Which plant 'milk' is best? A clear guide

Whether you have a dairy intolerance, want to cut back on animal products or just prefer the taste, there are plenty of alternatives to dairy milk to choose from.

But how do they compare when it comes to flavour, nutrition and environmental impact?

That's tricky to answer, says Day Radley, external, chef and founder of The Vegan Chef School. "There can be a big difference between brands, even when they use the same base ingredient."

Still, there's lots to consider and to read on their labels. Here's what to consider when you're next in the supermarket.

Plant 'milks' can replace dairy in most recipes and hot drinks, although nut 'milks' may thicken sauces more quickly.

Dairy milk is a good source of calcium and protein, so registered nutritionist Charlotte Radcliffe, external says to look out for plant-based 'milks' fortified with calcium, vitamin B12 and iodine "to ensure you're getting enough of these important nutrients".

But watch out for organic options – "by law, organic milk alternatives cannot be fortified."

Radcliffe says that long-life and chilled plant-based 'milks' are nutritionally similar, and to choose unsweetened versions.

"If you're looking for a plant-based milk alternative with similar nutritional values to cow's milk, soya and pea drinks are my recommended go-tos," she says.

"While over 90% of plant-based 'milks' would be considered ultra-processed because they're created from food components and substances (flavours, stabilisers or preservatives) not used in normal cooking, this isn't actually a problem," says professor Janet Cade, external, from the University of Leeds' school of food science and nutrition.

These additions mean the 'milks' last longer and have a similar mouthfeel to cow's milk.

"On a climate change basis, I'd say any plant 'milk' is better than cow's milk," says the University of York's professor Sarah Bridle, external, author of Food and Climate Change.

Environmental impact varies by farming system, transport and processing methods.

A 2022 study on the environmental impact of foods, external estimated that cow's milk produced 3.7kg of greenhouse gas emissions per litre of milk, compared to 0.98kg for soya 'milk', 0.66kg for almond 'milk' and 0.45kg for oat 'milk'.

Soya 'milk'

Nutritionally, this neutral-tasting 'milk' is the best swap for cow's milk because it has a similar amount of protein, according to Radcliffe.

"It's low in saturated fats and a source of healthy unsaturated fats."

While soya beans do have a bad reputation for driving deforestation in the Amazon, it's reported that 77% of soya grown globally is for animal feed, and only 7% is used for human food products (such as tofu and 'milk').

Oat 'milk'

"Oat 'milk' is very creamy, so it works very well in hot drinks like coffee," says Radley.

Oat 'milk' is low in protein and often higher in energy (calories) than other alternatives, Radcliffe says. It also contains more 'free sugars', external that are created by starch when the oats are broken down, which the NHS advises us to limit, external.

Oat 'milk' has a much lower environmental impact, external on land, water and greenhouse gases than cow's milk.

Almond 'milk'

The flavour of almond 'milk' is nutty but the strength can vary depending on the percentage of nuts it contains.

It's low in calories, saturated fats and protein, says Radcliffe.

While almonds have low greenhouse gas emissions, they can require a lot of water, external to grow compared to other nuts.

Rice 'milk'

"Rice 'milk' can be very sweet and thin," says Radley.

It doesn't score highly nutritionally, either. Low in saturated fats and protein, it's often higher in calories and free sugars than other alternatives.

"Rice drinks are also not recommended for children under the age of five due to their arsenic content, external," she explains. "Arsenic is naturally present in our environment and can inadvertently be absorbed into crops – rice has been shown to absorb more than other cereal crops."

Rice 'milk' has higher greenhouse gas emissions than soya, almond and oat, and is another thirsty crop, external.

Pea 'milk'

Pea 'milk' is made with protein sourced from yellow split peas and has a creamy, mildly sweet taste.

"Pea 'milk' has comparative amounts of protein to cow's milk and is low in saturated fats, so this is a good option for anyone who is allergic to soya and wants to avoid dairy," says Radcliffe.

It has one of the lightest environmental footprints, external, with one of the lowest greenhouse gas emissions and low water requirements.

Originally published August 2023. Updated March 2024 and March 2026.

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