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.
RelatedNot All Milks Are Created Equal: A Chart to Help You Choose

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.
RelatedWhat’s the Difference Between Vegan and Plant-Based, Anyway? Here’s an Explanation

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

http://feedproxy.google.com/~r/fitsugar/~3/bZSn9lJEyh8/Which-Plant-Based-Milk-Has-Most-Protein-44545631