Nutrition Facts for Dairy and Plant-Based Milks

Alongside dairy milk, plant-based drinks such as almond, oat, soy, and rice milk have become increasingly common. Calories, protein, fat, and calcium vary by type, so knowing which milk may suit different needs can help with food choices. The comparison below gives approximate values per 100 ml. Values may vary by brand, recipe, and season; the plant-based milks listed are unsweetened.

Nutrition in Dairy Milk: Per 100 ml, whole cow’s milk contains about 61 calories, 113 mg calcium, 3.25 g fat, 1.865 g saturated fat, 5.5 g sugar, and 3.15 g protein. Whole lactose-free milk has similar values, with slightly less sugar. Goat’s milk has 69 calories and 134 mg calcium, making it somewhat more nutrient-dense than cow’s milk. It also has more fat, at 4.14 g, which gives it a creamier texture. With 3.56 g protein, goat’s milk has the highest protein content among the animal milks listed, so it may be chosen for breakfast drinks.

Nutrition in Plant-Based Milks: Soy milk is the highest-protein option among the plant-based milks listed, with 43 calories, 123 mg calcium, and 2.6 g protein. This makes it the easiest plant-based milk to use as a substitute for dairy milk. Almond milk has just 15 calories and 0.59 g protein, making it the lowest-calorie option, but it ranks highest in calcium at 197 mg. Hemp milk has 35 calories and 0.6 g protein; oat milk has 45 calories and 1 g protein; and coconut milk has 31 calories and 2.083 g saturated fat. All 3 contain noticeably less protein than dairy milk. Rice milk has 47 calories and 5.28 g sugar, the highest sugar content among the plant-based milks listed.

Which Milk Suits Which Uses? When protein is a priority, soy or dairy milk may be preferred; almond milk may suit people limiting calories. Oat milk is one of the most popular plant-based choices for foaming coffee because of its fat content and consistency, including in barista-style drinks. Coconut milk’s high saturated-fat content gives curries and desserts a thick consistency, making it more suitable for cooking than as a drink. Rice milk’s mild sweetness can work well in cereal and smoothies.

What Should You Check When Buying? Choosing unsweetened plant-based milk makes it easier to compare nutritional values. Sweetened products may contain much more sugar than the amount stated on the label, so check the nutrition label carefully. Brand differences can also affect nutrition, so review the label before buying. For dairy milk, fat content and lactose are the main considerations. People sensitive to lactose may find lactose-free milk easier to digest while retaining similar nutritional values. Check the date and storage instructions for both types.

How Should Milk Be Stored? Keep opened dairy and plant-based milk refrigerated below 4°C / 40°F and generally use them within 5–7 days. Milk left at room temperature for a long time can spoil quickly. Some plant-based milks can be stored at room temperature before opening but must be refrigerated afterward. Do not consume milk if it smells sour, has become lumpy, or has yellowed; these are clear signs of spoilage. Most plant-based milks can be frozen, but their texture may separate, so shake well after thawing.