Which Plant-Based Milk Is the Healthiest?

Soy milk, oat milk, almond milk, pea milk, coconut milk, rice milk… The variety of plant-based options on the market today is enormous. Each has its own taste, characteristics, and reasons for growing popularity. People choose plant-based milk for different reasons: lactose intolerance, animal welfare, veganism, environmental impact, following trends, or simply because they like the taste. But which plant-based milk is actually the healthiest, and what are the key differences? Questions I often get - so let’s dive into the answers.

Soy Milk: The Most Complete Choice

In general, soy milk is considered the healthiest option - especially the unsweetened version enriched with calcium, vitamin B2, and vitamin B12. Soy milk offers a balanced nutritional profile, with plenty of protein, low fat, and very few carbohydrates. It’s also one of the few plant-based milks that contains all essential amino acids your body needs.

Soybeans, the base of soy milk, are legumes known to help lower LDL cholesterol, supporting heart and vascular health. Some people may experience bloating or digestive discomfort from soy products; in that case, it’s best to choose an alternative.

There’s sometimes debate around soy and hormones because soy contains phytoestrogens—plant compounds with estrogen-like activity. Current research shows that normal soy consumption does not negatively impact hormone balance in healthy people. In fact, phytoestrogens may even have positive effects, such as supporting women during menopause. If you feel soy doesn’t agree with your hormones, opt for another plant-based milk.

For pregnant women, the advice is to limit soy milk to a maximum of four glasses per day, as very high intake could potentially affect the baby’s reproductive organ development.

Other Plant-Based Milks

Other plant-based milks generally offer fewer nutrients than soy. None of them match soy’s protein levels, but the best choice for you also depends on your overall diet. For example, if you get enough protein elsewhere, it’s less important to choose a high-protein milk alternative.

Here’s a breakdown of the most common types.

Pea Milk

Pea milk is a good alternative to soy milk. Low in calories, contains protein (though usually less than soy), and has a neutral taste - making it versatile for different uses.

Almond Milk

Almond milk is very low in calories, since it’s mostly water. It’s low in protein, carbs, and fat - especially in the unsweetened variety.

Oat Milk

Oat milk is higher in carbohydrates, about a third of which are sugars - even in unsweetened versions. It does contain more fiber than most other plant-based milks, which can benefit digestion. However, calorie-wise, oat milk is higher than soy, almond, or coconut milk.

Coconut Milk

Coconut milk is also low in calories, but most of its calories come from saturated fat, which is less healthy for the heart. While flavorful, it’s not the most nutrient-dense option.

Rice Milk

Rice milk is the highest in calories of all plant-based milks, due to its high carbohydrate content. About a third of those carbs are sugars, making it less suitable as an everyday choice.

Unsweetened with Added Vitamins

Regardless of which plant-based milk you choose, always look for unsweetened versions fortified with calcium and vitamins. There are many brands that offer this, such as Alpro, Sproud, Provamel, Rude Health, ROA, Oatly, Natrue, as well as supermarket own brands. These added nutrients help ensure you don’t miss out if you fully switch from dairy to plant-based milk.

Taste and Use

Besides nutrition, taste and usability matter too. The milk you love in your coffee may not be the one you prefer for baking a cake. That’s why many brands now offer barista editions, designed to froth well and create a creamy texture. Keep in mind that these versions often contain added oils, increasing the calorie count. From my own experience, options like Alpro Soy Drink without sugars, Sproud Unsweetened Pea Drink or Albert Heijn's unsweetened soy or almond drink froth just as well as barista versions.

Check Labels and Compare

Always check the label for ingredients and nutrition facts. A handy tool (in the Netherlands) is the the "Kies ik Gezond?" app, which helps compare products based on nutritional value. Even within the same category, there are big differences between brands.

Conclusion

Soy milk - especially unsweetened and fortified - comes out as the healthiest plant-based milk, offering a balanced nutrient profile and high protein. Pea milk is a solid alternative. Other plant-based milks like almond, oat, coconut, and rice each have their benefits and uses, but don’t compare as favorably nutritionally to soy and pea milk.

Remember: the healthiest choice depends on your overall diet.

If you don’t consume any dairy at all, pay attention to your calcium and vitamin B12 intake, since dairy normally provides a large portion of these nutrients. That’s why the key advice is: always choose fortified and unsweetened plant-based milks to make sure you get enough essential nutrients.

Got questions? Feel free to reach out - I'd be happy to help!

* Note: According to EU regulations, the term “milk” can only be used for animal-derived products. So technically, I should say “soy drink,” “oat drink,” etc. However, since “milk” is by far the most common term, I’ve chosen to use it here for clarity.