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Plant-based milk (unsweetened) Calories
Plant-based milk (unsweetened)
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plant-based milk (unsweetened) (240 g) has 58 calories. That works out to 24 calories per 100 g. It contains 4.8 g of carbs, 1.9 g of protein, 3.4 g of fat and 0.7 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Plant-based milk (unsweetened) Nutrition Facts
Selected: 1 cup (medium) · 240 g
58
KCAL / 240G
Carbs
4.8g
· 2% DV
Protein
1.9g
· 4% DV
Fat
3.4g
· 4% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 13% · Fat 54%
Plant-based milk (unsweetened) nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 0.7 g | 3% |
| Protein | 1.9 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Plant-based milk (unsweetened)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 58 kcal |
| 1 teaspoon (medium) | 5 g | 1 kcal |
| 1 tablespoon (medium) | 15 g | 4 kcal |
| 100 g | 100 g | 24 kcal |
| ½ cup (small) | 120 g | 29 kcal |
| 1 cup (large) | 300 g | 72 kcal |
| 1 bottle (large) | 500 g | 120 kcal |
| 1 pack (jumbo) | 1000 g | 240 kcal |
Calculated from 24 calories per 100 g.
Frequently Asked Questions About Plant-based milk (unsweetened)
What is the healthiest unsweetened plant-based milk?
There is no single best option for everyone. Unsweetened soy milk is often chosen when people want a plant-based drink with more protein, while oat and almond versions have different tastes and textures; fortified varieties can provide added nutrients.
Can you use unsweetened plant-based milk in tea and coffee?
Yes, unsweetened plant-based milk can be added to tea or coffee. It may taste or behave differently from dairy milk, and acidic coffee can sometimes make it separate; warming it gently and pouring it in slowly can help.
Can unsweetened plant-based milk replace cow’s milk in baking?
Yes, unsweetened plant-based milk can replace cow’s milk in many cakes, muffins, and pancakes in a similar amount. Its flavour and thickness can affect the result, so choose a neutral-tasting option for recipes where the milk flavour matters.
Does unsweetened plant-based milk have as much protein as dairy milk?
Not usually; protein content varies by plant and product. Soy-based versions tend to provide more protein than many almond or rice drinks, so compare the nutrition panels if protein is an important part of your choice.
Why does unsweetened plant-based milk split in hot coffee?
Unsweetened plant-based milk can split when the coffee is hot or acidic. Barista-style versions are formulated to handle coffee better; warming the drink first and adding the coffee gradually may also reduce separation.
Can you froth unsweetened plant-based milk for a latte?
Yes, many varieties can be frothed, but the foam differs in stability and texture. Barista versions are designed for steaming and tend to work more reliably; avoid overheating the milk, which can make the foam collapse.
How long does unsweetened plant-based milk last after opening?
Opened unsweetened plant-based milk should be refrigerated and used within the period stated on its package. Shelf-stable cartons still need refrigeration once opened, and a sour smell or unusual texture is a reason to discard it.
Can you make unsweetened plant-based milk at home?
Yes, you can blend soaked nuts or oats with water and strain the mixture if needed. Homemade versions are not usually fortified like many store-bought products, and they spoil faster, so keep them refrigerated and use them promptly.
Can babies drink unsweetened plant-based milk instead of formula?
No, unsweetened plant-based milk is not a substitute for breast milk or infant formula during the first year. For an older child, whether a particular type is appropriate depends on their diet and needs, so ask a pediatrician.
Can unsweetened plant-based milk be frozen?
Yes, it can be frozen, but thawing often changes its texture and causes separation. Shake or blend it after thawing, and use it in cooking or smoothies rather than expecting it to have the same texture as a fresh drink.
Plant-based milk (unsweetened) Vitamins & Minerals
Vitamins
B12
0.96µg · 40% DV
Vitamin D
1.68µg · 8% DV
B1
0.07mg · 6% DV
B2
0.07mg · 5% DV
Minerals
Calcium
288mg · 29% DV
Manganese
0.24mg · 10% DV
Copper
0.05mg · 6% DV
Phosphorus
36mg · 5% DV
Sodium
84mg · 4% DV
Potassium ⭐
108mg · 3% DV
Plant-based milk (unsweetened) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plant-based milk (unsweetened)
To burn the 58 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Plant-based milk (unsweetened)?
Unsweetened plant-based milk is made by processing ingredients such as oats, soybeans, almonds or rice with water; the source gives each version its own flavour and texture. It’s poured over cereal or porridge, blended into smoothies, and added to coffee or tea. Some varieties work better for frothing than others, so check the carton if you want it for cappuccino or other foamed drinks.
Its nutritional profile depends on the base, but it can be a light alternative: this one provides 24 kcal and 0.8 g of protein per 100 g. For a more substantial protein contribution, look for a soy-based version; if you use it regularly in place of dairy, a calcium-fortified option may suit you better.
How Nutritious Is Plant-based milk (unsweetened)?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Plant-based milk (unsweetened) Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Plant-based milk (unsweetened) Contain Allergens?
No known major allergens
Which Diets Is Plant-based milk (unsweetened) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Plant-based milk (unsweetened) Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.