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Which Plant-Based Milk Has the Most Protein

Soy Milk May Be the Best Milk Alternative on the Supermarket Shelf — Here's Why

Dairy products like yogurt, milk, and whey powder provide protein-packed diet benefits that are hard to replace. Although there are plant-based alternatives to most dairy products, they don't usually measure up when it comes to protein content.

In the case of milk, despite plant alternatives boasting fewer calories and less saturated fat, they also have less protein and vital nutrients like vitamin B-12.

According to a new study though, all hope isn't lost. Of the most popular plant-based milk alternatives on the supermarket shelves, it turns out that soy milk is most comparable to cow's milk when it comes to nutritional value. Not only does soy milk have almost half the calories and fat content as full fat cow's milk, it also boasts a near identical amount of protein and calcium.
While soy milk may not contain vitamin B-12, it does have phytoestrogens that contribute to heart health.

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120 ml Calories Total Fat (g) Chol. (mg) Carbs (g) Fibre (g) Sugars (g) Protein (g) Calcium (mg)
Skim Milk 90 0 5 13 0 12 8 300
1% Milk 110 2.5 10 13 0 12 8 300
2% Milk 120 3.5 15 12 0 12 8 300
Whole Milk 150 8 35 12 0 11 8 300
Unsweetened Soy Milk 80 4 0 4 2 1 7 300
Plain Almond Milk, Unsweetened 30 2.5 0 0 0 0 1 450
Plain Cashew Milk, Unsweetened 25 2 0 1 0 0 0 450
Plain Coconut Milk, Unsweetened 45 4.5 0 0 0 0 0 450
Plain Hemp Milk, Unsweetened 70 5 0 1 2 0 3 300
Plain Rice Milk, Unsweetened 90 2.5 0 15 0 0 0 300
Plain Oat Milk 130 2.5 0 24 2 19 4 350
Image Source: StockSnap / Matthew Henry
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