Plant-Based Milk vs Cow's Milk. Which Nutrients Do You Need to Replace?
The short answer.
In the UK, cow's milk is an easy source of protein, calcium, iodine and vitamin B12. A plant-based milk only matches it on calcium, iodine and B12 if they have been added, so the label matters more than the base. Soya and pea come closest on protein; oat, almond, coconut and rice drinks are low. For most people the healthiest choice is a drink with no added sugar and added calcium, vitamin D, vitamin B12 and iodine.
What Cow's Milk Does in the UK Diet.
Per 100ml, semi-skimmed milk has 3.6g of protein, 124mg of calcium and around 27µg of iodine (Dairy UK). Milk and dairy are among the main sources of calcium and iodine in the UK diet (NHS).
Swap to a plant drink and those nutrients have to come from somewhere: the new drink, if it is fortified, or the rest of what you eat.
Plant-Based Milk Nutrition Compared, per 100ml.
| Per 100ml | Energy | Protein | Sugars | Saturated fat |
|---|---|---|---|---|
| Semi-skimmed milk | 47 kcal | 3.6g | 4.8g | 1.1g |
| Soya (unsweetened) | 30 to 40 kcal | 3.0 to 3.5g | Under 1g | Around 0.3g |
| Pea (unsweetened) | 30 to 45 kcal | 2.0 to 3.3g | Under 1g | Around 0.3g |
| Oat | 40 to 60 kcal | 0.3 to 1.2g | 2 to 4.5g | 0.1 to 0.3g |
| Almond (unsweetened) | 13 to 25 kcal | 0.4 to 1.0g | Under 0.5g | Around 0.1g |
| Coconut (carton drink) | 20 to 30 kcal | Under 0.2g | 0 to 2g | 0.9 to 1.2g |
| Rice | 45 to 55 kcal | Under 0.3g | 3 to 7g | Around 0.1g |
Semi-skimmed from Dairy UK. Plant drinks are typical ranges for products on sale in the UK, based on Clegg et al., 2021 and current labels. Brands vary, so check the label.
Calcium, iodine and vitamin B12 are missing from the table on purpose. In plant milks they depend on the brand, not on whether the drink is made from oats, almonds or soya.
Nutrient by Nutrient. What to Check.
Protein.
Soya and pea are the only plant milks close to cow's milk, at around 2 to 3.5g per 100ml. Oat, almond, coconut and rice drinks are all low. If milk makes up a real part of your protein, choose soya or pea, or make sure the rest of your diet covers it.
Calcium and vitamin D.
No plant milk is naturally rich in calcium; it is there only if it has been added. A well-fortified drink has around 120mg per 100ml, similar to cow's milk, and should carry vitamin D alongside it. Organic plant milks are often unfortified, because organic rules restrict added vitamins and minerals. Some use calcium-rich seaweed instead.
Iodine.
This is the nutrient people most often lose when they give up dairy. When researchers at the University of Surrey tested 47 milk-alternative drinks, most were unfortified and held around 2% of the iodine in cow's milk (Bath et al., 2017). A later analysis found lower iodine status among people who drank only milk alternatives (Dineva et al., 2020). On the label, iodine usually appears as potassium iodide.
Vitamin B12.
Vitamin B12 comes almost entirely from animal foods, so a vegan diet needs a fortified source or a supplement. Plenty of plant milks add it. Not all do.
Sugar.
Unsweetened soya, pea and almond drinks contain almost no sugar. Oat and rice drinks taste sweet even with nothing added, because their starch breaks down into sugars during processing. Some "original" versions do have added sugar, which the ingredients list will show.
Saturated fat.
Most plant milks are low in saturated fat. Coconut is the exception, at around 1g per 100ml, similar to semi-skimmed. Tinned coconut milk for cooking is much higher, so don't read one label as the other.
Additives.
Many carton plant milks contain stabilisers, gums, emulsifiers or dipotassium phosphate to keep a drink that is mostly water smooth in the carton. They are approved and safe to eat. If you prefer a shorter ingredients list, compare labels. If you have been told to limit phosphate, ask your renal dietitian which drinks suit you.
So Which Plant-Based Milk Is Healthiest for You?
- You want the most protein: soya or pea.
- You want the fewest calories: unsweetened almond.
- You want taste and coffee performance: a fortified oat drink with no added sugar.
- You have a nut or soya allergy: pea, or oat labelled gluten-free if you are also coeliac.
- It is for a child: follow the NHS guidance. Unsweetened and fortified from age 1. No rice drinks under 5.
For taste, uses and footprint rather than nutrients, see every type of plant-based milk compared.
Where MYOM Fits.
MYOM is an oat drink premix, and like other oat drinks it is not a protein drink: 0.4g per 100ml for MYOM Original and 1.2g for MYOM Barista, which adds fava bean protein. Both have no added sugar and are fortified with calcium, vitamin D, vitamin B12 and iodine. The full per-100ml figures, set against semi-skimmed milk, are in Plant-Based Milk Nutrition.
Try MYOM. Start With a Starter Bundle.
A Starter Bundle is four pouches, four litres, and a reusable glass bottle to make it in.
- MYOM Original Starter Bundle. £14.99. For tea, cereal and everyday pouring.
- MYOM Barista Starter Bundle. £14.99. For flat whites, lattes and cold foam.
- Free UK delivery on Starter Bundles. Check the product page for current dispatch times.
Shop the Starter Bundles: myom.shop/collections/oat-milk
Not sure which? See Original and Barista side by side.
Frequently asked questions
Which plant-based milk is healthiest?
Which plant-based milk is healthiest?
One with no added sugar that is fortified with calcium, vitamin D, vitamin B12 and iodine. If you need the protein, choose soya or pea.
Which plant milk has the most protein?
Which plant milk has the most protein?
Soya, at around 3 to 3.5g per 100ml, followed by pea at 2 to 3.3g. Oat, almond, coconut and rice drinks have 1.2g or less.
Is oat milk or almond milk healthier?
Is oat milk or almond milk healthier?
Neither is clearly healthier. Unsweetened almond has fewer calories and less sugar; oat is creamier and works better in coffee. Both are low in protein, so fortification matters more than the base. For taste and footprint, see What Makes Oat Milk the Best Plant-Based Milk?
Is soya milk safe to drink?
Is soya milk safe to drink?
Yes, for most people. Current evidence suggests soya foods are safe as part of a normal, balanced diet. Soya is one of the 14 major allergens, so avoid it if you are allergic.
Are organic plant-based milks fortified?
Are organic plant-based milks fortified?
Often not. Organic rules restrict added vitamins and minerals, so many organic plant milks contain little calcium, B12 or iodine. Some add calcium from seaweed.
Is coconut milk high in saturated fat?
Is coconut milk high in saturated fat?
The carton drink has around 1g per 100ml, similar to semi-skimmed cow's milk. Tinned coconut milk for cooking is far higher.
What nutrients do you miss when you go dairy-free?
What nutrients do you miss when you go dairy-free?
Mainly calcium, iodine, vitamin B12 and protein. A fortified plant-based milk can replace the first three. Protein has to come from soya or pea drinks, or from the rest of your diet.
Keep reading
- The Best Plant-Based Milk in the UK. Every Type, Compared.
- What Makes Oat Milk the Best Plant-Based Milk?
- Plant-Based Milk Nutrition. What's Actually in Your Oat Milk?
- Oat Milk Without Dipotassium Phosphate. The clean-label alternative.
Sources
- Dairy UK. The Nutritional Composition of Dairy Products: Milk.
- Clegg ME et al. A comparative assessment of the nutritional composition of dairy and plant-based dairy alternatives available for sale in the UK. Food Research International, 2021.
- Bath SC et al. Iodine concentration of milk-alternative drinks available in the UK in comparison with cows' milk. British Journal of Nutrition, 2017.
- Dineva M, Rayman MP, Bath SC. Iodine status of consumers of milk-alternative drinks v. cows' milk. British Journal of Nutrition, 2020.
- NHS. Milk and dairy in your diet.
- NHS. Drinks and cups for babies and young children.
This article is for general information and is not medical or dietary advice. If you have specific dietary needs, speak to your GP or a registered dietitian. Figures correct at September 2026.
