Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Plant Milk Calories
Milk alternative, lactose-free, vegan, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Plant Milk (240 g) has 84 calories. That works out to 35 calories per 100 g. It contains 12 g of carbs, 2.4 g of protein, 2.4 g of fat and 1.2 g of fiber. Its 1.2 µg of B12 covers 50% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
What is Plant Milk?
Plant milk is a pourable drink made by blending a plant ingredient—commonly oats, soybeans or almonds—with water, then usually straining it. Its flavour, thickness and nutrition depend on the base, and it contains no lactose.
Use it in coffee or tea, pour it over cereal, or swap it for dairy milk in many recipes. In places where plant milk is widely available, unsweetened varieties are a versatile choice for both savoury and sweet dishes; some types have a distinct flavour that suits certain uses better. It is generally light in protein and fat: the figures here list 1 gram of protein per 100 grams. Pair it with a more protein-rich food if you want a more filling breakfast.
Plant Milk Nutrition Facts
Selected: 100 g
35
KCAL / 100G
Carbs
5g
· 2% DV
Protein
1g
· 2% DV
Fat
1g
· 1% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 12% · Fat 27%
Plant Milk Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
Vitamin A
30µg · 3% DV
Vitamin D
0.5µg · 3% DV
B1
0.02mg · 2% DV
Minerals
Calcium
120mg · 12% DV
Phosphorus
20mg · 3% DV
Magnesium
10mg · 2% DV
Sodium
40mg · 2% DV
How Nutritious Is Plant Milk?
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.
Plant Milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plant Milk
To burn the 35 calories in 100 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.
Is Plant Milk 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 Milk Contain Allergens?
No known major allergens
Which Diets Is Plant Milk Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Plant Milk Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Compare Plant Milk
Foods Similar to Plant Milk
Frequently Asked Questions About Plant Milk
What is plant milk made from?
Plant milk is made by processing ingredients such as soybeans, oats, almonds, rice, or coconut with water. Recipes vary: some products also contain added oil, salt, vitamins, or sweeteners, so plant milk is a category rather than one single drink.
Which plant milk tastes most like cow’s milk?
Unsweetened soy milk is often the closest match in body and neutral taste, while oat milk is naturally creamier and slightly sweeter. Flavor varies by brand, so a plain, unflavored version is the best starting point for drinking or cooking.
Why does plant milk separate in coffee?
Plant milk can separate in coffee when the drink is very hot or acidic, or when the milk is added too quickly. Letting coffee cool slightly and pouring the plant milk in gradually can reduce curdling.
Can you bake with plant milk instead of dairy milk?
Yes, plant milk works in most cakes, muffins, pancakes, and quick breads as a one-for-one liquid replacement. Choose an unsweetened variety for savory baking, since sweetened or flavored plant milk can change the taste.
Does plant milk need to be refrigerated before opening?
Shelf-stable plant milk can usually be stored unopened in a cool cupboard, while refrigerated cartons must stay cold. Once opened, either type should be kept in the refrigerator and used within the period stated on its package.
Can babies drink plant milk instead of formula?
No, plant milk is not a substitute for breast milk or infant formula, which are designed to meet a baby’s nutritional needs. For a baby’s feeding plan, ask a pediatrician rather than replacing formula with a plant-based drink.
Which plant milk froths best for cappuccino?
Barista-style oat and soy milk usually froth reliably because they are formulated to foam when steamed. Regular plant milk may make thinner or less stable foam, and results also depend on the milk’s temperature and the frothing method.
Can you freeze plant milk?
Yes, plant milk can be frozen, but its texture may become grainy or separate after thawing. Freeze it only if you plan to use it in cooking or baking, then thaw it in the refrigerator and shake or blend it well.
How do you make plant milk at home?
Blend a plant ingredient such as oats, almonds, or soybeans with water, then strain it through a fine cloth if needed. Homemade plant milk is convenient, but it usually lacks the added vitamins and minerals found in fortified cartons.
Does plant milk contain added sugar?
Some plant milk contains added sugar and some does not. Plain, unsweetened versions are generally less sweet, while vanilla and other flavored varieties are more likely to have sweeteners added.
Have another question about Plant Milk?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.