Vegan Milk: Types, Nutrition, Benefits & How to Choose
Updated: Sep 9
Milk no longer means just one thing. Walk into a supermarket today and you may find oat, almond, soy, coconut, cashew, and other plant-based drinks sitting alongside dairy milk. The choice is bigger, but so is the confusion. Are all vegan milk options nutritionally similar? What makes one better for coffee while another works better in cooking? And where does cashew milk fit into the picture?
Vegan milk is a plant-based drink made by processing ingredients such as nuts, grains, seeds, or legumes with water. Almond, soy, oat, coconut, and cashew milk are some of the common options. Unlike cow's milk, plant-based milk does not naturally contain lactose or cholesterol. But the nutrition can change a lot depending on the ingredient, processing method, fortification, added sugar, and other ingredients in the product.
That last part matters.
A plant-based label alone does not tell you whether a milk is high in protein, fortified with calcium, low in sugar, or made with a short ingredient list.
What Is Vegan Milk Made Of?
Vegan milk is usually made by combining a plant ingredient with water and processing it into a drinkable form.
The base can come from:
Nuts: Almond and cashew milk
Legumes: Soy milk
Grains: Oat milk
Seeds: Hemp and other seed-based milks
Coconut: Coconut milk and coconut-based beverages
Commercial products may also contain ingredients such as calcium, vitamin D, vitamin B12, oils, sweeteners, stabilisers, gums, or other additives. This is why two products carrying the same name can have very different nutrition labels.
A 2025 analysis of 219 plant-based milk alternatives from 21 brands found wide variation in nutrient content across products. The study also found that most plant-based milk alternatives were lower in protein and saturated fat than dairy milk, while many were fortified with calcium and vitamin D.[1]
So when choosing vegan milk, the ingredient list and nutrition panel are worth checking rather than judging the drink only by its category.
Vegan Milk Options: Almond, Soy, Oat, Coconut and Cashew
There is no single "best" vegan milk for every person. Each plant base brings a different taste, texture, and nutritional profile.
Almond Milk
Almond milk has a light body and a mild nutty taste. It is often lower in calories than many other milk choices, especially when it is unsweetened.
Its protein content is usually modest, so almond milk should not automatically be treated as a high-protein drink. Fortified versions can provide calcium and vitamin D, depending on the brand.
Soy Milk
Soy milk is one of the more protein-rich vegan milk options. It has a relatively neutral taste and a thicker body than many nut-based drinks.
Among plant-based milk alternatives, fortified soy milk has been found to come closest to dairy milk nutritionally in a 2025 analysis, particularly because of its protein and micronutrient profile.[2]
Oat Milk
Oat milk has a naturally mild sweetness and creamy texture. It is made from oats and water, although commercial products can contain additional oils, stabilisers, minerals, vitamins, and sweeteners.
Its carbohydrate content can be higher than that of some nut-based options. A 2025 study looking at plant-based milk carbohydrates also found considerable variation between products and even between products within the same category.
Coconut Milk
Coconut-based milk has a distinct tropical flavour and is quite different from lighter nut or grain milks.
It is commonly used in Indian and Southeast Asian cooking, particularly where a richer texture and coconut flavour are wanted. Check the label carefully because canned coconut milk and carton-style coconut beverages can have very different compositions.
Cashew Milk
Cashew milk has a naturally mild nutty character and a smooth, creamy texture.
Compared with stronger-flavoured options such as coconut milk, it can have a softer taste that works well when you want the base ingredient to remain in the background.
Cashew milk is also interesting from a food innovation point of view. It brings the familiar cashew into a plant-based milk format while opening the door to products built around the wider potential of the cashew fruit.
That brings us to an important distinction: cashew milk and cashew fibre are not the same ingredient.
Cashew milk is a beverage made using cashews. Cashew fibre, on the other hand, can come from the cashew fruit and can be used as a functional dietary fibre ingredient in plant-based foods. Amazonika Mundi uses upcycled cashew fruit fibre in several of its plant-based products, giving the usually discarded fruit pulp another use.
Vegan Milk Powders: Another Plant-Based Option
Vegan milk powders are another option for people who want plant-based milk without buying ready-to-drink cartons or bottles. These powders are usually made from plant ingredients such as soy, oats, nuts, or other plant sources and are mixed with water before use.
They can be useful when storage, portability, or shelf life matters. But the nutrition can vary widely between products, so check the ingredient list and nutrition panel for added sugar, oils, fillers, and the amount of the main plant ingredient.
For a simpler choice, look for products with a short ingredient list and a clear source of plant-based nutrition.
Vegan Milk Nutrition: What Changes From One Type to Another?
Plant-based milk can be nutritious, but the numbers depend heavily on the type and formulation.
The following comparison uses the nutrition figures shown in the referenced plant-milk nutrition table, measured per 250 ml serving. These are examples rather than universal values for every product.
Nutrient per 250 ml | Cow Milk | Soy Milk | Almond Milk | Oat Milk |
Energy | 149 kcal | 80 kcal | 39 kcal | 120 kcal |
Protein | 7.69 g | 6.95 g | 1.55 g | 3 g |
Fat | 7.93 g | 3.91 g | 2.88 g | 5 g |
Saturated Fat | 4.55 g | 0.5 g | 0.21 g | 0.5 g |
Carbohydrate | 11.71 g | 4.23 g | 1.52 g | 16 g |
Fibre | 0 g | 1.2 g | 0 g | 2 g |
Calcium | 276 mg | 301 mg | 516 mg | 350 mg |
Potassium | 322 mg | 292 mg | 176 mg | 389 mg |
Vitamin B12 | 1.10 mcg | 2.70 mcg | 0 mcg | 1.2 mcg |
Cholesterol | 24 mg | 0 mg | 0 mg | 0 mg |
The table shows why it is difficult to say that all vegan milk is nutritionally equal. Soy milk can provide substantially more protein than almond milk, while fortified almond milk can provide considerable calcium. Oat milk can contribute fibre, but its carbohydrate content may also be higher.
There is another point worth keeping in mind: fortification matters. In a 2025 UK comparison of 191 plant-based milk alternatives, 92% of non-organic products were fortified with at least one micronutrient. Calcium was added to 87%, vitamin B12 to 79%, and vitamin B2 to 56%.
So the nutrition of vegan milk comes from two places: the plant ingredient itself and what the manufacturer adds to the finished product.
Vegan Milk vs Cow's Milk: What's Actually Different?
The biggest difference is where they come from. Cow's milk is an animal-derived dairy food, while vegan milk is made from plant sources such as nuts, grains, seeds, legumes, or coconut. Plant-based milk alternatives are naturally dairy-free, and they do not contain the lactose found in cow's milk.
Nutritionally, though, there is no single answer for every vegan milk. Cow's milk naturally provides nutrients including protein, calcium, vitamin B12, phosphorus, potassium and vitamin D, while plant-based options can have very different nutrient profiles.
So, Is Vegan Milk Better Than Cow Milk?
Vegan milk and cow milk are different foods, so replacing one with the other changes the overall nutrient intake. Plant-based options can be useful for people who avoid dairy, cannot tolerate lactose, follow a vegan diet, or simply prefer plant-based foods.
But replacing dairy does not automatically mean replacing all of its nutrients.
A 2025 dietary modelling study found that replacing cow's milk with plant-based milk-like drinks can affect intake of nutrients including protein, riboflavin, vitamin B12, and iodine, depending on the products chosen.[3]
This is why an unsweetened, fortified product with a useful protein and micronutrient profile can be a very different choice from a sweetened drink with a long ingredient list.
Cashew Milk vs Almond Milk: What's Actually Different?
Both cashew milk and almond milk are nut-based vegan milk options, but they are not quite the same.
Cashew milk tends to have a smoother, creamier texture and a mild nutty taste. Almond milk is usually lighter and has a more noticeable almond flavour. Their nutrition can also vary a lot between homemade and packaged versions, especially when sugar, oils, vitamins, or minerals are added.
If you are comparing packaged products, check the label for protein, calcium, vitamin D, added sugar, and saturated fat rather than assuming one type is automatically healthier.
Cashew Milk | Almond Milk | |
Main ingredient | Cashews | Almonds |
Texture | Usually creamier | Usually lighter |
Taste | Mild, creamy, nutty | Light, distinctly nutty |
What Should You Check on a Vegan Milk Label?
Before buying, look at:
Protein: Especially if the drink is being used as a regular milk replacement.
Added sugar: Unsweetened versions can help keep sugar intake lower.
Calcium: Fortified products can provide a useful amount.
Vitamin B12 and vitamin D: Check whether they have been added.
Ingredient list: Look for the main plant ingredient and other additions.
Serving size: Nutrition numbers can look different when comparing 100 ml with a full cup.
A 2025 study of plant-based milk alternatives also found that products varied widely in nutritional quality, showing why the label matters more than the name on the front of the pack.
Vegan Milk Products: What Is Actually Inside?
Not every vegan milk product is made in the same way.
Some products have a short ingredient list. Others are formulated with oils, gums, stabilisers, sweeteners, flavours, minerals, and vitamins. None of these automatically makes a product bad, but they change what you are drinking.
A 2025 study examining 66 plant-based milk alternatives found that products with more ingredients tended to contain more additives, while many of the products assessed had room for nutritional improvement through reformulation.
This makes the difference between a plant-based drink that simply carries the vegan label and one made around a nutrient-dense plant ingredient worth noticing.
For people looking for a cleaner, more straightforward option, the ingredient list can be as important as the calorie count.
Why Cashew Milk Deserves a Closer Look
Cashew milk sits in an interesting place among vegan milk options.
Almond milk is familiar. Soy milk is known for its protein. Oat milk is popular for its creamy texture. Coconut milk has a strong flavour.
Cashew milk brings a different combination: a mild flavour, creamy mouthfeel, and the nutritional characteristics of cashews.
It also connects to something bigger than the drink itself. Cashew fruit is often processed mainly for its nut, leaving the fruit pulp underused. New food applications are turning that overlooked material into ingredients such as cashew fibre.
That is where cashew-based food innovation becomes particularly interesting. Instead of treating every part of the crop as waste, the fruit can become part of the food system too.
Amazonika Mundi Signature Cashew Milk
Cashew milk is one of the plant-based milk options that stands out for its naturally creamy texture and mild nutty taste. Amazonika Mundi’s Signature Cashew Milk comes in Vanilla, Cocoa, and Whole variants and is made with cashews.
The brand describes it as 100% plant-based, with healthy fats, minerals, antioxidants, and B vitamins. The mild flavour also makes it an easy option for people looking for something different from more common choices such as almond, soy, or oat milk.
Amazonika Mundi also works with cashew fruit fibre in its plant-based food range. Instead of using only the nut, the brand makes use of the fruit as an ingredient for fibre-focused products too.
So, the connection is simple: cashew can be used in more than one way, from a creamy plant-based milk to a source of dietary fibre.
Vegan Milk Options: Which One Should You Choose?
The answer depends on what you want from your milk.
Vegan Milk | What Stands Out |
Soy Milk | Higher protein among common plant-based options |
Almond Milk | Light texture and usually lower calorie content |
Oat Milk | Creamy texture with a naturally mild sweetness |
Coconut Milk | Strong flavour and rich mouthfeel |
Cashew Milk | Smooth texture, mild nutty flavour, and a creamy profile |
There is no need to force every vegan milk into the same nutritional box. The better approach is to look at the ingredient, nutrition panel, fortification, and how the product fits into your diet.
Final Takeaway
Vegan milk is not one single product. It is a broad group of plant-based drinks made from nuts, grains, legumes, seeds, and other plant ingredients.
Soy, almond, oat, coconut, and cashew milk each have their own nutritional and sensory profiles. Recent research also makes one thing clear: plant-based milk products can vary significantly in protein, sugar, fibre, calcium, vitamins, and additives.
Cashew milk adds another option to that growing list. Its mild flavour and creamy texture make it distinct from many other vegan milk choices, while innovations around cashew fibre show how the wider cashew fruit can also be put to use.
For anyone comparing vegan milk products, the smartest place to start is simple: check what the milk is made from, read the nutrition panel, and look beyond the front-of-pack claims.
Frequently Asked Questions
What is vegan milk made of?
Vegan milk is made from plant ingredients such as nuts, grains, seeds, legumes, or coconut, usually processed with water. Common examples include almond, soy, oat, coconut, and cashew milk.
Is vegan milk better than cow milk?
Not automatically. Vegan milk and cow milk have different nutritional profiles. Some plant-based milks are lower in saturated fat, while cow milk generally provides more protein than many plant-based options. Fortification can also change the calcium, vitamin D, and B12 content of vegan milk.
What is the best vegan milk?
There is no single best vegan milk for everyone. Soy milk can be useful when protein matters, almond milk is often lighter, oat milk has a creamy texture, coconut milk has a stronger flavour, and cashew milk has a mild, creamy profile. The right choice depends on nutrition, taste, ingredients, and how you plan to use it.
Is cow's milk vegan?
No. Cow's milk comes from an animal, so it is not vegan. Vegan milk comes from plant sources such as nuts, grains, seeds, legumes, or coconut.
