Once we got over our shock that you could milk a nut, we got to thinking — what vegan milk is actually the healthiest? Aside from our beloved almond milk, there’s also coconut, oat and soya to consider, all of which come with their own pros and cons.

Which vegan milk is healthiest?

We asked Consultant Dietitian Ro Huntriss (@dietitianro) what dairy-free milk alternative offered the most nutritional bang for its buck. This is what she had to say…

“Cow’s milk, as we know, is a great source of calcium but it also contains other important nutrients too, including, protein, fat and B vitamins. Therefore it’s important to look out for drinks that have been properly fortified, especially if you’re following a fully vegan diet.”

Oat

“Oat milk is a great source of fibre and calorie-wise it’s similar to semi-skimmed. However it’s not quite as strong on the protein front as soya milk is. So bear in mind if you’re hitting the gym hard”.

Three of the best oat milks

Soya

“With a protein content comparable to dairy milk, soya is a great choice as part of a healthy diet,” Ro explains, but: “soy intake remains controversial when it comes to fertility, however some recent research suggests that a moderate intake does not affect female fertility. In fact, soy intake has shown to improve outcomes in women undergoing IVF”.

Three of the best soya milks

Coconut

Ro explains: “similarly to other plant-based milk, coconut milk contains little protein. However, most well-known brands fortify theirs with vitamin D, B2, B12 and calcium. Calories can vary considerably from brand to brand, so it’s something to watch out for if you’re watching what you eat.”

Three of the best coconut milks

Almond

Ro says: “almond milk is another low calorie choice but again, contains very little protein. With that in mind it might be best to save this for a splash in your tea, rather than a core component in smoothies. On a positive note, almonds contain a source of vitamin E; which helps in the maintenance of healthy skin, eyes and the immune system.”

Three of the best almond milks

How we test

In our quest to find the ultimate vegan milk for every occasion (by that we mean tea, coffee, baking and brekkie), we gave our testing panel 23 dairy-free milk alternatives to try. We got their full feedback on almond, oat, soya and coconut milk, so you know which ones to add to your basket RN.

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Stacey Smith
Senior Food & Drink Editor

Stacey looks after all food and drink reviews — from coffee pods and veg boxes, to natural wine and tequila.   Stacey is also founder of Crummbs, where she’s written nearly 2,000 restaurant and hotel reviews since 2013. Prior to this, Stacey wrote hundreds of in-depth buying guides for the Independent, i newspaper and BBC Good Food, as well as reviewing restaurants and interviewing celebrities in her column at Balance Magazine.    Stacey has also appeared in BAFTA-nominated BBC documentary Blood, Sweat & Takeaways, where she investigated South East Asia's food production industry, appearing on both Newsnight and BBC World Service to share her findings. Regularly checking out the latest restaurants, bars and product launches, Stacey also loves experimenting with recipes at home, and is a WSET-certified wine and spirits expert, with over 10 years of experience in the business.    You can follow Stacey on Instagram @crummbs_uk