When we explored the plant milks aisle and refrigerator case, we found milks based on rice, oats, and a blend of rice and quinoa. Compared to 6 years ago, there were more oat milk products (12 now, 2 then) and about the same number of rice milks. A new addition was pea protein-based plant milks.

Rice milks have 70-160 calories in an 8-ounce serving. In comparison, oat milks have 90-150 calories per serving, and pea protein-based milks range between 70 and 160 calories per serving. Generally pea protein-based milk is the highest in protein with 8 or 10 grams in 8 ounces; oat milk supplies 2-4 grams of protein per serving while rice milk has a gram or less of protein in a serving.

Many of the milks we looked at have vitamin D, calcium, and vitamin B12 added although some products are not enriched and not all contain all three of these nutrients. If you’re relying on plant milks as sources of calcium, vitamin B12, or vitamin D, be sure to check the product label.

To see detailed information about everything from the number of calories to how much vitamin B12 is added, to which sweeteners are used in many brands of grain milks and pea protein-based milks available in the U.S., go to: https://www.vrg.org/nutrition/milk_alternatives/grain-and-pea-milks-2019-table.pdf

This excerpt from Vegetarian Journal discusses pea protein-based milks: https://www.vrg.org/journal/vj2018issue4/2018_issue4_nutrition_hotline.php

You may also be interested in information on soy milks: https://www.vrg.org/nutshell/Guide_to_Soymilks_2019.pdf

Thanks to VRG volunteer Bryan Schroeder, RN for collecting product information. And thank you to Reed Mangels, PhD, RD.