Table 8.
Plant based beverages and food alternatives available in the US and online per 100 ml of plant based beverage.
| Milk Type | Calories (per 100 mls) | Fat (g) | Protein (g) | Carbohydrates (g) | Dietary Fiber (g) | Added sugar (g) | Calcium (mg) | Vitamin D (mcg) | Potassium (mg) | Vitamin B12 (mcg) |
|---|---|---|---|---|---|---|---|---|---|---|
| Oat milk | 34–68 | 0.6–4 | 0.8–3.4 | 4.6–10.5 | 0–0.8 | 0–7.2 | 51.1–194.1 | 0.8–1.9 | 56.1–173 | 0–1 |
| Soy milk | 30–55 | 1.5–2.5 | 3–5.1 | 1.3–7.6 | 0–1.3 | 0–2.1 | 16.9–189.9 | 0–2.1 | 0–181.4 | 0–1.3 |
| Almond milk | 15–55 | 1–4.6 | 0.4–2.1 | 0.4–3.4 | 0–0.4 | 0–3 | 3–189.9 | 0–2.1 | 0–71.7 | 0 |
| Hazelnut milk | 13–69 | 1.3–3.8 | 0–0.8 | 0.4–13.9 | 0–0.4 | 0–5.5 | 0–51.9 | 0–0.8 | 0–44.3 | 0 |
| Cashew milk | 11–55 | 0.8–4.2 | 0–1.7 | 0.4–3.4 | 0 | 0–2.1 | 6.3–189.9 | 0–1.1 | 0–63.3 | 0–1.3 |
| Walnut milk | 17–51 | 1.5–4.6 | 0.4–1.3 | 0.4–2.1 | 0–0.4 | 0–1.7 | 10.1–189.9 | 0–2.1 | 32.5–54.9 | 0 |
| Pea milk | 30–59 | 1.9 | 3.4 | 0–7.2 | 0–0.4 | 0 | 194.5–198.3 | 2.5 | 189.5–189.9 | 1.1 |
| Coconut milk | 19–46 | 1.9–4.6 | 0–0.4 | 0.4–3.8 | 0–0.4 | 0–3 | 0–194.1 | 2.5 | 0–71.7 | 0–1.3 |
| Sesame milk | 38–68 | 2.1–3.8 | 1.7–3.4 | 0.8–8.4 | 0–1.3 | 0 | 32.9–164.6 | 2.5 | 0–80.2 | 0 |
| Hemp milk | 21–59 | 2.1–3.4 | 0.8–1.7 | 0.4–8 | 0–0.4 | 0–5.1 | 111–164.6 | 2.5 | 0–61.2 | 0–0.4 |
| Rice milk | 30–51 | 1.1 | 0–0.4 | 4.6–9.7 | 0 | 0 | 12.7–164.6 | 2.5 | 0–16.9 | 0–0.3 |
| Tigernut (Chufa) milk | 56–84 | 2.1–2.5 | 0.4 | 9.7–13.5 | 0 | 0–13.1 | 0 | 2.5 | 0 | 0 |
| Quinoa milk | 29 | 1.3 | 0.4 | 3.4 | 0 | 0 | 0 | 2.5 | 0 | 0 |
The quality of the protein and absorption is different form infant formulas or cow's milk.