Not sure what plant milk to buy?  With so many different types, brands, and flavors of plant milk (also sometimes called mylk), it can be pretty overwhelming.  Further, if you are relying on plant milk as a source of calcium, then you will need to make sure you are buying one which is fortified and pay attention to the percent of your Daily Value (%DV) that the plant milk provides.  Some plant milks are also fortified with nutrients like B12, Vitamin D, and iron — all of which are really important for vegans and vegetarians to pay attention to.

Obviously, taste matters when choosing a plant milk.  But be warned that some of the tastiest options are loaded with sugar. Sodium might also be an issue for some people as the sodium content of plant milks is usually more than double that of cow’s milk (1 cup cow’s milk = 44mg sodium).

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Based on the nutritional information in the charts, I’d say these are the best plant milks:

EdenSoy Original Extra Organic

  • Fortified with kombu for calcium
  • Also fortified with iron, B12, and vitamin D
  • Moderate amount of sugar
  • Organic
  • Highest ranking brand on Cornucopia Institute’s Organic Soy Scorecard

Organic Valley Unsweetened Soy Milk

  • Fortified with calcium, iron, B12, and vitamin D
  • High protein
  • Unsweetened
  • Organic

Pacific Ultra Original Soy Milk

  • Fortified with calcium, iron, B12, and vitamin D
  • Moderate amount of sugar for good taste
  • Very high protein

Pacific Hemp Original

  • Good alternative to soy
  • High in omega 3s
  • Unsweetened version available
  • Fortified with calcium, iron, B12, and vitamin D
  • Small amount of protein per serving

Rice Dream Enriched Original Organic

  • Cheap alternative to soy
  • Low calorie and low fat
  • Less than 1 gram of sugar
  • Fortified with calcium and vitamin D
  • Organic

Almond Dream Unsweetened

  • Low calorie and low fat
  • Fortified with calcium, iron B12, and vitamin D
  • No added sugar
  • Nice taste

 

These charts are REALLY huge and please note they are a work in process (I will add more products later).

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Soy Milk Comparison Chart
Rice Milk Comparison Chart
Other Plant Milks Comparison Chart

Soy Milk Comparison Chart

Plant MilkCaloriesFatSodiumCarbsSugarsSugar TypeProteinCalcium %DVCalcium TypeOther
ProductCaloriesFatSodiumCarbsSugarsSugar TypeProteinCalcium %DVCalcium TypeOther
Silk Soymilk Original1104.510596Cane sugar845%Calcium carbonateIron 8%, B12 50%, Vitamin D 30%
Silk Soymilk Vanilla100`3.5100108Cane sugar645%Calcium carbonateIron 6%, B12 50%, Vitamin D 30%
Silk Soymilk Chocolate1203951917Cane sugar545%Calcium carbonateIron 15%, B12 50%, Vitamin D 30%
Silk Soymilk Very Vanilla1303.51101815Cane sugar645%Tricalcium phosphateIron 6%, B12 50%, Vitamin D 30%
Silk Soymilk Light Vanilla701.511075Stevia, cane sugar645%Calcium carbonateIron 6%, B12 50%, Vitamin D 30%
Silk Soymilk Light Original601.513553Stevia, cane sugar645%Calcium carbonateIron 6%, B12 50%, Vitamin D 30%
Silk Soymilk DHA Omega 3412575Cane sugar740%Calcium carbonate, tricalcium phospateIron 6%, B12 50%, Vitamin D 30%
Silk Soymilk Light Chocolate901.5851614Stevia, cane sugar345%Calcium carbonateIron 10%, B12 50%, Vitamin D 30%
Silk Soymilk Organic Vanilla1003.595108Evap. cane juice630%Calcium carbonateIron 6%, B12 50%, Vitamin D 30%
Silk Soymilk Organic Original100410086Evap. cane juice730%Calcium carbonateIron 6%, B12 50%, Vitamin D 30%
Silk Soymilk Organic Unsweetened8047031None730%Calcium carbonateIron 6%, B12 50%, Vitamin D 30%
Edensoy Organic Carob1704952813Malted barley and wheat78%KombuIron 8%
Edensoy Organic Chocolate1803.51052814Maple syrup, malt810%Calcium carbonateIron 10%
Edensoy Organic Original Extra1304100137Malted barley and wheat1120%Kombu, calcium carbonateIron 10%, B12 20%, Vitamin D 10%
Edensoy Organic Original1405105147Malted barley and wheat1110%Kombu, calcium carbonateIron 10%
Edensoy Organic Unsweetened1206552None124%NoneIron 10%
Edensoy Organic Vanilla 1503852416Malted barley and wheat78%Kombu, calcium carbonateIron 6%
Edensoy Organic Vanilla Extra1503902315Malted barley and wheat720%Kombu, calcium carbonate Iron 6%, B12 50%, Vitamin D 10%
Soy Dream Organic Enriched Original100413584Evap. cane juice735%Calcium carbonateIron 40%, B12 50%, Vitamin D 25%
Soy Dream Organic Vanilla12041351410Evap. cane juice735%Calcium carbonateIron 40%, B12 50%, Vitamin D 25%
Soy Dream Organic Classic Original13041351610Rice syrup74%NoneIron 10%
Soy Dream Organic Classic Vanilla14041351810Rice syrup74%NoneIron 40%
WestSoy Organic Original1303.51251812Rice syrup84%NoneIron 8%
WestSoy Organic Unsweetened Vanilla1004.53051None94%NoneIron 10%
WestSoy Organic Unsweetened Plain904.53051None94%NoneIron 10%
WestSoy Unsweetened Chocolate1004.53061None94%NoneIron 10%
WestSoy Organic Plus Vanilla1104.51251110Evap. cane juice830%Tricalcium phosphateIron 25%, B12 50%, Vitamin D 25%
WestSoy Organic Plus Plain1104.51251110Evap. cane juice830%Tricalcium phosphateIron 10%, B12 50%, Vitamin D 25%
WestSoy Low Fat Vanilla120265238Rice and barley malt420%Tricalcium phosphateIron 4%, B12 50%, Vitamin D 25%
WestSoy Low Fat Plain90280155Rice and barley malt420%Tricalcium phosphateIron 4%, Vitamin D 25%
WestSoy Non Fat Vanilla8001051210Dehyd. cane juice625%Tricalcium phosphateIron 10%, Vitamin D 25%
WestSoy Non Fat Plain700105109Dehyd. cane juice625%Tricalcium phosphateIron 10%, Vitamin D 25%
WestSoy Soy Slender Vanilla7031254>1Sucralose (Splenda)625%Tricalcium phosphateIron 8%, Vitamin D 25%
WestSoy Soy Slender Chocolate7031255>1Sucralose (Splenda)730%Tricalcium phosphateIron 10%, Vitamin D 25%
Vitasoy Organic Vanilla1103.51251412Barley malt730%Calcium phosphateIron 4%
Vitasoy Organic Classic Originial903.515097Barley malt730%Calcium phosphateIron 6%
Organic Valley Original Soy Milk1104100116Cane sugar730%Calcium carbonateIron 4%, B12 50%, Vitamin D 30%
Organic Valley Vanilla Soy Milk1103.51001410Cane sugar630%Calcium carbonateIron 4%, B12 50%, Vitamin D 30%
Organic Valley Unsweetened Soy Milk80411031None730%Calcium carbonateIron 8%, B12 50%, Vitamin D 30%
365 Organic Original Soy Milk903.5120106Evap. cane juice630%Calcium carbonateIron 8%
365 Organic Original Vanilla903.5110106Evap. cane juice630%Calcium carbonateIron 8%
365 Organic Unsweetened Soy Milk701.512041None 730%Calcium carbonateIron 8%
Pacific Organic Original Unsweetened Soy Milk352.51902>1None12%NoneIron 2%, Vitamin D 25%
Pacific Ultra Soy Original1405150128Dried cane syrup1030%Tricalcium phosphateIron 10%, B12 50%, Vitamin D 25%
Pacific Ultra Soy Vanilla14051501410Dried cane syrup1030%Tricalcium phosphateIron 10%, B12 25%, Vitamin D 25%
Pacific Select Soy Original702.511596Dried cane syrup52%NoneIron 4%
Pacific Select Soy Vanilla802.5115119Dried cane syrup52%NoneIron 4%
Pacific Organic Soy Original Unsweetened904.58542None92%NoneIron 8%

Rice Milk Comparison Chart

Rice MilkCaloriesFatSodium CarbsSugarSugar TypeProteinCalcium %DVCalcium TypeOther
Rice Dream Organic Original Enriched1202.51002310130%Tricalcium phosphateIron 4%, B12 25%, Vitamin D 25%
Rice Dream Organic Unsweetened Original702.511011>1None025%Tricalcium phosphateB12 25%, Vitamin D 25%
Rice Dream Organic Original1202.51002411Rice12%NoneIron 2%
Rice Dream Classic Vanilla1302.51052712Rice12%NoneIron 2%
Rice Dream Sprouted Original1202.51002310Rice130%Tricalcium phosphateIron 4%, B12 25%, Vitamin D 25%
Rice Dream Sprouted Unsweetened702.511011None025%Tricalcium phosphateB12 25%, Vitamin D 25%
365 Organic Rice Milk Original1202.51502313Rice syrup125%Tricalcium phosphate
365 Organic Rice Milk Vanilla1202.51502313Rice syrup125%Tricalcium phosphate
Pacific Original Rice Milk1302602714Rice130%Tricalcium phosphateIron 6%, Vitamin D 25%
Pacific Vanilla Rice Milk1302602714Rice130%Tricalcium phosphateIron 6%, Vitamin D 25%

Other Plant Milk Comparison Chart (Nut, Oat, Hemp, Coconut, Blends)

TypeProductCaloriesFatSodiumCarbsSugarSugar TypeProtein Calcium Calcium TypeOther
AlmondSilk Unsweetened Vanilla302.5160>1>1None145%Calcium carbonateIron 2%, B12 50%, Vitamin D 25%
Almond Silk Unsweetened Original302.5160>1>1None145%Calcium carbonateIron 2%, B12 50%, Vitamin D 25%
AlmondSilk Light Vanilla6021601111Cane sugar>145%Calcium carbonateIron 2%, B12 50%, Vitamin D 25%
AlmondSilk Light Original60216055Cane sugar>145%Calcium carbonateIron 2%, B12 50%, Vitamin D 25%
AlmondSilk Vanilla Protein Plus Fiber80416031Cane sugar545%Calcium carbonateIron 2%, B12 50%, Vitamin D 25%
AlmondSilk Original Protein Plus Fiber902.5160109Cane sugar545%Calcium carbonateIron 2%, B12 50%, Vitamin D 25%
AlmondAlmond Dream Unsweetened503.51353>1None130%Tricalcium phosphateIron 4%, B12 50%, Vitamin D 25%
AlmondAlmond Dream Original703135127Evap. cane syrup130%Tricalcium phosphateIron 4%, B12 50%, Vitamin D 25%
AlmondWestSoy Organic Unsweetened904.53051None94%NoneIron 10%
AlmondPacific Organic Almond Original60310587Dried cane syrup12%NoneIron 2%, Vitamin D 25%
AlmondPacific Organic Almond Vanilla7031501110Dried cane syrup12%NoneIron 2%, Vitamin D 25%
AlmondPacific Organic Vanilla Unsweetened352.51903>1None12%NoneIron 2%, Vitamin D 25%
Almond Pacific Organic Chocolate 10031501917Dried cane syrup12%NoneIron 4%, Vitamin D 25%
AlmondPacific Organic Vanilla7031501110Cane syrup12%NoneIron 2%, Vitamin D 25%
CashewPacific Original502.512075Evap. cane syrup>130%Calcium carbonateIron 2%, B12 50%, Vitamin D 25%
CashewPacific Unsweetened40312030None>130%Calcium carbonateIron 2%, B12 50%, Vitamin D 25%
HempPacific Hemp Original14051302014Rice syrup350%Calcium phosphateIron 6%, B12 50%, Vitamin D 30%
Hemp Pacific Hemp Chocolate19051503523Rice syrup330%Calcium phosphateIron 8%, B12 50%, Vitamin D 25%
HempPacific Hemp Vanilla16051352416Rice syrup350%Calcium phosphateIron 6%, B12 50%, Vitamin D 25%
HempPacific Hemp Unsweetened Original70514010None330%Calcium phosphateIron 10%, B12 25%, Vitamin D 30%
OatPacific Organic Oat Original1302.51152419-435%Tricalcium phosphateIron 10%, Vitamin D 25%
OatPacific Organic Oat Vanilla1302.51102520-430%Tricalcium phosphateIron 10%, Vitamin D 25%
CoconutSilk Coconut Original8054576Cane sugar045%Calcium carbonateIron 4%, B12 50%, Vitamin D 25%
BlendPacific Organic 7 Grain Original1402752716Malt335%Tricalcium phosphateIron 8%, B12 50%, Vitamin D 30%
BlendDream Blend Enriched Coconut, Almond and Chia70414087Evap. cane syrup>130%Tricalcium phosphateIron 2%, B12 50%, Vitamin D 25%
Blend Dream Blend Rice and Quinoa602.510590None>130%Tricalcium phosphateIron 2%, B12 50%, Vitamin D 25%
BlendDream Blend Almond Cashew Hazelnut702.5115128Evap. cane syrup>130%Tricalcium phosphateIron 4%, B12 50%, Vitamin D 25%
BlendDream Blend Coconut Almond Chia Unsweetened7041701>1None>130%Tricalcium phosphateIron 2%, B12 50%, Vitamin D 25%