Plant-based drinks are not one product but several, and they behave quite differently. Soya is the closest to cows’ milk for protein. Oat is creamy, naturally a little sweet and the favourite for coffee. Almond and coconut are light and low in calories but contain little protein. Rice drinks are thin and sweet, and the NHS advises against them for children under 5.
The label tells you most of what you need to know. Look for three words: unsweetened, fortified and barista. Unsweetened drinks have no added sugar. Fortified drinks have calcium and often vitamins such as B12, D and riboflavin added, which matters if they replace dairy in your diet. Barista versions are made to foam and to stay smooth in hot coffee.
In the UK these products are sold as “drinks” rather than “milk”, because the word milk is reserved for dairy. That is why you see names like oat drink or soya drink in the dairy-free milk range.
The main types compared
| Drink | Taste and texture | Protein | Works well for |
|---|---|---|---|
| Soya | Neutral, fairly creamy | Similar to cows’ milk | Cereal, tea, cooking, baking |
| Oat | Creamy, slightly sweet | Low | Coffee, porridge, smoothies |
| Almond | Light, nutty | Very low | Cereal, smoothies |
| Coconut | Light, coconut flavour | Very low | Smoothies, curries, desserts |
| Rice | Thin, naturally sweet | Very low | Adults who avoid soya, nuts and oats |
| Blends (almond and oat, for example) | Varies | Low | Everyday use when you want a middle ground |
If protein matters to you, soya is the one to choose. If you mostly want something for coffee and cereal, oat is the easiest to like. Check allergen information on almond, cashew and hazelnut drinks if anyone in the house has a nut allergy, and on oat drinks if you need to avoid gluten, since not all oat drinks are made from certified gluten-free oats.
Fortified, unsweetened and organic
Fortified. Cows’ milk is a major source of calcium and iodine in many British diets. If a plant drink is replacing dairy, choose one with added calcium, and ideally vitamins B12 and D. Iodine is added to some brands but not all, so check the ingredients list.
Unsweetened. “Original” versions often contain a little added sugar or sweet syrup; “no sugars” or “unsweetened” versions do not. Oat drinks taste sweet even when unsweetened, because the oats are broken down into natural sugars during processing.
Organic. Organic plant drinks are usually not fortified, because organic rules restrict adding vitamins and minerals. If you want organic and fortified, you may need to get calcium elsewhere in your diet. Compare the nutrition panels of organic and standard versions side by side before you choose.
Barista versions for coffee
Ordinary plant drinks can split or curdle in hot, acidic coffee and do not always foam well. Barista editions usually contain a little more fat and an acidity regulator, which help them steam into a microfoam and stay smooth in the cup. They cost a little more and often contain a little more oil, so they are worth it mainly if you make lattes or cappuccinos at home.
Tips for better results:
- Pour the plant drink first and add the coffee on top, or let the coffee cool slightly before adding the drink.
- Do not boil it. Heat gently to around drinking temperature.
- Shake the carton well, because ingredients settle.
The Alpro, Oatly and Rude Health ranges all include barista versions.
Chilled or long life
Many plant drinks come in two versions: chilled, sold from the fridge, and long life, which can sit in the cupboard until opened. The recipes are often the same or very close. Long life cartons are handy for stocking up. Once opened, both kinds go in the fridge and should be used within the number of days printed on the pack, which is often about five.
Plant drinks for children
NHS advice is that unsweetened, calcium-fortified plant drinks such as soya, oat and almond can be given to children from 1 year as part of a healthy, balanced diet. Rice drinks should not be given to children under 5, because of the levels of arsenic in rice. None of these drinks are suitable as a main drink for babies under 1, who need breast milk or infant formula.
If your child is avoiding dairy because of a cows’ milk allergy, talk to your GP, health visitor or a dietitian about which drink to use, so the diet still provides enough energy, protein, calcium and iodine.
Lactose-free milk as an alternative
If you avoid dairy only because of lactose, a plant drink is not your only option. Lactose-free cows’ milk tastes like ordinary milk and contains the same nutrients. The guide to lactose-free dairy explains the difference, and the lactose-free section has milk, cheese and yoghurt.
Quick checklist
- Soya for protein, oat for coffee and porridge, almond or coconut for a light taste.
- Choose fortified if the drink replaces dairy in your diet.
- Look for “unsweetened” or “no sugars” to avoid added sugar.
- Organic drinks are usually not fortified.
- Barista versions for steamed milk and lattes.
- No rice drinks for children under 5; no plant drinks as a main drink under 1.
- Check allergen information for nuts, soya and gluten.
Common questions
Which plant-based milk is closest to cows’ milk?
For protein and general use, soya is the closest, and fortified soya drinks usually have calcium at a similar level to cows’ milk. For taste in tea and coffee, many people find oat drinks the most familiar.
Why does my plant milk curdle in coffee?
The acid and heat of the coffee make the proteins in some plant drinks clump. Barista versions contain acidity regulators that reduce this. Letting the coffee cool slightly, or pouring the drink in first, also helps.
Do plant-based drinks contain calcium?
Only if it has been added. Most standard brands are fortified with calcium, but many organic drinks are not. Look for calcium in the ingredients list and on the nutrition panel.
