| Option | Pros | Cons | Best For |
|---|---|---|---|
| Almond Milk (Unsweetened) | Lowest calories (13-17/100ml). Vitamin E. Low carb. Nutty flavor for coffee. | Lowest protein (<1g). Water-intensive crop. Thin texture. Fortified nutrients required. | Lowest calorie option. Coffee. Smoothies. |
| Oat Milk | Creamiest texture (best for coffee). Naturally sweet. Beta-glucan fiber for cholesterol. Most sustainable (lowest water). | Highest carb (7g/100ml). Lower protein (1g). Added oils in barista versions. Glycemic impact (GI ~69). | Coffee/lattes. Baking. Creamy texture. |
| Soy Milk | Highest protein (3-4g/100ml). Complete amino acid profile. Isoflavones (heart health). Most nutritionally similar to cow milk. | GMO concerns (choose organic if worried). Some find taste "beany." Phytoestrogen fears (largely debunked — soy is safe and beneficial). | Protein seekers. Most nutritious milk alternative. |
Verdict
Winner depends on goal: Soy milk for protein (3-4g vs <1g). Almond for lowest calorie. Oat for taste/texture and sustainability. All three are fortified with calcium, D3, B12 — check labels.