Not oat milk, not almond: dietitians reveal the plant drink that’s actually closest to cow’s milk nutrition

Sophie Bennett • December 10, 2025 16:47

You know the scene. You’re in the supermarket aisle, faced with a wall of cartons: oat, almond, coconut, “barista blend”, “protein enriched”, some with smiling oats, others with minimalist fonts that whisper “wellness”. You pick one up, flip it over, stare at the label, then put it back. Somewhere you heard oat is “healthier”, almond is “lighter”, coconut is “keto”, but you’re still not sure which one can actually stand in for cow’s milk.

Dietitians, it turns out, are much less confused than the rest of us. When they look past the branding to the numbers, one plant drink consistently comes out on top as the closest match to cow’s milk nutrition - and it’s not oat, and it’s not almond.

It’s fortified soya milk. With a couple of important caveats.

The plant drink that really does behave like cow’s milk

When dietitians say “closest to cow’s milk”, they’re usually thinking about three things: protein, bone-friendly minerals, and key vitamins. Soya is the only widely available plant drink that can credibly tick all three boxes, provided you choose the right carton.

Here’s why soya stands out:

Protein: A glass (about 250 ml) of semi-skimmed cow’s milk has roughly 8 g of protein. Most fortified soya drinks sit at 7–8 g per glass. Oat and almond are typically down at 1–3 g.
Fats: Soya is naturally low in saturated fat and higher in heart-friendly unsaturated fats. You don’t get the same saturated fat load as full‑fat cow’s milk or many coconut drinks.
Calcium and vitamin D: Good soya milks are fortified to about 120 mg calcium per 100 ml - almost identical to cow’s milk - often with added vitamin D to help you absorb it.
B12 and iodine: Many UK brands now add vitamin B12 (important if you eat little or no animal products) and iodine, which matters for thyroid health.

There are two big “ifs” attached to that praise:

It needs to be fortified. Organic soya milks are often not fortified with calcium, vitamin D, B12 or iodine. Fine as a drink, but not a like‑for‑like milk swap.
It should be unsweetened. Check the ingredients list for “sugar”, “syrup”, “concentrate” or juice. Lactose in cow’s milk is naturally occurring; many plant drinks add sweetness on top.

Get those details right, and nutritionally, fortified unsweetened soya milk is about as close to cow’s milk as plant drinks currently get. That’s why organisations like the British Dietetic Association often highlight it as the first-choice alternative for adults, and for children over one when a plant drink is appropriate.

Why oat and almond don’t quite measure up (even if you like the taste)

Oat and almond milks dominate café menus and Instagram stories. Nutritionally, though, they’re more like flavoured water with some perks than full milk replacements.

Oat milk: comforting, but carb-heavy and low in protein

Oat milk has won the popularity contest. It’s creamy, works well in coffee and feels familiar if you already eat porridge for breakfast. It also brings beta‑glucan fibre, which can help support cholesterol management.

The catch is the macronutrient profile:

Protein: often only 1–2 g per 100 ml. You’d need three or four glasses to match one glass of cow’s milk or soya on protein.
Carbohydrates and sugars: made from grain, oat milk is naturally higher in carbs. Some brands also add sugar or use processing that bumps up “free sugars” even when the label says “no added sugar”.
Micronutrients: many UK oat milks are fortified with calcium and vitamins, but not all. Organic versions, again, are commonly unfortified.

For most healthy adults, that’s not a disaster. But if you’re giving up cow’s milk and leaning on oat milk for protein, iodine and B12, you’re likely to come up short unless the rest of your diet is very carefully planned.

Almond milk: light on calories, light on almost everything

Almond milk sounds wholesome - nuts, after all, are packed with nutrients. The reality in the carton is less impressive.

A typical almond drink contains just a small handful of almonds per litre; the rest is water, stabilisers and (sometimes) added sugar.
Protein is usually 0.4–1 g per 100 ml, so almost negligible.
Fortified versions give you calcium and often vitamin D and B12, but you’re still missing that protein hit that makes milk so useful in breakfast and snacks.

If you like almond milk for its low calorie count or taste in tea, there’s nothing inherently wrong with it. It’s just not nutritionally equivalent to cow’s milk, especially for children, teenagers, athletes or older adults who benefit from steady protein across the day.

Coconut, rice and the rest: niche players with big gaps

A few other regulars in the plant drinks aisle deserve a quick mention:

Coconut drinks: usually low in protein and higher in saturated fat. Fine in small amounts for flavour, but not a great everyday milk stand‑in if heart health is a concern.
Rice drinks: very low in protein, relatively high in starchy carbohydrates and sugars. In the UK, they’re not recommended as a main drink for young children due to arsenic concerns.
Pea, hemp and blends: some pea-based drinks now rival soya on protein and are fortified, which is promising if you can’t have soya. Availability and consistency vary, so labels matter even more here.

All of which brings us back to why dietitians keep circling back to soya when someone says, “I want something as close as possible to cow’s milk, but plant-based.”

How to choose a plant drink that actually replaces milk (not just flavours your coffee)

If you only remember one habit from this article, make it this: read the nutrition panel before you fall for the front‑of‑pack claim. A few seconds with the small print can tell you more than any “barista” badge ever will.

Start with these checkpoints:

Protein: Aim for at least 3 g per 100 ml if you want cow’s‑milk‑like nutrition. In practice, that mostly means fortified soya or some pea drinks.
Calcium: Look for about 120 mg per 100 ml (often shown as 15% of daily intake per 200 ml). Anything much lower is not a good standalone milk swap.
Vitamin D and B12: Check that both are listed in the nutrition table, especially if you eat little meat or fish.
Iodine: Still missing from many plant drinks, but increasingly added. If your carton has it, that’s a definite plus.
Sugar: Prefer “unsweetened” versions and confirm by checking “of which sugars” on the label and the ingredients list. Ideally, see no added sugars named.

A simple mental filter can help:

If it doesn’t have similar protein and added calcium, it’s a drink - not a milk replacement.

Different needs, different choices

Not everyone needs the same thing from their glass. A few scenarios where the details matter:

Children (1–4 years): NHS advice in the UK is that unsweetened, calcium‑fortified soya drinks can be used in cooking from one year, and as a main drink from two, if a child is eating well otherwise. Rice drinks are discouraged in this age group. Always worth checking specifics with a health visitor or dietitian.
Teenagers and active adults: Protein and calcium really count during growth and training. Fortified soya or higher‑protein pea drinks make more sense here than almond or rice.
Older adults: Maintaining muscle and bone density gets harder with age. Again, protein plus calcium plus vitamin D is the trio to prioritise.
Allergies and intolerances: If you can’t have cow’s milk and soya, look for pea‑based drinks with proper fortification, and pay extra attention to iodine and B12 in the rest of your diet.

“Barista” editions, by the way, usually just have a bit more fat or stabiliser to foam nicely. That’s fine for coffee, but if you drink several cups a day, the extra calories and, sometimes, added sugar can quietly add up.

A quick comparison at a glance

Think of this as a cheat sheet for what each drink does well - and what it doesn’t.

Drink type	Main nutritional strengths	Key gaps vs cow’s milk
Fortified soya	Similar protein, added calcium, often D, B12, iodine	Usually less iodine if not fortified
Oat (fortified)	Beta‑glucan fibre, often added calcium & vitamins	Low protein, more carbs/sugars
Almond (fortified)	Low calories, added calcium & vitamins	Very low protein, often little iodine
Coconut / rice	Niche uses, sometimes fortified	Very low protein, more sat fat or carbs

The headline difference is simple: protein is where soya (and some pea drinks) shine and most others fall down.

What this actually means for your breakfast

None of this means you have to give up your favourite oat flat white or that almond milk is “bad”. Taste, texture and how your body feels after drinking something all matter.

But if you’re replacing cow’s milk - not just adding a splash to coffee - it pays to be deliberate:

Use fortified unsweetened soya (or a comparable high‑protein fortified drink) as your default “milk” on cereal, in porridge, cooking and smoothies.
Keep oat, almond or coconut as optional extras for flavour, knowing they’re more like bonus drinks than nutritional workhorses.
Once a year, glance at your usual carton and make sure it still ticks the boxes. Formulas change quietly, and so do your needs.

There’s a small satisfaction in opening the fridge and knowing the plant drink you picked isn’t just trendy, it’s actually pulling its weight. It turns breakfast from a guess into a tiny, daily act of looking after your future bones, muscles and brain - without making your coffee any less enjoyable.

FAQ:

Is soya milk safe to drink every day?
For most people, yes. Current evidence doesn’t support fears that moderate soya intake harms hormones or thyroid in healthy adults. If you have a diagnosed thyroid condition or soya allergy, discuss options with your GP or dietitian.

Can plant drinks replace formula or breast milk for babies under one?
No. Babies under one should have breast milk or infant formula; other milks and plant drinks don’t meet their nutritional needs.

Is organic plant milk always better?
Not necessarily. Organic versions are often less useful as milk replacements because they’re frequently unfortified with calcium, vitamin D, B12 or iodine. If you choose organic, make sure you’re getting those nutrients elsewhere.

What if I don’t like the taste of soya milk?
Try different brands and contexts first; taste varies a lot. If you still dislike it or can’t have soya, look for a fortified pea-based drink with similar protein, and keep the rest of your diet rich in protein, calcium, iodine and B12.

Do I need to worry about added oils and gums in plant drinks?
In the small amounts used, they’re generally considered safe and help improve texture. If you have digestive sensitivities, you may find you tolerate simpler formulations better, so checking the ingredients list can be helpful.