Which milk substitute has the most nutritional value: soya, rice or almond drinks?

Food and nutrition

Published on 1 October 2014
by Isabelle Huot

Whether you are lactose intolerant, vegan, or looking for alternatives to cow’s milk, know that there are important differences between the various types of milk.

Comparative table for each portion of 250 ml (1 cup):

 

  

Rice Ryza

Almond Silk

Soya Natura

Natural

Vanilla

No added sugar

Dark chocolate

No added sugar

Chocolate

Calories

110

110

35

120

80

160

Lipids (g)

1

1

2.5

3

3,5

6

Saturated fats (g)

0,3

0,3

0

0,4

0,5

1

Carbohydrates (g)

24

24

1

23

4

20

Sugars (g)

12

12

0

22

2

19

Proteins (g)

2

2

1

1

8

7

 

The rice drink has a much lower amount of proteins and carbohydrates. This is a good choice for those who are allergic to milk and soya protein.

As for the almond drink, it is appreciated for its good taste. Just like the rice drink, its protein content is low. The chocolate drink is much sweeter.

The award, however, goes to the soya drink, which is the closest to cow’s milk. Its protein content is 8 g per 250 ml, compared to 1-2 g per portion of rice milk or almond milk. The soya drink would satisfy us and give us more energy for a longer period of time, and it provides the added bonus of containing valuable phytoestrogens.

Whatever the choice may be, the drink will be fortified with calcium and vitamin D.

Isabelle Huot
Doctor in nutrition, spokesperson for the Kilo Cardio weight loss program