Plant Milk Comparison Chart

The comparison chart

Infographicmilk-comparison.png — Plant milk protein per 100ml compared: soy carries 3–6× the protein of any other optionplant

Which to choose

For chai

Winner: Soy. Holds the boiling temperature without splitting. Closest to dairy mouthfeel.

For coffee

Winner: Oat (barista edition). Creamiest, doesn't split in espresso. Oatly Barista is the gold standard. Alt Co Barista is the Indian equivalent.

For cereal / oats

Winner: Oat or almond. Light, sweet, doesn't compete with the food.

For smoothies

Anything works. Almond if you want low-calorie. Soy if you want protein.

For Indian sweets (kheer, basundi, payasam)

Winner: Cashew or coconut. Rich, creamy, takes long simmering. Cashew (blend ½ cup soaked cashews + 1 cup water) is closest to evaporated milk.

For baking

Winner: Soy or oat. Both behave like dairy milk in cakes, breads, muffins.

For kids

Note: plant milks should not replace breastmilk or formula before age 1. After 2, soy or pea milk is the best protein-matched option. Avoid almond or rice as primary milk for kids — too low in protein and calories.

What to look for on a label

• Unsweetened. Most flavoured/sweetened versions have 8–12g of added sugar per 100ml.
• Fortified. Look for added calcium (120 mg/100ml), vitamin B12, vitamin D.
• Low in additives. Some plant milks have gellan gum, locust bean gum, sunflower lecithin — these are safe but minimal is better.

Indian prices (approximate)

Soy is the budget pick. Oat is the bougie pick. Both are great.