Plant-based milk alternatives
Plant-based milk alternatives are beverages made by extracting the plant material from nuts, seeds, grains, or legumes and blending it with water. Common varieties include almond, soy, oat, and coconut milk, each offering a distinct flavor and texture. While originating from various global culinary traditions, they have become a mainstream staple in modern diets worldwide.
🍽️ Nutrition at a glance
These alternatives are generally low in protein (except for soy and pea milk) and vary in fat and carbohydrate content depending on the base ingredient. They are often fortified with key nutrients like calcium, vitamin D, and vitamin B12, with a typical unsweetened serving ranging from 30 to 120 calories.
Nutrition breakdown
| Calories | 90 kcal |
| Protein | 1.5 g |
| Carbs | 9 g |
| Fat | 5 g |
| Fiber | 1 g |
| Sugar | 7 g |
| Sodium | 100 mg |
| Calcium | 450 mg |
| Vitamin D | 3.0 mcg |
| Vitamin B12 | 1.2 mcg |
| Potassium | 170 mg |
| Vitamin A | 90 mcg |
| Phosphorus | 100 mg |
| Magnesium | 25 mg |
| Riboflavin (B2) | 0.4 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, they represent a significant shift in dietary patterns, moving from traditional dairy to innovative, plant-derived options. Nutritionally, they offer a lactose-free and cholesterol-free alternative, making them accessible to a wider range of dietary needs and preferences.
