What's the most complete vegan milk? Confused about the different types of vegan milk? No problem. We tell you how many calories, proteins, and carbohydrates you can find in them.
When you want to choose vegan milk, you may not know which one to go for. It is normal: there are rice milk, almond milk, soy milk, coconut milk, among many others
We have selected some types of vegan milk that is consumed and examined the calories, proteins, carbohydrates, and calcium that they have.
All vegetable milk provides fewer calories than cow's milk.
- A glass of cow's milk: 158 Kcal
- A glass of rice milk: 130 Kcal
- A glass of soya milk: 95 Kcal
- A glass of coconut milk: 45 Kcal
- A glass of almond milk: 35 Kcal
- A glass of cow's milk: 8 g
- A glass of rice milk: 1 gr
- A glass of soya milk: 8 gr
- A glass of coconut milk: 0 gr
- A glass of almond milk: 1 gr
In terms of protein, soya milk is the closest to cow's milk: it reaches 8 g compared to 8.11 g.
Except for rice milk, vegetable milk has fewer carbohydrates than cow's milk.
- A glass of cow's milk: 11.5 g sugar
- A glass of rice milk: 26 g sugar
- A glass of soya milk: 4 grams of sugar
- A glass of coconut milk: 1 gr sugar
- A glass of almond milk: 1 gram of sugar
Similar calcium intake
- A glass of cow's milk: 330 mg
- A glass of rice milk: 330 mg
- A glass of soy milk: 330 mg
- A glass of coconut milk: 220 mg
- A glass of almond milk: 330 mg
Which is the most nutritious vegan milk?
1. SOY MILK: THE MOST NUTRITIONALLY BALANCED
Soy milk has been used as a substitute for cow's milk in the West for more than four decades. It is widely consumed as a healthy drink because of its content of isoflavones, phytonutrients that have been associated with anti-carcinogenic properties.
Its richness in protein, equivalent to that of cow's milk, plays in its favor and contributes to a balanced diet.
2. RICE MILK, VERY SWEET AND LESS NUTRITIOUS
Perhaps its weakest point is its high proportion of carbohydrates because if we are not aware of it we can easily unbalance the diet.
It provides slightly fewer calories than cow's milk, although it is the closest in caloric contribution, most of its calories come from its sugars.
For researchers, young children would be the most vulnerable to an imbalance in the diet due to the high consumption of rice milk.
3. COCONUT MILK, LIGHT AND WITH MUCH MORE FAT THAN PROTEIN
Coconut milk is one of the most consumed in Asia and South America. Drinking it regularly may help to reduce levels of LDL cholesterol, which at high levels is associated with an increased risk of cardiovascular disease.
4. ALMOND MILK, GOOD TASTE BUT NEEDS TO BE REINFORCED
Almonds are a good source of monounsaturated fatty acids that are considered beneficial for maintaining a healthy weight and reducing LDL cholesterol levels.
Milk made from them is light, contains a small amount of these fats, but is low in protein.
Don't forget to check out our article on other plant-based milk alternatives!