Table 2.
Macro- and micro-nutrient composition of different plant-based milk alternatives and cow milk products standardized to a 100-mL serving1
| Soy milk | Almond milk | Oat milk | Rice milk | Coconut milk | Pea milk | Whole milk, 3.25% milk fat | Reduced-fat milk, 2% milk fat | Low-fat milk, 1% milk fat | Fat-free or skim milk | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Characteristic | Mean2 | n | Mean ± SD3 | n | Mean2 | n | Mean ± SD3 | n | Mean ± SD3 | n | Mean ± SD3 | n | Mean ± SD3 | n | Mean ± SD3 | n | ||||
| Energy, kcal | 38.0 | 8 | 37.4 ± 9.2 | 8 | 15.00 | Calculated | 21.8 ± 12.6 | 9 | 45 ± 8.43 | 5 | 54.0 ± 5.7 | 2 | 91.71 ± 76.84 | 7 | 31 ± 2.83 | 2 | 61 | 50 | 43 | 34 |
| Protein, g | 3.55 | Calculated | 3.4 ± 0.6 | 8 | 0.55 | Calculated | 0.8 ± 0.7 | 9 | 1.14 ± 0.35 | 5 | 0.4 ± 0.0 | 2 | 0.46 ± 0.66 | 7 | 2.5 ± 1.17 | 2 | 3.27 | 3.36 | 3.38 | 3.43 |
| Carbohydrate, g | 1.29 | Calculated | 2.2 ± 1.5 | 8 | 0.34 | Calculated | 1.0 ± 0.9 | 9 | 7.14 ± 1.07 | 5 | 10.2 ± 1.4 | 2 | 2.89 ± 2.78 | 7 | 0.84 ± 1.18 | 2 | 4.63 | 4.9 | 5.18 | 4.92 |
| Sugars, total, g | 0.56 | Summed | 1.0 ± 0.8 | 8 | 0.00 | Summed | 0.1 ± 0.2 | 8 | 2.61 ± 1.93 | 5 | 4.2 ± 2.3 | — | 1.30 ± 1.58 | 7 | 0.63 ± 0.88 | 2 | 4.81 | 4.89 | 4.96 | 5.05 |
| Fiber, total, g | <0.45 | 8 | 0.4 ± 0.2 | 7 | <0.45 | 8 | 0.3 ± 0.2 | 9 | 0.68 ± 0.38 | 5 | 0.0 ± — | 1 | 0.42 ± 0.66 | 6 | 0.0 ± 0.0 | 2 | — | — | — | — |
| Total lipids, g | 2.12 | 8 | 1.7 ± 0.4 | 8 | 1.22 | 8 | 1.6 ± 1.2 | 9 | 1.38 ± 0.58 | 5 | 0.9 ± 0.1 | 2 | 8.66 ± 7.98 | 7 | 1.98 ± 0.14 | 2 | 3.2 | 1.9 | 0.95 | 0.008 |
| Total saturated fatty acids, g | 0.31 | 8 | 0.2 ± 0.1 | 8 | 0.10 | 8 | 0.1 ± 0.1 | 8 | 0.14 ± 0.17 | 5 | 0.0 ± — | 1 | 8.74 ± 7.31 | 6 | 0.11 ± 0.15 | 2 | 1.86 | 1.11 | 0.568 | 0.049 |
| Total monounsaturated fatty acids, g | 0.42 | 8 | 0.4 ± 0.0 | 4 | 0.73 | 8 | 0.6 ± — | 1 | 1.04 ± — | 1 | — | — | — | — | 1.25 ± — | 1 | 0.688 | 0.4 | 0.21 | 0.017 |
| Total polyunsaturated fatty acids, g | 1.15 | 8 | 1.1 ± 0.1 | 4 | 0.28 | 8 | 0.2 ± — | 1 | 0.42 ± — | 1 | — | — | — | — | 0.42 ± — | 1 | 0.108 | 0.058 | 0.032 | 0.006 |
| Cholesterol, mg | — | — | 0.0 ± 0.0 | 5 | — | — | 0.0 ± 0.0 | 8 | 0.0 ± 0.0 | 5 | 0.0 ± — | 1 | 0.0 ± 0.0 | 7 | 0.0 ± 0.0 | 2 | 12 | 8 | 5 | 3 |
| Minerals | ||||||||||||||||||||
| Calcium, mg | 101.0 | 13 | 95.3 ± 67.4 | 8 | 173.0 | 14 | 86.5 ± 86.0 | 8 | 0.0 ± 0.0 | 2 | 146.0 ± — | 1 | 34.0 ± 46.7 | 7 | 159.5 ± 40.31 | 2 | 123 | 126 | 126 | 132 |
| Iron, mg | 0.54 | 13 | 0.5 ± 0.1 | 7 | 0.29 | 14 | 0.2 ± 0.2 | 8 | 73.2 ± 62.4 | 5 | 0.3 ± — | 1 | 0.07 ± 0.07 | 4 | 0.77 ± 0.49 | 2 | 0 | 0 | 0 | 0 |
| Magnesium, mg | 21.50 | 13 | 17. 0 ± 0.0 | 2 | 6.80 | 14 | 17.0 ± — | 1 | 0.16 ± 0.18 | 5 | — | — | 15.00 ± — | 1 | 0.0 ± — | 1 | 11.9 | 12 | 12 | 12.5 |
| Potassium, mg | 158.00 | 13 | 152.1 ± 21.8 | 8 | 31.00 | 14 | 38.3 ± 31.7 | 7 | — | — | 56.0 ± 38.2 | 2 | 48.00 ± 36.83 | 4 | 119.5 ± 169.0 | 2 | 150 | 159 | 159 | 167 |
| Sodium, mg | 34.00 | 13 | 36.1 ± 22.4 | 8 | 60.00 | 14 | 44.6 ± 33.6 | 9 | 74.6 ± 51.2 | 5 | 52.0 ± 32.5 | 2 | 23.00 ± 19.26 | 7 | 64.5 ± 14.85 | 2 | 38 | 39 | 39 | 41 |
| Zinc, mg | 0.31 | 13 | 0.4 ± 0.1 | 2 | 0.17 | 14 | 0.3 ± — | 1 | 33.2 ± 20.1 | 5 | — | — | 0.33 ± — | 1 | — | — | 0.42 | 0.43 | 0.43 | 0.45 |
| Selenium, µg | 1.90 | 8 | — | — | <2.5 | 8 | 2.0 ± — | 1 | 0.42 ± — | 1 | — | — | 3.00 ± — | 1 | — | — | 1.9 | 1.8 | 2.1 | 2 |
| Vitamins | ||||||||||||||||||||
| Folate total, µg | 20.00 | 8 | 17.0±— | 1 | <6 | 8 | 10.0 ± — | 1 | — | — | — | — | — | — | — | — | 0 | 2 | 2 | 2 |
| Vitamin B-12, µg | 0.39 | 10 | 1.0 ± 0.4 | 3 | 0.34 | 10 | 1.3 ± — | 1 | — | — | — | — | 1.04 ± 0.59 | 2 | 0.33 ± — | 1 | 0.54 | 0.55 | 0.61 | 0.58 |
| Vitamin A, µg | 58.00 | 13 | 72.90 ± 78.7 | 4 | 41.00 | 13 | 41.90 ± 36.3 | 3 | 0.22 ± 0.18 | 3 | — | — | 31.20 ± 44.12 | 2 | 62.4 ± — | 1 | 32 | 83 | 58 | 64 |
| Vitamin D, D2 + D3, IU | 27.20 | Calculated | 54.0 ± 5.7 | 3 | 37.10 | Calculated | 12.5 ± 25.0 | 4 | 10 ± 17.3 | 3 | — | — | 14.00 ± 24.25 | 3 | 50.0 ± — | 1 | 38.4 | 45.2 | 42.4 | 44 |
| Vitamin E, mg | 0.16 | 8 | — | — | 3.32 | 14 | 2.0 ± — | 1 | — | — | — | — | — | — | — | — | 0.05 | 0.03 | 0.02 | 0 |
1
Source: USDA FoodData Central Database (38).
2
Based on Foundation Foods. Only data for the count and mean were available, not for standard deviation.
3
Based on Branded Foods. Data were sufficient to calculate the mean and standard deviation.