Plant milks compared: oat, soy, almond and the other options

The drinks aisle has changed fast. Alongside dairy milk there is oat, soy, almond, rice and coconut, and many people pick a carton out of habit or on price alone. The differences are large, both nutritionally and in the kitchen.

This comparison helps you choose the drink that works in your morning coffee, your porridge and your sauces. We go through the most common options, how much protein they contain and what is worth a glance on the label.

Oat drink is the most popular and the best for coffee

Oat drink is the most popular plant drink in Finland, and for good reason. It has a full body and a slightly sweet taste, it froths well and it stands up to hot coffee. It typically contains about one gram of protein per 100 millilitres, clearly less than dairy milk.

In cooking, oat drink works in porridge, pancakes, soups and pale sauces. It has more carbohydrate than other plant drinks because the oat starch is broken down during production, which is why it tastes mildly sweet without any added sugar.

Soy drink is the strongest on protein

If you want a plant drink that replaces dairy milk on protein too, soy is the clear choice. It typically has about three grams of protein per 100 millilitres, close to cow's milk. The taste is neutral or slightly beany.

Soy drink handles heat well, but it can curdle in acid, for example when poured into very hot or acidic coffee. Barista style versions are made exactly for this.

Almond drink is light, not a protein source

Almond drink is thin and nutty, and often contains only about half a gram of protein per 100 millilitres. It suits smoothies, muesli and light baking, but it does not carry a sauce the way oat or soy does.

Rice drink is thinner and sweeter still. Coconut drink is not the same thing as the canned coconut milk used for cooking: coconut milk is far higher in fat and belongs in curry sauces, not on your morning porridge.

What nutrition recommendations say

The national nutrition recommendations suggest roughly 350 to 500 grams of liquid dairy products per day, and when dairy is reduced, fortified plant based drinks are recommended in its place. Fortified means a product with at least added calcium and vitamin D, often also iodine, vitamin B12 and riboflavin.

Fortification varies between products and producers, so read the nutrition panel carefully once and then stick to a carton you know. Being plant based alone does not make a drink nutritionally equal to dairy milk.

How to use plant drinks in cooking

A plant drink works best when it is chosen to suit the dish. Coconut milk and oat drink suit creamy soups and curries, where the body should come from the coconut.

For pale sauces and gratins choose neutral oat or soy. Add the drink cold while whisking so the texture stays smooth. In acidic dishes such as tomato sauces, add it at the end and over gentle heat.

In baking, plant drinks work almost directly in place of milk. If a recipe calls for buttermilk, stir a teaspoon of lemon juice into a decilitre of plant drink and let it stand for a moment.

In short

Oat for coffee and porridge, soy when you want protein, almond for light uses and coconut milk for curries. Choose a fortified, unsweetened version and the choice also holds up nutritionally.