Health & Wellbeing

Product Review: Plant Based Milks

Plant based milks

Lots of people are choosing to consume plant-based milk as part of a healthy and balanced diet. Plant-based milks can be appropriate for:

  • Lactose intolerance
  • Cow’s milk allergy or intolerance
  • Vegan diets
  • Crohn’s, Colitis or Irritable Bowel Syndrome
  • Ethical concerns

Plant-based milk characteristics:

  • Almond milk is typically low in calories and saturated fat. It can be suitable for people with lactose or soy intolerance. Due to the popularity of almond milk, there is a broad range of vitamin-fortified products available. Almond milk is typically very low in protein (unless fortified).
  • Soy milk is naturally higher in protein than other plant-based milks, and there is a wide range of calcium and/or vitamin fortified soy milks available in supermarkets.
  • Oat milk, similarly to almond milk, is low in calories and saturated fats. It is moderately high in protein, and contains beta glucan which is a form of dietary fibre that improves cholesterol levels and heart-health.
  • Other plant-based milks:
    • Rice milk is the most hypoallergenic of all plant-based milks and is low in fat. However, it is low in protein and fortified rice milk is not readily available in major supermarkets. Rice milk is also higher in natural sugars than other plant-based milks.
    • Coconut milk is low in calories and carbohydrates. However, it is high in saturated fats, low in calcium and low in protein.

Choosing a plant-based milk can be overwhelming. There is a wide variety of products available, including products which are high in sugar, fat, or calorie content. We have put together a list of plant-based milk products with moderate to high protein levels, and low calorie content. These products are available at your local supermarket, and can be a great addition to your diet, or as a cow’s milk replacement.

If you are planning to remove dairy from your diet, ensure you are still meeting adequate daily calcium requirements.

Nutritional profile of plant-based milks per 250mL serve:

ProductCaloriesProteinFatAdditional Information
Vitasoy Almond Protein+ Unsweetened Almond Milk 90 calories10g5.3g– Available at Woolworths
– Enriched with pea protein
– Unsweetened
– A serve contains 38% of calcium Recommended Dietary Intake
Inside Out Unsweetened Almond Milk 90 calories3.8g7.8g– Available at Woolworths
– Highest percentage of almond content compared to other almond milk products
– Refrigerated, not long-life milk
– Unsweetened
Vitasoy Soy Protein+ Milk 125 calories10g7.5g– Available at Woolworths – Unsweetened
– A serve contains 50% of daily calcium requirements
– Fortified with Vitamin D, Vitamin A, Vitamin B12 and Vitamin B2
Vitasoy Calci-Plus Soy Milk 160 calories8g7.5g– Available at Coles and Woolworths
– Contains 50% of recommended Vitamin D daily intake – Contains 50% of recommended Vitamin B12 daily intake
– Contains 50% of recommended calcium daily intake – Sweetened
PureHarvest Unsweetened Oat Milk 140 calories4.5g4.6g– Available at Coles and Woolworths
– This product has the highest protein content per serve compared to other oat milks available on the market
Coles Organic Unsweetened Oat Milk 138 calories3.8g4g– Available at Coles
– Unsweetened