Plant Milk Types Comparison
Plant milk is a great alternative to cow's milk for athletes who are lactose intolerant, vegans, or simply looking for variety. However, not all plant milks are the same: some are high in protein (soy), others low in calories (almond), and others have healthy fats (coconut).
✅ Quick recommendation: For protein — soy milk (8 g protein/glass). Lowest in calories — unsweetened almond milk (30 kcal/glass). For shakes — oat milk (thick and neutral taste).
📊 Nutritional Value of 7 Types of Plant Milk (250 ml)
| Milk type | kcal | Protein | Fat | Carbs | Calcium* | Best for |
|---|---|---|---|---|---|---|
| Soy | 90 | 8 g | 4 g | 4 g | 300 mg | For protein shakes |
| Cow's (for comparison) | 120 | 8 g | 5 g | 12 g | 300 mg | All-purpose |
| Pea | 70 | 8 g | 4.5 g | 0 g | 450 mg | High protein, low C |
| Oat | 120 | 3 g | 5 g | 16 g | 350 mg | For shakes, coffee |
| Almond (unsweetened) | 30 | 2 g | 2.5 g | 1 g | 450 mg | Low calorie |
| Coconut | 45 | 0 g | 4.5 g | 1 g | 450 mg | MCT fats |
| Rice | 120 | 1 g | 2.5 g | 23 g | 300 mg | Hypoallergenic |
*Fortified with calcium. Naturally, plant milk contains little calcium.
🥛 Soy Milk — The Only Complete One
Soy milk is the only plant milk with a protein content comparable to cow's milk (8 g/glass). Soy protein is complete — it contains all 9 essential amino acids.
- BCAA content: Soy protein contains all three branched-chain amino acids (leucine, isoleucine, valine), although leucine content is lower than in whey.
- Isoflavone benefits: Soy isoflavones may reduce inflammation and improve heart health.
- Note for men: The myth that soy lowers testosterone has been refuted by many studies. Moderate consumption (1-2 glasses per day) has no effect on testosterone levels.
🛒 Recommended Products
🥛 Plant Proteins💪 Whey Protein🥤 Smoothie Recipes🍳 Healthy Recipes🥗 Superfoods
❓ Frequently Asked Questions
Which plant milk is best for protein shakes?
Soy or pea milk — they have the most protein (8 g/glass). Oat milk is also good because it provides a pleasant thick texture. Avoid rice milk — too little protein.