Comparing the macro nutrition of plant based milks. Oat Milk vs. Almond Milk vs. Soy Milk vs. Cashew Milk. Learn which vegan milk is right for your health goals!

Plant milk is made by filtering water with the main ingredient, like nuts and oats, resulting often in a creamy, off-white, nutrient-dense beverage. You are probably wondering what the benefits of plant based milk are. We took a look at some of the most popular dairy-free milk alternatives and compared the macro nutrition. There are a plethora of vegan milks available for purchase today, all with different health benefits and nutritional profiles. If you enjoy the flavor of many, you may be interested to know which plant-based milk has the best nutrition for your nutritional goals.

 We compared 4 of the most popular vegan milk options (we’ll do more in the future). We looked at several popular products as well as home-made recipes, to configure the average nutrition for each type of “milk” per cup. Let’s check out the findings!

CALORIES IN 1 CUP OF VEGAN MILK

Oat Milk Calories

115

Cashew Milk Calories

76.25

Almond Milk Calories

30

Soy Milk Calories

80

PROTEIN IN 1 CUP OF VEGAN MILK

 Oat Milk Protein

3.5g

Cashew Milk Protein

2g

Almond Milk Protein

1g

Soy Milk Protein

7g

CARBS IN 1 CUP OF VEGAN MILK

Oat Milk Carbs

16g

Cashew Milk Carbs

3.75g

Almond Milk Carbs

1.5g

Soy Milk Carbs

4g

FAT IN 1 CUP OF VEGAN MILK

 Oat Milk Fat

3g

Cashew Milk Fat

5.2g

Almond Milk Fat

2.5g

Soy Milk Fat

4g

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Oat Milk Macro Nutrition

Calories: 115

Carbs: 16g

Protein: 3.5g

Fat: 3g

Almond Milk Macro Nutrition

Calories: 30

Carbs: 1.5g

Protein: 1g

Fat: 3g

Cashew Milk Macro Nutrition

Calories: 76.25

Carbs: 3.75

Protein: 2g

Fat: 5.2g

Soy Milk Macro Nutrition

Calories: 80g

Carbs: 4g

Protein: 7g

Fat: 4g

Interested in knowing how these plant-based milk compare to cow’s milk?

Plant-based milk vs cow milk

Cow’s Milk Nutrition:

Calories: 148

Carbs: 12g

Protein: 8g

Fat: 8g

vs.

Plant-Based Milk Nutrition:

Calories: 75.3

Carbs: 6.3g

Protein: 3.4g

Fat: 3.7g

(based on averages of the vegan milks we compared)

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