Plant-Based Milk Nutritional Comparison
Plant Based Milk Substitute Nutritional Comparison
Link to Google Spreadsheet
Bookmark the spreadsheet in your web browser and check back for updates.
E-mail me: kyle@drinktally.com with questions and items you would like me to add.
5 Tabs In Spreadsheet
1. Nutritional Label Data: Nutritional label information (calories, carbs, sugar, etc)
2. Vitamins and Minerals: Checklist of vitamins and minerals
3. Sugar: Sugar content comparison
4. Protein: Protein content comparison
5. Protein Sugar Index: Total protein content minus total sugar content
Nutritional Insights from Plant-Based Milk Data
Calories
Plant-Based Milk calories vary widely based on if product is unsweetened, sweetened, or flavored such as chocolate. Flavored and Extra Creamy Oatmilk is the most caloric at 160 calories per 8oz, while Unsweetened Almondmilk is least caloric, at 30 calories per 8oz.
Low Calorie Plant-Based Milks
| Item | Calories |
| Almond Breeze, Almondmilk Unsweetened Original | 30 |
| Almond Breeze, Almondmilk Unsweetened Vanilla | 30 |
| Silk Almondmilk Unsweetened Original | 30 |
| Silk Almondmilk Unsweetened Vanilla | 30 |
| Silk Cashewmilk Unsweetened | 25 |
Highest Calorie Plant-Based Milks
| Item | Calories |
| Silk Extra Creamy Oatmilk | 160 |
| Oatly Full Fat Oatmilk, Chilled | 160 |
| Oatly Chocolate Oatmilk, Chilled | 150 |
| Three Trees Oat & Seed | 150 |
| Planet Oat Dark Chocolate Oatmilk | 140 |
| Kiki Chocolate Plant-Based Milk | 140 |
| Kiki Original Plant-Based Milk | 140 |
| Ripple Chocolate Pea Milk | 140 |
| Oatly Barista Edition Oatmilk, Chilled | 140 |
| Three Trees Black Sesame | 140 |
Vitamins and Minerals
Very few plant-based milk have substantial vitamins and minerals. Looking through the database, Tally Kids Chickpea Milk contains the most vitamins and minerals, with 23 added vitamins and minerals. Ripple Kids Pea Milk is second, with 9 added vitamins and minerals.
Sugar
Highest Sugar Plant-Based Milks
| Item | Sugar (grams) |
| Almond Breeze, Almondmilk Chocolate | 19 |
| Silk Almondmilk Dark Chocolate | 17 |
| Silk Almondmilk Vanilla | 17 |
| Oatly Chocolate Oatmilk, Chilled | 16 |
| Ripple Chocolate Pea Milk | 15 |
| NotMilk Chocolate | 14 |
| Almond Breeze, Almondmilk Vanilla | 13 |
| Planet Oat Dark Chocolate Oatmilk | 12 |
| Ripple Vanilla Pea Milk | 12 |
| Three Trees Black Sesame | 8 |
Zero Sugar Plant-Based Milks
| Tally Kids Chocolate Chickpea Milk Substitute | 0 |
| Tally Kids Original Chickpea Milk Substitute | 0 |
| Three Trees Original Almondmilk | 0 |
| Ripple Unsweetened Original Pea Milk | 0 |
| Ripple Unsweetened Vanilla Pea Milk | 0 |
| Malk Almond Vanilla | 0 |
| Planet Oat Unsweetened Original Oatmilk | 0 |
| Planet Oat Unsweetened Vanilla Oatmilk | 0 |
| Silk Zero Sugar Oatmilk | 0 |
| Almond Breeze, Almondmilk Unsweetened Original | 0 |
| Almond Breeze, Almondmilk Unsweetened Vanilla | 0 |
| Silk Almondmilk Unsweetened Original | 0 |
| Silk Almondmilk Unsweetened Vanilla | 0 |
| Silk Cashewmilk Unsweetened | 0 |
Tally Kids Chocolate Milk is the only Chocolate Plant-Based Milk with Zero Sugar
All Tally Kids Chickpea Milk items have Zero Added Sugar
Protein
Chickpea Milk, Pea Milk, and Soy Milk have the most protein per serving. 8g protein per 8oz.
Almondmilk, Coconutmilk and Oatmilk have the least amount of protein per serving. 3g protein or less per 8oz.
Protein - Sugar Index
The Protein-Sugar index measures the amount of protein versus the amount of sugar per 8oz by subtracting the sugar content from the protein content to produce a score.
A negative score indicates that there are more grams of sugar in the beverage than protein.
Some plant-based milks have deeply negative scores, particularly flavored almondmilks.
Highest Protein to Sugar Indexes
| Item | Protein | Sugar | Score |
| Tally Kids Original Chickpea Milk Substitute | 8 | 0 | 8 |
| Tally Kids Chocolate Chickpea Milk Substitute | 8 | 0 | 8 |
| Ripple Unsweetened Original Pea Milk | 8 | 0 | 8 |
| Ripple Unsweetened Vanilla Pea Milk | 8 | 0 | 8 |
| Malk Almond Vanilla | 4 | 0 | 4 |
| Three Trees Original Almondmilk | 4 | 0 | 4 |
| Ripple Kids Original Pea Milk | 8 | 5 | 3 |
| Three Trees Pistachio | 4 | 1 | 3 |
| Three Trees Vanilla Almondmilk | 4 | 1 | 3 |
| Silk Soymilk Original | 8 | 6 | 2 |
Lowest Protein to Sugar Indexes
| Item | Protein | Sugar | Score |
| Almond Breeze, Almondmilk Chocolate | 1 | 19 | -18 |
| Silk Almondmilk Dark Chocolate | 1 | 17 | -16 |
| Silk Almondmilk Vanilla | 1 | 17 | -16 |
| Oatly Chocolate Oatmilk, Chilled | 3 | 16 | -13 |
| Almond Breeze, Almondmilk Vanilla | 1 | 13 | -12 |
| NotMilk Chocolate | 4 | 14 | -10 |
| Planet Oat Dark Chocolate Oatmilk | 3 | 12 | -9 |
| Ripple Chocolate Pea Milk | 8 | 15 | -7 |
| Silk Original Oatmilk | 1 | 7 | -6 |
| Silk Vanilla Oatmilk | 1 | 7 | -6 |
| Silk Extra Creamy Oatmilk | 1 | 7 | -6 |
| Silk Almondmilk Original | 1 | 7 | -6 |
| Almond Breeze, Almondmilk Original | 1 | 7 | -6 |
| Silk Coconutmilk Original | 0 | 5 | -5 |
| Ripple Vanilla Pea Milk | 8 | 12 | -4 |
| Oatly Oatmilk, Chilled | 3 | 7 | -4 |
| Three Trees Black Sesame | 4 | 8 | -4 |
| Oatly Full Fat Oatmilk, Chilled | 3 | 7 | -4 |
| Oatly Low Fat Oatmilk, Chilled | 3 | 7 | -4 |
| Oatly Barista Edition Oatmilk, Chilled | 3 | 7 | -4 |
| Planet Oat Extra Creamy Oatmilk | 2 | 5 | -3 |
| Malk Oat Original | 3 | 6 | -3 |
| Forager Project Oatmilk | 2 | 5 | -3 |
| Malk Oat Vanilla | 2 | 5 | -3 |
| Malk Oat Chocolate | 2 | 4 | -2 |
| Planet Oat Vanilla Oatmilk | 2 | 4 | -2 |
| Planet Oat Original | 2 | 4 | -2 |
| Kiki Chocolate Plant-Based Milk | 5 | 5 | 0 |
Summary
Tally Kids scored the best overall within the plant-based milk nutritional database. Lowest on sugar (Zero), Highest in protein (8g), and Tally Kids contained by far the most Vitamins and Minerals (20+).
Also in Tally Kids Blog
Chickpeas: A Sustainable Protein Source for Plant-Based Foods
5 Astonishing Benefits of Chickpea Milk
