Plant-Based Milks Review (Almond, Cashew, Coconut,
Flax, Hemp, Macadamia, Oat, Pea, and Soy)
Find the Best Non-Dairy
Milk Alternative. ConsumerLab Tests Reveal What's
Really In Plant-Based Milks.
Medically reviewed and
edited by Tod Cooperman, M.D. 
Last Updated
: 05/29/2021 | Initially Posted:
05/15/2020
Table of Contents
Summary
·
Are almond milk, soy milk,
oat milk or other plant-based milks better than regular milk? Plant-based milks
can be a more healthful alternative to regular milk. They contain less
saturated fat (except for coconut milk) and, if they contain no added sugar,
fewer calories. Some also provide as much protein as milk and most provide as
much or more calcium, vitamin D and vitamin B12. Being non-dairy, they are also
a good milk substitute for people with milk allergy, lactose intolerance, or
who are vegan. Plant-based milks are also more environmentally-friendly than
cow's milk. (See What They Are and Why to Consider
Them)
·
What did CL's tests of almond milk, soy milk, oat milk and other
plant-based milks show? Lab tests showed that most products contained the
nutrients they listed, but one contained only 62% of its promised
calcium as well as 240% of one of its listed vitamins. (See What CL Found)
·
How do almond milk, soy milk, oat milk and other plant-based
milks taste? We focused mainly on unsweetened plant-based milks and
although none of these was delicious, several were mild tasting and could be
used as an alternative to milk, such as in cereal or in coffee, adding creamy
texture and some whiteness. The best tasting product contained added sugar
(created by conversion of carbs from one of its key ingredients). (See the
taste comparisons in the 2nd column of the Results table)
·
Which plant-based milk is best? Our Top Picks were
not only acceptable in taste, but more nutritious than regular 1% milk. All of
the plant-based milks cost more than regular milk, but our Top Picks were
in the middle range for cost. Among the tested almond, soy, oat, coconut, hemp,
macadamia, and cashew milks, see our Top Picks for Nutrition and
our Top Pick for Taste.
·
Are plant-based milks safe? Most plant-based milks contain added
vitamins and minerals. To avoid excessive intakes, particularly of calcium,
limit intake to one cup at a time and no more than two cups per day, and
consider cutting back on supplements that provide the same nutrients. (If you
choose a plant-based milk without added vitamin D and calcium, be sure your getting enough elsewhere).
Also check that products don't contain ingredients to which you are allergic,
such as soy, almonds, and cashews. (See Concerns and
Cautions)
What They Are:
Plant-based
milks are, like milk, mostly water, to which plant-based oils and gums are
added, yielding, to varying degrees, a creamy texture. Other plant-based
ingredients are added to provide particular flavors and/or nutrients. For
example, a substantial amount of calcium is added to nearly all products and
soy or pea protein is added to some (delivering as much protein as regular
milk). Most nut-based milks (such as almond, cashew, and macadamia) focus more
on flavor than overall nutrition. Oats are used in some products to provide
flavor and sweetness (by converting starch in oats into maltose, as sugar).
Why to Consider Them:
Nutrition
Although it is hard to match the delicious taste of whole or low-fat milk, that
taste comes at a price: sugar (from lactose) and saturated fats, both of which
contribute calories. Even lactose-free milks contain
a significant amount of sugar, as the lactose has been converted to glucose and
galactose which, by the way, have a greater impact on blood sugar than lactose.
What plant-based milks offer is an alternative with little to no saturated fat
and, if you choose, little to no sugar, while providing good fats, plenty of
calcium, and, in many cases, significant amounts of protein and other vitamins
and minerals.
Dietary restrictions
Plant-based milks are dairy-free and lactose-free, making them suitable for
people with a milk allergy or lactose intolerance, as well as to vegans. Many
products are listed as kosher and they are generally considered non-dairy items
under Jewish law.
Environmental impact
Plant-based milks tend to be more environmentally-friendly than regular milk in
terms of lower production of greenhouse gases (cows produce large amounts of
methane, a heat-trapping gas) and utilization of resources such as water
(although almonds in almond milk also require large amounts of water).
What CL Found:
We approached the plant-based milks as we approach dietary
supplements, testing whether they provide the nutrients they claim and are
relatively free of contamination from heavy metals (lead, arsenic, and
cadmium). For the most part, the answer was yes. At the same time,
the milks varied widely in their levels of key nutrients, making these
important distinguishing features, along with taste.
The one product that failed our tests was Tempt Hempmilk - Unsweetened Vanilla. Instead of
providing its claimed 300 mg of calcium per cup, it contained only 185 mg. We
also discovered that it contained more than twice the amount of vitamin B12 per
cup as listed on the label — 3.6 mcg instead of 1.5 mcg per cup, which further
suggests poor quality control but is not a health concern. These findings were
confirmed in a second independent laboratory.
Key Differences Among Plant-based Milks:
Calcium
Nearly every plant-based milk, except Real Coco, promises and
delivers about as much calcium as regular 1% milk, which is about 325 mg per
cup, and some deliver even more -- up to 450 mg, as shown in the graph below.
(Even Tempt Hempmilk promised 300
mg, although it fell far short.) That's a substantial portion of the recommended daily intake of calcium for
adults of 1,000 mg to 1,200 mg. But keep in mind that this calcium has
been added, so, it's like taking a calcium supplement rather that
getting it naturally from milk. Studies show that you can't absorb more than
500 mg of calcium at a time and getting too much calcium from supplements (more
than 1,000 per day) may increase the risk of stroke and heart attack, but this
has not been seen with calcium from milk. So, downing more than one cup of
plant-based milk at a time, or drinking more than two or three cups per day, is
not a good idea.
Vitamins D and B12
Most plant-based milks provide as much or more vitamin D as regular milk. As shown in the graph
below, other than Real Coco and Califia Farms Almondmilk which provide no vitamin
D, the plant-based milks tended to provide a bit more vitamin D than real milk
(2 mcg or 80 IU) per cup, with most providing 2.5 mcg (100 IU). Even greater
amounts were in Oatly (3.6 mcg; 144
IU) and Ripple (6 mcg; 240 IU), although these amounts are
still safe and nowhere near the upper daily limit of 100 mcg (4,000 IU).
Vitamin B12 is not typically listed on labels of
regular milk but averages about 1.2 mcg per cup (ODS Fact Sheet) of
low-fat cow's milk, which is half of the recommended daily allowance for
most adults (2.4 mcg). This is similar to the amounts of B12 found in Oatly Oat Milk and Good Karma Flaxmilk. Ripple provided 2.5 mcg of
B12, Silk Organic Soy, 3 mcg, and Temp Hempmilk,
3.6 mcg (which was 240% of what it listed). Be aware, however, that you cannot actively absorb more
than about 1.5 mcg of B12 from foods (or supplements) in any 4 to 6-hour
period, so most of these milks provide more than enough B12 per serving. These
overages are not dangerous. Califia Farms Almondmilk and Real
Coco did not claim any B12.
For comparisons of amounts of these and other vitamins and minerals
(including vitamins A and E, riboflavin, folate, sodium, iron, magnesium,
potassium, and phosphorus) in the products, see columns 4 and 5 of the Results table.
Carbs, Fats & Protein
Although many people don't realize it, regular milk contains about 12 grams (or
2.4 teaspoons) of sugar per cup, in the form of lactose, which
makes up the bulk of its carbohydrates. Even lactose-free milk
tends to contain that much sugar, with the lactose having been converted to
glucose and galactose. In contrast, most plant-based milks contain
little sugar — unless it has been added. Our review focused on
unsweetened plant milks, so most contained just 1 to 3 grams of carbohydrates
per cup, shown as the green bar in the graph below.
The exception was Oatly, which contained
even more carbs than milk — 16 grams. You won't find
sugar as an ingredient in Oatly, though,
because the manufacturer uses a process that predigests some of the healthful,
complex carbohydrates in oats and converts them into sugar (mostly maltose),
yielding 7 grams per cup. It is legally required to list this as
"added" sugar. This chemical conversion is one of the reasons many
people like the taste of Oatly —
it's sweeter than milk, but it's also the reason why it has 120 Calories per
cup (similar to real milk) while the unsweetened plant-milks provide just 30 to
80 Calories (see graph further below).
However, due to its oats, Oatly provides
2 grams of fiber. Silk Organic Soy milk also
provides 2 grams of fiber, while the others provide less. Real milk contains no
fiber.
An area where most plant-based milks have regular milk beat (other than skimmed
milk) is with fats. It's not that they all have less fat, but they
have less saturated fat — the kind that contributes to
atherosclerosis. (The exception is Real Coco, in which 90% of the
fat is saturated.) Most of the fat in regular milk is saturated, while the fats
in most plant-based milks are added (to provide a creamier texture) from plant
sources like sunflower lecithin, rapeseed oil, or flaxseed oil which contain
mainly unsaturated or partially saturated fats. A 1% milk contains about 2.5
grams of fat per cup (of which 1.5 grams are saturated). Tempt Hempmilk was highest in fat, containing 8 grams
per cup, while most other milks contain between 2 and 5 grams.
As to protein, Good Karma Flax Milk and Ripple —
both made with pea protein -- rival regular milk by providing 8 grams per cup.
Not far behind is Silk Soy milk with 7 grams. Oatly contains less than half the protein (3
grams) of regular milk, Tempt Hempmilk provides
just 2 grams, while the almond and macadamia milks provide only 1 gram. There
is no protein in Real Coco and Silk Creamy Cashew.
Cost
Plant-based milks tend to cost at least 2 to 3 times as much as regular milk.
As shown in the graph below, regular milk is about 30 cents per cup, while the
plant-based milks cost 52 cents to $1.66 per cup. The products that were more
expensive tended to come in 32 fl oz unrefrigerated
cartons, as opposed to 48 to 64 fl oz refrigerated
containers.
Taste, Appearance, and In Coffee
As noted earlier, the focus of our review was mainly on unsweetened versions of
each plant-based milk, so, other than having hints of flavor of their
plant-sources, the products were fairly bland. Notable exceptions were Oatly, which had a nice sweet (thanks to its sugar)
and slightly "oaty" flavor, and Real
Coco, which clearly tasted of coconut. We didn't care for the tastes
of Good Karma Flaxmilk Omega-3+ Protein,
which was slightly fishy, Califia Farms Almondmilk
Unsweetened Vanilla, which tasted and smelled a bit like Play-Doh with an
artificial almond vanilla flavor, or Tempt Hempmilk
— Unsweetened Vanilla, which was slightly bitter (See the 2nd column of the Results table below for taste
descriptions.)
Most of the products were somewhat creamy (due to plant oils and gums),
although Almond Breeze was more watery than creamy.
In terms of appearance, nut-based milks (almond, cashew, and
macadamia) tended to have a light purple-grey hue, hemp milk was slightly gray,
and the others had yellow undertones, except for Real Coco, which
was bright white.
We were curious to what plant-based milks did to coffee, so we
added three tablespoons of each to a cup of black coffee. Ripple and Oatly went best in coffee, lightening the
coffee and adding some creaminess, as did Oatly,
which also added sweetness. We didn't like the almond or cashew milks in coffee
and Real Coco created a white film on the surface.
Top Picks:
Here
are our picks within each category, why we chose them, and what we particularly
liked or didn't like in each category:
Top Picks for Nutrition: Ripple -
Unsweetened and Silk Organic Soy - Unsweet
Both of these provide about the same amount of protein that you'd expect from
milk with 40% fewer calories and they taste fine, even in coffee. They also
provide key vitamins and minerals found in milk. Silk hews
closer to what's in milk and Ripple tends to go a bit beyond.
For example, they each provide a good amount of calcium per cup: 300 mg
in Silk Soy and whopping 440 mg in Ripple and
each provides some vitamin D: 3 mcg in Silk (about the same as
in milk) and 6 mcg in Ripple. Each also provides a bit more than
then the daily requirement for vitamin B12, which is twice as much as milk.
Unlike Ripple, Silk offers a small amount of fiber
— 2 grams per cup.
Soy milk contains soy isoflavones, which can have a weak estrogenic effect.
While this may concern some women, the isoflavones in soy milk are not likely
to have a negative effect, particularly in pre-menopausal women. An 11-year
study of seventy-six thousand French women over 50 years of age found use of
soy isoflavone supplements (which typically provide at least twice the amount
of soy isoflavones in a cup of soy milk), overall, was not associated with risk
of breast cancer. However, current soy isoflavone use was associated with a 36%
increase in the risk of breast cancer among those with a family history
of breast cancer. In contrast, among women who were premenopausal (in
whom estrogen levels are still high) or recently menopausal, the
risk of developing an estrogen receptor-positive breast cancer was reduced by
half with soy isoflavone use (Touillaud, Am J Clin Nutr 2019).
Silk Soy costs 62 cents per cup, while Ripple is a
bit more expensive at 83 cents per cup, so they cost at least twice as much as
regular milk but not as much as some of the more expensive plant-based milks
that can cost over $1 per cup.
Top Pick for Taste: Oatly Oat-Milk The Original
Oatly had a nice, sweet, slightly oaty flavor, as well as being somewhat creamy, and went
well in coffee. Of course, it had an unfair advantage with regard to taste, as
it was the only product in this review with added sugar (from converted starch
in oats), giving it a sweeter taste, but also at least 50% more calories than
other products, amounting to 120 per cup, just behind regular 1% milk at 130.
Nutritionally, Oatly has about half
the protein of milk but about the same amount of calcium and vitamin B12.
Unlike milk, however, it has little saturated fat (0.5 gram) and provides a bit
of fiber (2 grams). It costs 69 cents per cup — so twice as expensive as milk
but not particularly pricey for plant-based milks. (Note: If you have impaired
kidney function, be aware that Oatly has
a relatively high amount of phosphorus from phosphate additives -- see Concerns and Cautions for details).
Test Results by Product:
Results of
ConsumerLab.com Testing of Plant Based Milks (PER CUP)
(Click arrows or swipe left or right to see all columns)
Approval Status
Product Name
(Suggested Serving on Label)
Contained Claimed Tested Nutrientsⓘ
Heavy Metals
Taste
Cost
Price Paid
Storage
Vitaminsⓘ
Protein & Mineralsⓘ
Carbohydrates & Cholesterol
Calories & Fats
Notable Features
Nutritional Facts
Ingredients
Almond Milk:
APPROVED
Blue Diamond Almonds® Almond Breeze® -
Unsweetened Vanilla
Dist. by Blue Diamond Growers
Tested nutrients: ✔
Heavy metals: Passed
Slight roasted-almond flavor, watery
$0.81
$6.49/64 fl oz [1,890 ml] bottle (approx. 8 servings)
Refrigerate after opening and enjoy with 7 days.
A: 150 mcg (500 IU)
B12: Not listed
D: 2.5 mcg (100 IU)
E: 15 IU
Riboflavin: 0.034 mg
Protein:
1 g
Calcium: 450 mg ✔
Sodium:
170 mg
Potassium:
160 mg
Iron:
0.72 mg
Phosphorus:
20 mg
Magnesium:
16 mg
Copper:
0.04 mg
Manganese:
0.092 mg
Total carbs: 1 g
Total sugars: 0 g
Dietary fiber: <1 g
Cholesterol: 0 mg
Calories:
30
Total fat: 2 g
Sat. fat:
0 g
Trans
fat: 0 g
Monounsat. fat: 1.5 g
Non GMO Project Verified seal. Rainforest
Alliance Certified seal. Free of dairy, soy, lactose, cholesterol, peanuts,
casein, gluten, eggs, saturated fat and MSG. Vegan. Excellent source of vitamin
D and E.
Precaution: Contains Almonds. Not for use as an infant formula.
Calories 30, Calories from Fat 20, Total Fat 2.5
g, Saturated Fat 0 g, Trans Fat 0 g, Polyunsaturated Fat 0.5 g, Monounsaturated
Fat 1.5 g, Cholesterol 0 mg, Sodium 170 mg, Potassium 160 mg, Total
Carbohydrate 1 g, Dietary Fiber <1 g, Sugars 0 g, Protein 1 g, Percent of
recommended daily intake: Vitamin A 10%, Vitamin C 0%, Calcium 45%, Iron 4%,
Vitamin D 25%, Vitamin E 50%, Riboflavin 2%, Phosphorus 2%, Magnesium 4%, Zinc
0%, Copper 2%, Manganese 4%.
Ingredients: Almondmilk (Filter Water,
Almonds), Calcium Carbonate, Natural Flavors, Sea Salt, Potassium Citrate,
Sunflower Lecithin, Gellan Gum, Vitamin A Palmitate,
Vitamin D2, D-Alpha-Tocopherol (Natural Vitamin E).
APPROVED
Califia Farms® Almondmilk
- Unsweetened Vanilla
Dist. by Califia Farms LLC
Tested nutrients: ✔
Heavy metals: Passed
Artificial almond/vanilla flavor, like "Play-Doh", creamy
(Gave coffee an artificial taste)
$0.83
$4.99/48 fl oz [1,400 ml] bottle (approx. 6 servings)
Refrigerate after opening and use within 7-10 days.
B12: Not listed
D: 0 mcg
Protein:
1 g
Calcium: 430 mg ✔
Sodium:
160 mg
Iron: 1
mg
Potassium:
35 mg
Total carbs: 2 g
Total sugars: 0 g
Dietary fiber: 1 g
Cholesterol: 0 mg
Calories:
45
Total fat: 3 g
Sat. fat:
0 g
Trans
fat: 0 g
Non GMO Project Verified seal. Kosher.
Gluten Free. Vegan. BPA Free. Lactose Free. Carrageenan Free. Soy Free. Dairy
Free.
Precaution: Allergen Statement: Contains Almond.
Calories 45, Total Fat 3 g, Saturated Fat 0 g,
Trans Fat 0 g, Cholesterol 0 mg, Sodium 160 mg, Total Carbohydrate 2 g, Dietary
Fiber 1 g, Total Sugars [Includes 0 g Added Sugars] 0 g, Protein 1 g, Vitamin D
0 mcg, Calcium 430 mg, Iron 1 mg, Potassium 35 mg.
Ingredients: Almondmilk (Water,
Almonds), Natural Flavors, Calcium Carbonate, Sunflower Lecithin, Sea Salt,
Locust Bean Gum, Potassium Citrate.
Cashew Milk:
APPROVED
Silk® Creamy Cashew - Unsweet
Dist. by Danone US, LLC
Tested nutrients: ✔
Heavy metals: Passed
Mild soy flavor, creamy
$0.52
$4.19/64 fl oz [1,890 ml] bottle (approx. 8 servings)
Refrigerate after open.
A: 150 mcg (500 IU)
B12: Not listed
D: 2.5 mcg (100 IU)
E: 4 mg
Protein:
<1 g
Calcium: 450 mg ✔
Sodium:
160 mg
Iron: 0.5
mg
Total carbs: 1 g
Total sugars: 0 g
Dietary fiber: 0 g
Cholesterol: 0 mg
Calories:
25
Total fat: 2 g
Sat. fat:
0 g
Trans
fat: 0 g
Polyunsat. fat: 0 g
Monounsat. fat: 1 g
Non GMO Project Verified seal. Rainforest
Alliance Certified seal. Kosher. Free From: Dairy; Gluten; Carrageenan;
Cholesterol; Soy; Artificial Colors & Flavors.
Precaution: Contains Cashew And Almond.
May contain other tree nuts. Produced in a facility that also processes soy.
Not For Use As Infant Formula.
Calories 25, Total Fat 2 g, Saturated Fat 0 g,
Trans Fat 0 g, Polyunsaturated Fat 0 g, Monounsaturated Fat 1 g, Cholesterol 0
mg, Sodium 160 mg, Total Carbohydrate 1 g, Dietary Fiber 0 g, Total Sugars [Includes
0 g Added Sugars] 0 g, Protein <1 g, Vitamin D 2.5 mcg, Calcium 450 mg, Iron
0.5 mg, Potassium 0 mg, Vitamin A 150 mcg, Vitamin E 4 mg.
Ingredients: Cashewmilk (Filtered Water,
Cashews), Contains 2% of Less of: Almonds, Vitamin and Mineral Blend (Calcium
Carbonate, Vitamin E Acetate, Vitamin A Palmitate, Vitamin D2), Salt, Locust
Bean Gum, Sunflower Lecithin, Natural Flavor, Gellan
Gum, Ascorbic Acid (to protect freshness).
Coconut Milk:
APPROVED
Real Coco Original Organic Coconut Milk
Dist. by Real Coco USA, LLC
Tested nutrients: ✔
Heavy metals: Passed
Definite coconut flavor, creamy, leaves a fatty film
(In coffee, fats float to surface)
$1.66
$6.64/33.8 fl oz [1,000 ml] bottle (approx. 4
servings)
Must be refrigerated. Stays fresh 7-10 days after opening.
B12: Not listed
D: 0 mcg
Protein:
<1 g
Calcium: 10 mg
Sodium:
80 mg
Potassium:
70 mg
Total carbs: 2 g
Total sugars: 0 g
Dietary fiber: 0 g
Cholesterol: 0 mg
Calories:
50
Total fat: 5 g
Sat. fat:
4.5 g
Trans
fat: 0 g
USDA Organic seal. Non GMO.
No Added Sugar. Original Organic Coconut Milk. Vegan. Gluten Free. Free of
Saturated Fats.
Calories 50, Total Fat 5 g, Saturated Fat 4.5 g,
Trans Fat 0 g, Cholesterol 0 mg, Sodium 80 mg, Total Carbohydrate 2 g, Dietary
Fiber 0 g, Total Sugars [Includes 0 g Added Sugars] 0 g, Protein <1 g,
Vitamin D 0 mcg, Calcium 10 mg, Iron 0 mg, Potassium 70 mg.
Ingredients: Filtered Water, Organic Coconut Cream, Natural
Flavor, Xanthan Gum, Salt.
Flax Milk:
APPROVED
Good Karma® Flaxmilk
Omega-3 + Protein - Unsweetened
Dist. by Good Karma Foods, Inc.
Tested nutrients: ✔
Heavy metals: Passed
Slight fishy flavor, creamy
$0.87
$3.49/32 fl oz [946 ml] bottle (approx. 4 servings)
Keep refrigerated. Please consume within 7 days after opening.
A: 150 mcg (500 IU)
B12: 1.5 mcg ✔
D: 2.5 mcg (100 IU)
Protein:
8 g ✔
Calcium: 300 mg ✔
Sodium:
110 mg
Phosphorus:
150 mg
Total carbs: 2 g
Total sugars: 0 g
Dietary fiber: 0 g
Cholesterol: 0 mg
Calories:
70
Total fat: 3.5 g
Sat. fat:
0 g
Trans
fat: 0 g
Polyunsat. fat: 2 g
Monounsat. fat: 0.5 g
Non GMO Project Verified seal. Free Of:
Dairy; Lactose; Nuts; Soy; Gluten. Kosher. Vegan. Excellent source of calcium
and vitamin D. Zero cholesterol.
Precaution: Not To Be Used As Infant
Formula.
Calories 70, Fat Cal 30, Total Fat 3.5 g,
Saturated Fat 0 g, Trans Fat 0 g, Polyunsaturated Fat 2 g, Monounsaturated Fat
0.5 g, Cholesterol 0 mg, Sodium 110 mg, Total Carb 2 mg, Dietary Fiber 0 g,
Sugars 0 g, Protein 8 g, Percent of recommended daily intake: Vit A 10%, Vit C
0%, Calcium 30%, Iron 0%, Vit D 25%, Vit B12 25%, Phosphorus 15%.
Ingredients: Flaxmilk (Filtered Water,
Cold Pressed Flax Oil), Pea Protein Isolate, Tapioca Starch, Natural Flavors,
Tricalcium Phosphate, Sunflower Lecithin, Sea Salt, Gellan
Gum, Xanthan Gum, Vitamin A Palmitate, Vitamin D2, Vitamin B12.
Hemp Milk:
NOT APPROVED
Tempt® Hempmilk -
Unsweetened Vanilla
Dist. by Living Harvest Foods, Inc.
Tested nutrients: Found only 61.7% of listed calcium and 239.2% B12.
Heavy metals: Passed
Slight vanilla flavor, mildly hempy and bitter, slightly creamy
$1.03
$4.13/32 fl oz [946 ml] bottle (approx. 4 servings)
Refrigerate after opening and use within 7-10 days.
A: 150 mcg (500 IU)
B12: 1.5 mcg ✗
Found 3.6 mcg per cup (239.2% of listed amount)
D: 2.5 mcg (100 IU)
E: 2.4 IU
Riboflavin: 0.425 mg
Folic Acid: 8 mcg
Protein:
2 g
Calcium: 300 mg ✗
Found only 185 mg per cup (61.7% of listed amount)
Sodium:
135 mg
Iron: 1.1
mg
Phosphorus:
200 mg
Magnesium:
40 mg
Zinc: 0.6
mg
Total carbs: 1 g
Total sugars: 0 g
Dietary fiber: 0 g
Cholesterol: 0 mg
Calories:
80
Total fat: 8 g
Sat. fat:
0.5 g
Trans
fat: 0 g
Polyunsat. fat: 1 g
Non GMO Project Verified seal. Kosher.
Gluten Free. Dairy and Soy Free. Peanut and tree-nut free, Vegan, Low sodium,
No trans-fats. Carrageenan Free.
Calories 80, Calories from Fat 70, Total Fat 8
g, Saturated Fat 0.5 g, Trans Fat 0 g, Polyunsaturated Fat 6 g, Monounsaturated
Fat 1 g, Cholesterol 0 mg, Sodium 135 mg, Total Carbohydrate 1 g, Dietary Fiber
0 g, Sugars 0 g, Protein 2 g, Percent of recommended daily intake: Vitamin A
10%, Vitamin C 0%, Calcium 30%, Iron 6%, Vitamin D 25%, Vitamin E 8%,
Riboflavin 25%, Folic Acid 2%, Vitamin B12 25%, Phosphorus 20%, Magnesium 10%, Zinc
4%.
Ingredients: Hemp Nut Base (Filtered Water, Hemp Nut [Shelled Hemp
Seed]), Vanilla Extract, Sunflower Lecithin, Sea Salt, Gellan
Gum, Dipotassium Phosphate, Vitamin A Palmitate, Vitamin D2, Riboflavin,
Vitamin B12.
Macadamia Milk:
APPROVED
Milkadamia® - Unsweetened Macadamia
Milk
Dist. by Jindilli
Beverages LLC
Tested nutrients: ✔
Heavy metals: Passed
Slight sweet, mild nutty flavor, slightly creamy
$1.37
$5.49/32 fl oz [946 ml] bottle (approx. 4 servings)
Refrigerate after opening & consume within 7 days.
A: 150 mcg (500 IU)
B12: 3 mcg ✔
D: 2.5 mcg (100 IU)
Protein:
1 g
Calcium: 450 mg ✔
Sodium:
95 mg
Iron:
0.36 mg
Total carbs: 1 g
Total sugars: 0 g
Dietary fiber: 1 g
Cholesterol: 0 mg
Calories:
50
Total fat: 5 g
Sat. fat:
1 g
Trans
fat: 0 g
Non GMO Project Verified seal. Vegan. Free
From: Dairy; Lactose; Soy; Cholesterol; Carrageenan. Excellent Source of
Vitamin D and vitamin B12.
Precaution: Contains: Macadamias. Not For Use As
An Infant Formula.
Calories 50, Calories from Fat 40, Total Fat 5
g, Saturated 1 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 95 mg, Total
Carbohydrate 1 g, Dietary Fiber 1 g, Sugars 0 g, Protein 1 g, Percent of
recommended daily intake: Vitamin A 10%, Vitamin C 0%, Calcium 45%, Iron 2%,
Vitamin D 25%, Vitamin B12 50%.
Ingredients: Macadamia Milk (Filtered Water, Macadamias), Calcium
Phosphate, Pea Protein, Natural Flavors, Locust Bean Gum, Sea Salt, Sunflower
Lecithin, Gellan Gum, Vitamin A Palmitate, Vitamin
D2, Vitamin B12.
Oat Milk:
APPROVED
Top Pick
for taste
Oatly Oat-Milk The Original
Dist. by Oatly Inc.
Tested nutrients: ✔
Heavy metals: Passed
Sweet, oat-like flavor, creamy
$0.69
$5.49/64 fl oz [1,890 ml] bottle (approx. 8 servings)
Keep refrigerated. Fresh for 7-10 days after opening.
B12: 1.2 mcg ✔
D: 3.6 mcg (144 IU)
Protein:
3 g ✔
Calcium: 350 mg ✔
Sodium:
100 mg
Iron 0.3
mg
Potassium
390 mg
Phosphorus
270 mg
Total carbs: 16 g
Total sugars: 7 g
(Includes 7 g sugar added)
Dietary fiber: 2 g
Soluble fiber: 1 g
Cholesterol: 0 mg
Calories:
120
Total fat: 5 g
Sat. fat:
0.5 g
Trans
fat: 0 mg
Non GMO Project Verified seal. Certified
Vegan Vegan.org seal. Kosher. Gluten-Free. No dairy. No nuts. No gluten.
Calories 120, Total Fat 5 g, Saturated Fat 0.5
g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 100 mg, Total Carbohydrate 16 g,
Dietary Fiber 2 g, Soluble Fiber 1 g, Total Sugars [Includes 7 g Added Sugars]
7 g, Protein 3 g, Vitamin D 3.6 mcg, Calcium 350 mg, Iron 0.3 mg, Potassium 390
mg, Vitamin A 160 mcg, Riboflavin 0.6 mg, Vitamin B12 1.2 mcg, Phosphorus 270
mg.
Ingredients: Oatmilk (water, oats).
Contains 2% or less of: low erucic acid rapeseed oil, dipotassium phosphate,
calcium carbonate, tricalcium phosphate, sea salt, dicalcium phosphate,
riboflavin, vitamin A, vitamin D2, vitamin B12.
Pea Milk:
APPROVED
Top Pick
for nutrition
Ripple® - Unsweetened Original Nutritious
Plant-Based Milk
Dist. by Ripple Foods
Tested nutrients: ✔
Heavy metals: Passed
Mostly bland, mild mashed-pea flavor, creamy
$0.83
$4.99/48 fl oz [1,420 ml] bottle (approx. 6 servings)
Must refrigerate. Stays fresh 7-10 days after opening.
A: 110 mcg (366.7 IU)
B12: 2.5 mcg ✔
D: 6 mcg (240 IU) ✔
Protein:
8 g ✔
Calcium: 440 mg ✔
Sodium:
110 mg
Potassium:
405 mg
Total carbs: <1 g
Total sugars: 0 g
Dietary fiber: <1 g
Cholesterol: 0 mg
Calories:
80
Total fat: 4.5 g
Sat. fat:
0.5 g
Trans
fat: 0 g
Polyunsat. fat: 1 g
Monounsat. fat: 3 g
Non GMO Project Verified seal. Kosher.
Dairy-Free. Soy Free, Nut Free, Gluten Free, 100% Vegan. Lactose Free.
Precaution: Made In A Facility That Also
Processes Allergens. Not For Use As Infant Formula.
Calories 80, Total Fat 4.5 g, Saturated Fat 0.5
g, Trans Fat 0 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 3 g, Cholesterol
0 mg, Sodium 110 mg, Total Carbohydrate <1, Total Sugars [Includes 0 g Added
Sugars] 0 g, Protein 8 g, Vitamin 6 mcg, Calcium 440 mg, Iron 0 mg, Potassium
405 mg, Vitamin A 110 mcg, Vitamin B12 2.5 mcg.
Ingredients: Water, Ripptein® (Water,
Pea Protein), Sunflower Oil, Contains 1% Or Less Of: Vitamin A Palmitate, Vitamin
D2, Vitamin B12, DHA Algal Oil, Tricalcium Phosphate, Dipotassium Phosphate,
Sunflower Lecithin, Sea Salt, Natural Flavor, Guar Gum, Gellan
Gum.
Soy Milk:
APPROVED
Top Pick
for nutrition
Silk® Organic Soy - Unsweet
Dist. by WhiteWave Foods
Tested nutrients: ✔
Heavy metals: Passed
Mild soy flavor, creamy
$0.62
$4.99/64 fl oz [1,890 ml] bottle (approx. 8 servings)
Refrigerate after opening and enjoy within 7 days.
A: 150 mcg (500 IU)
B12: 3 mcg ✔
D: 3 mcg (120 IU)
Riboflavin 0.4 mg
Folate: 50 mcg DFE
Protein:
7 g ✔
Calcium: 300 mg ✔
Sodium:
75 mg
Iron: 1
mg
Potassium:
350 mg
Phosphorus:
80 mg
Magnesium:
40 mg
Total carbs: 3 g
Total sugars: 1 g
Dietary fiber: 2 g
Cholesterol: 0 mg
Calories:
80
Total fat: 4 g
Sat. fat:
0.5 g
Polyunsat. fat: 2.5 g
Monunsat. Fat: 1 g
Kosher. Non GMO Project
Verified seal. USDA Organic. Rainforest Alliance Certified seal. Free From:
Dairy; Gluten; Carrageenan; Cholesterol; Artificial Colors & Flavors.
Precaution: Contains Soy. Produced in a facility that also
processes tree nuts. Not To Be Used As Infant Formula.
Calories 80, Total Fat 4 g, Saturated Fat 0.5 g,
Trans Fat 0 g, Polyunsaturated Fat 2.5 g, Monounsaturated Fat 1 g, Cholesterol
0 mg, Sodium 75 mg, Total Carbohydrate 3 g, Dietary Fiber 2 g, Total Sugars
[Includes 0 g Added Sugars] 1 g, Protein 7 g, Vitamin D 3 mcg, Calcium 300 mg,
Iron 1 mg, Potassium 350 mg, Vitamin A 150 mcg, Riboflavin 0.4 mg, Folate 50
mcg DFE, Vitamin B12 3 mcg, Phosphorus 80 mg, Magnesium 40 mg.
Ingredients: Organic Soymilk (Filtered Water, Organic Soybeans),
Vitamin and Mineral Blend (Calcium Carbonate, Vitamin A Palmitate, Vitamin D2,
Riboflavin [B2], Vitamin B12), Sea Salt, Gellan Gum,
Ascorbic Acid (to protect freshness), Natural Flavor.
Unless otherwise noted, information about the
products listed above is based on the samples purchased by ConsumerLab.com (CL)
for this Product Review. Manufacturers may change ingredients and label
information at any time, so be sure to check labels carefully when evaluating
the products you use or buy. If a product's ingredients
differ from what is listed above, it may not necessarily be of the same quality
as what was tested.
The information contained in this report is
based on the compilation and review of information from product labeling and
analytic testing. CL applies what it believes to be the most appropriate
testing methods and standards. The information in this report does not reflect
the opinion or recommendation of CL, its officers or employees. CL cannot
assure the accuracy of information.
Copyright ConsumerLab.com, LLC, 2021 All
rights reserved. Not to be reproduced, excerpted, or cited in any fashion
without the express written permission of ConsumerLab.com LLC
Concerns and Cautions:
People allergic
to soy, almonds, cashews, or macadamia nuts (which are actually seeds,
but some people are allergic to them) need to be cautious of these ingredients
in plant-based milks.
Most plant-based milks contain added vitamins and minerals in amounts per cup
that can be similar to those in a daily multivitamin/multimineral. To avoid
excessive intakes, particularly of calcium, limit intake to one cup
at a time and no more than two cups per day, and cut back on supplements that
provide the same nutrients. Getting more than 1,000 mg of calcium from a
supplement (which includes plant-based milks) may increase the risk of heart
attack and/or stroke as well as kidney stones. Calcium can
also interfere with many drugs. For more details, see the Concerns and Cautions section of the Calcium
Supplements Review.
People with a history
of kidney stones who are advised to follow a low-oxalate diet
(typically < 50 mg of oxalates per day) should also be aware that some
plant-based milks can contain high concentrations of oxalates. An
analysis of 12 plant-based milks sold in the U.S. found that almond milk had
the highest oxalate concentration, followed by cashew, hazelnut, and soy. For
example, per cup of milk, Silk Almond Milk Original contained
the highest amounts of oxalates (27 mg), followed by Forager Cashew
Milk (17.2 mg), Pacific Foods Hazelnut Milk (11.3 mg)
and Silk Soy Milk Original (9.6 mg). Modest to low
concentrations were found in Pacific Foods Hemp Milk (4.5
mg), Oatly Oat Milk (3.5
mg), Milkadamia Macadamia Milk (1.1
mg), and Rice Dream Enriched Rice Milk (0.71 mg), while Good
Karma Flax Milk and So Delicious Coconut Milk contained
little to no oxalate (undetectable levels). When also taking into consideration
the labeled amounts of sodium, calcium and potassium in each milk, the
researchers concluded that oat, macadamia, rice, and soy milk may be the best
choices of plant-based milk for people with kidney stones, with a similar risk
profile as regular dairy milk (Borin, J Ren Nutr 2021).
People with chronic kidney disease or
on dialysis who have trouble removing phosphorus (an essential
mineral) from their bodies should be aware that some plant-based milks may
contain considerable amounts of added phosphate — a form
of phosphorus. Excess phosphorus may cause mineral and bone
disorders. Regular milk provides about 250 mg of naturally occurring phosphorus
per cup (USDA 2018). Oatly had the highest phosphorus content of all
the milks tested (270 mg per cup) from three forms of phosphate additives. The
phosphorus in phosphate additives is generally better absorbed than that from
foods, adding to the concern (Ritz, Dtsch Arztebl
Int 2012).
If you choose a plant-based milk that does not have
added vitamin D and calcium, be sure to get these nutrients elsewhere in your
diet (or from the sun for vitamin D), to protect your bones. A study in Finland
showed that a 12-week diet high in protein from plant sources (including
unfortified plant-based milks) resulted in a higher ratio of blood markers of
bone resorption (breakdown) to bone formation compared to a diet high in animal
protein that included dairy products fortified with vitamin D. Vitamin D and
calcium intakes were found to be below recommended levels in the plant group (Itkonen, J Nutr 2021).
Be aware that plant-based milks generally cannot be
substituted for infant formula. The North American Society for Pediatric
Gastroenterology, Hepatology & Nutrition warns that "substitution of a
milk that does not provide a similar nutritional profile to cow milk can be
deleterious to a child's nutritional status, growth and development."
Adverse effects associated with misuse of certain plant-based beverages in
young children include failure to gain weight, decreased stature, protein
malnutrition, electrolyte disorders, kidney stones and severe nutrient
deficiencies including iron deficiency anemia, rickets and scurvy (Merritt, J Pediatr
Gastroenterol Nutr 2020). In one reported
case, a 5-month old infant developed seizures caused
by very low blood levels of sodium (hyponatremia) three weeks after her mother
replaced regular feeding with baby formula (which was causing reflux) with
almond milk (Houck, Cureus
2019).
Information on this site
is provided for informational purposes only. It is not an endorsement of any
product nor is it meant to substitute for the advice provided by physicians or
other healthcare professionals. The information contained herein should not be
used for diagnosing or treating a health problem or disease. Consumers should
inform their healthcare providers of the dietary supplements they take.