What is the difference in the nutritional composition of cow’s milk and plant-based alternatives to milk?
| Product type/source per cup (250 ml) | Energy (kJ) | Protein (g) | Total carbohydrates (g) | Of which added sugar (g) | Fat (g) | Calcium (mg) | Sodium (mg) |
| Cow’s milk full-cream | 645 | 8,3 | 11,8 | 0,0 | 8,3 | 298 | 123 |
| Cow’s milk fat free | 365 | 8,3 | 12,0 | 0,0 | 0,3 | 308 | 130 |
| Soy milk (sweetened) | 496 | 7,8 | 8,3 | 6,0 | 5,4 | 139 | 168 |
| Soy milk (unsweetened) | 394 | 7,7 | 5,5 | 1,6 | 5,0 | 230 | 97 |
| Oats milk (sweetened) | 591 | 2,8 | 19,4 | 9,8 | 6,0 | 238 | 94 |
| Oats milk (unsweetened) | 385 | 2,0 | 12,5 | 2,3 | 3,8 | 265 | 133 |
| Almond milk (sweetened) | 298 | 1,3 | 9,2 | 9,3 | 3,1 | 321 | 135 |
| Almond milk (unsweetened) | 258 | 1,4 | 4,6 | 1,4 | 4,7 | 286 | 91 |
| Coconut milk (sweetened) | 934 | 1,7 | 11,8 | 8,2 | 19,2 | 316 | 71 |
| Coconut milk (unsweetened) | 1134 | 2,3 | 7,4 | 3,8 | 25,8 | 323 | 64 |
| Rice milk (unsweetened) | 570 | 0,4 | 28,0 | 13,6 | 3,0 | 280 | 71 |
*Source of the composition of plant-based beverages: Milk SA report on plant-based imitation dairy beverages sold in the South African retail market. September 2020.
Note: Most sampled plant-based beverages contain stabilisers and are fortified. It is advisable to read the labels of each brand to determine the specific fortification that is applicable. At present there is no regulation stipulating the nutritional requirement for plant-based imitation dairy beverages.
