Plant milks compared: oat, soy, almond and the other options

The drinks aisle has changed fast. Alongside dairy milk there is oat, soy, almond, rice and coconut, and many people pick a carton out of habit or on price. The differences are large, nutritionally and in the kitchen.

This comparison helps you choose the drink that works in your morning coffee, your porridge and your sauces. We go through the most common options, their protein content and what to check on the label.

Oat drink is the most popular and the best for coffee

Oat drink is the most popular plant drink, and for good reason. It has a full body and a slightly sweet taste, froths well and stands up to hot coffee. It typically contains about one gram of protein per 100 millilitres, clearly less than dairy milk.

In cooking, oat drink works in porridge, pancakes, soups and pale sauces. It has more carbohydrate than other plant drinks because the oat starch is broken down in production, which is why it tastes mildly sweet without added sugar.

Soy drink leads on protein

If you want a plant drink that replaces dairy milk on protein too, soy is the clear choice. It typically has about three grams of protein per 100 millilitres, close to cow's milk. The taste is neutral or slightly beany.

Soy drink handles heat well, but it can curdle in acid, for example in hot or more acidic coffee. Barista style versions are made for exactly that.

Almond drink is light, but not a protein source

Almond drink is thin and nutty and often contains only about half a gram of protein per 100 millilitres. It suits smoothies, muesli and light baking, but it does not carry a sauce the way oat or soy does.

Rice drink is thinner and sweeter still. Coconut drink is not the same as canned coconut milk for cooking: coconut milk is much higher in fat and belongs in curry sauces, not on porridge.

What nutrition recommendations say

Nutrition recommendations suggest roughly 350 to 500 grams of liquid dairy products per day, and when dairy is reduced, fortified plant based drinks are recommended in its place. Fortified means a product with at least added calcium and vitamin D, often also iodine, vitamin B12 and riboflavin.

Fortification varies between products and producers, so read the nutrition panel carefully once and then stick to a carton you know. Being plant based alone does not make a drink nutritionally equal to dairy milk.

How to use plant drinks in cooking

A plant drink works best when chosen to suit the dish. Coconut milk and oat drink suit creamy soups and curries, for example Coconut Curry with Red Lentils and Tofu, where the body comes from the coconut.

For pale sauces and gratins choose neutral oat or soy. Add the drink cold while whisking so the texture stays smooth. In acidic dishes such as tomato sauces, add it at the end over gentle heat.

In baking, plant drinks work almost directly in place of milk. If a recipe calls for buttermilk, stir a teaspoon of lemon juice into a decilitre of plant drink and let it stand for a moment.

In short

Oat for coffee and porridge, soy when you want protein, almond for lighter uses and coconut milk for curries. Choose a fortified, unsweetened version and the choice holds up nutritionally too.