of the major vegan milks on the market.
| Vegan Milk | Pros | Cons |
| Almond Milk | -Low in calories and carbohydrates -High in vitamin E and healthy fats -Good source of calcium | -Lacks essential nutrients |
| Cashew Milk | -Low in calories and fatGood source of healthy fats, calcium, magnesium, and vitamin E | -Low in protein and fiber |
| Coconut Milk | -High in healthy fats, potassium, and magnesium -Good source of vitamin C -Cardiovascular and digestive benefits | -Little to no protein -High in saturated fat |
| Hemp Milk | -High in essential fatty acids -Contains complete proteins -Rich in calcium, magnesium, and iron | -While it offers complete protein, it’s not a high source of protein overall |
| Oat Milk | -High in fiber -Good source of vitamin D, calcium, and iron -Heart-healthy | -High in calories and carbohydrates |
| Rice Milk | -Low in fat -Hypoallergenic | -High in calories, carbohydrates, and sugar -Low in protein |
| Soy Milk | -High in complete protein, calcium, and iron -Good source of vitamin B12 and vitamin D -Heart-healthy | -Contains “anti-nutrients” which reduce nutrient intake and digestion |
The final verdict: soy milk
When it comes to the best milk for vegans specifically, your best bet is to stick to the original plant-based milk that started it all: soy milk. Many experts and dieticians recommend soy milk as not only the best alternative milk for vegans but also the best overall substitute for cow’s milk – and there’s good reason for that.
Soy milk, also known as soya milk, is made by soaking and grinding soybeans (which are a protein and nutrient powerhouse). It’s got a naturally creamy texture and a mild yet distinctive taste, slightly sweet and slightly nutty. So what makes it the best milk option for vegans?
If you’re vegan and don’t include dairy in your diet, then it’s important that your choice of milk contains a substantial amount of protein. Soy milk is the highest source of protein of all of the plant-based milks available – one cup contains around 8 grams of protein; the same amount that’s in a cup of cow’s milk. And soybeans contain all nine essential amino acids, making soy milk a great source of complete protein, which is crucial to the body’s functions and a rare find in non-dairy milks.
But it goes beyond protein. Soy milk is very nutritionally balanced, offering a great source of calcium, iron, and vitamins like vitamin D and B-12. Thanks to its nutrients, antioxidants, and flavonoids, it comes with many health benefits. It can lower the risk of diseases such as heart disease, diabetes, and cancer, it can lower blood pressure and “bad” cholesterol levels, and it’s anti-inflammatory.
A bonus: soy milk is an environmentally friendly choice. The production of soy milk is sustainable and leaves a low carbon footprint, requiring significantly less water and less land than other types of milk.
How to choose the best soy milk
There are a few important things to look out for when choosing your brand of soy milk at the grocery store. First, choose a product that’s fortified with vitamins and minerals to make sure you’re getting the nutrients you need out of your milk.
Keep in mind that when searching for any vegan milk, the best choice will always be unsweetened; check the labels and avoid the brands of soy milk that include lots of added sugar. Also, since a large amount of soybeans in the U.S. are sprayed with herbicides or are genetically modified, spring for a certified organic product to ensure you’re drinking quality, safe soy milk.
Lastly, look out for other additives like gums, thickeners, oils, and artificial flavors. While many brands include these ingredients for added texture and flavor, it’s possible to find cleaner soy milk on the shelves or online. Look for brands (for example, WestSoy or Elmhurst 1925) that offer soy milk products with a minimal ingredient list.
More vegan-friendly enjoyment…
- Fact or Myth? Oreos are Vegan
- 50 Foods Only a True Vegan Would Recognize
- The MOST Vegan City in America! … But not the World!
- The Best Cooking Oil for Vegans
- Top 10 Vegan States in the USA (#1 Will Shock You!)
- What’s the Difference Between Vegan and Whole30?
Both soy milk and pea milk contain the best source of protein out of the vegan milk alternatives; each type of milk has 8 grams of protein per 8-ounce serving, which is the same amount of protein in cow’s milk.
Yes, although there has been controversy around the side effects of too much soy due to its isoflavones, there is no definitive evidence to prove that the consumption of soy is harmful (and many studies have found the opposite, that it can help reduce the risk of breast cancer).
While it depends on a person’s specific health needs and priorities, generally speaking the healthiest vegan milk is soy milk. This is due to its balanced nutritional profile and overall health benefits.
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