We Asked 3 Dietitians Their Favorite Plant-Based Milk—They All Said the Same Thing

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We Asked 3 Dietitians Their Favorite Plant-Based Milk—They All Said the Same Thing

Reviewed by Dietitian Karen Ansel, M.S., RDN

Getty Images. EatingWell design.

Plant-based milks can vary substantially in terms of nutrition.

Dietitians say fortified soy milk has as much protein and nutrition as cow’s milk.

It’s also packed with vitamins, minerals and protective isoflavones.

If you’re a vegan, have a cow’s milk allergy or milk doesn’t agree with your stomach, you may be looking for a

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to pour on your morning cereal or whisk into a matcha latte. Yet, with so many plant-based milk alternatives to choose from, the options may seem overwhelming. To cut through the noise, we reached out to three dietitians to get their expert opinion on the best plant-based milk. And they all came up with the same answer: fortified soy milk. Read on to learn why they’re such big fans of this nutritious plant milk, plus tasty ways to include more of it in your day.

Why Dietitians Love Fortified Soy Milk

Before we dive in, you might have noticed that our experts didn’t just recommend soy milk. They all specifically emphasized that it should be fortified. But what does “fortified” actually mean? Simply put, fortified foods have nutrients added during processing to enhance their nutritional profile. In the case of soy milk, nutrients, like calcium and vitamin D, are added to make it more nutritionally comparable to cow’s milk. This is important since plant-based milks naturally don’t always contain the same levels of these beneficial nutrients.

Provides Complete Protein

“Fortified soy milk is one of the best plant-based alternatives because soy is a complete protein,” says

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. “This means it provides all nine essential amino acids the body can’t make on its own.” Essential amino acids are the protein building blocks our bodies need to manufacture their own protein supply for all kinds of important jobs. Without enough of them, you may experience a long list of health issues, including muscle loss, weakened immunity and fatigue.

How does fortified soy milk stack up to other plant-based milks? While other plant milks—like oat, almond and rice milks—may provide some protein, they don’t contain the complete protein you’d get from soy milk. These milk alternatives can still be part of a healthy diet. However, depending on the rest of your diet, you may need to pair them with other protein-rich foods to get enough of the high-quality protein your body needs.

Has as Much Protein as Dairy Milk

“Soy milk is a great option because its protein content matches dairy milk, with most brands containing 7 to 9 grams of protein per 8-ounce serving,” says

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. By comparison, an 8-ounce serving of rice or almond milk only has about 1 gram of protein, and oat milk has a little less than 3 grams. “Soy milk is also a high-quality protein source,” she adds. In fact, when scientists have tested soy milks’ protein quality in labs, they’ve found that it is comparable to the quality of protein in dairy milk, she says. One study that compared the nutritional profile of 219 plant-based milk alternatives found that fortified soy-based products most closely mimic the nutrient content of dairy milk, particularly protein. No wonder it’s the only plant milk the USDA recommends for people who don’t drink cow’s milk.

It’s Loaded with Vitamins and Minerals

Fortified soy milk contains many of the same vitamins and minerals found in cow’s milk, making it a nutritionally comparable alternative. In addition to calcium and vitamin D, soy milk is often fortified with vitamin B12, says

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. That’s especially important for vegans and strict vegetarians who may struggle to get enough of this crucial nutrient, which is only found in animal foods. Fortified soy milk may also include added vitamin A, which promotes healthy skin and vision, plus riboflavin, a B vitamin that plays a key role in energy metabolism. Soy milk is also rich in potassium, a mineral we need for healthy blood pressure, so it’s also a great choice for heart health.

May Protect Against *******

There are lots of

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, especially when it comes to *******. Yet, you might be surprised to learn that research has found that soy foods like soy milk may protect against *******. For instance, one meta-analysis of 52 studies found that people who drank the most soy milk were 25% less likely to develop ******* (and overall soy food consumption reduced ******* risk by 31%).

What makes soy milk such a potent foe against *******? “Fortified soy milk is also a good source of isoflavones,” says

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. Isoflavones are natural compounds, called phytoestrogens, found in certain plants, particularly soybeans,

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.

Ways to Enjoy Fortified Soy Milk

Whether you’re new to fortified soy milk or could simply use more ways to add it to your rotation, these tips can help.

Blend It into Smoothies: Fortified soy milk is a perfect base for smoothies, offering a ******* texture and nutrient boost. Blend it with fruits, vegetables and a handful of nuts or seeds for a delicious, satisfying drink. For a double dose of soy goodness, try this *******

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. It’s made with soy milk and tofu! Or, swap in fortified soy milk for the cow’s milk in this

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.

Fold It into Baked Goods: Soy milk is an excellent substitute for cow’s and plant milks in baked goods, providing calcium, vitamins and protein. Swap it in for your go-to milk in

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, your favorite muffin recipe or our five-star

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.

Brew a Steaming Soy Latte:  Swap in fortified soy milk for the plant-based milk in a

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,

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or

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latte. 

The Bottom Line

If you’re trying to find the best plant-based milk, dietitians unanimously recommend fortified soy milk. Its complete protein and ample calcium and vitamins A and D, plus B vitamins, make it an easy winner. In fact, it’s the only plant milk that’s nutritionally comparable to cow’s milk. In addition to its impressive nutrient profile, soy milk is rich in isoflavones, which may help prevent *******, and its potassium is great for your heart. So, go ahead and pour it over cereal, froth it into a latte, blend it into a smoothie or whisk it into your favorite baked goods! In return, you’ll get all the nutrition and ******* goodness of cow’s milk!

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