Written by Julie Andrews, MS, RDN, CD, FAND
Reviewed by Tiffany Bruno, MS, RDN
Like most beverage categories, there seem to be endless options on the supermarket shelves and in the dairy case for plant-based milk. From almond to soy to coconut, it can be overwhelming trying to choose the best option for your child and family. Each plant-based milk option varies in ingredients, nutritional value, price, availability and taste, meaning multiple factors go into making an informed choice. It’s important to note that there is no right or wrong choice, and what may work well for one family may not work well for another family.
Our dietitians have outlined the details of the most popular and readily available plant-based milk options. Our goal is to educate on how to read the nutrition facts panel and ingredients list to help you make the most informed and confident choice.
Nutrient Needs During Childhood
From birth to age 1, babies need only breast milk and/or infant formula. At around 6 months of age, babies can be introduced to solid foods, if okay-ed by their pediatrician, but still need to be fed breast milk and/or infant formula until they turn 1. At this time, they can wean off breast milk and/or infant formula (depending on the family’s preference and pediatrician’s recommendation; some babies continue to breastfeed into childhood). At this age, their nutrition primarily comes from solid foods, and the easiest way to meet their nutrient needs is through eating a variety of foods.
Between ages 1 and 2, fat consumption is of particular importance, as it’s essential for their developing brain. At this age, iron, vitamin D and calcium are also important nutrients, as are B vitamins, vitamin A and choline, as they support essential functions for growth and development.
Toddler-age and preschool-age children generally need more calories, carbohydrates and protein as they become more active. Children’s eating habits often change at this time as they become busier and more involved in playtime; some may eat less than usual. Some children become pickier eaters at this age, too. By contrast, school-age kids may start to consume more food if they’re involved in sports or more active in general. Depending on your child’s eating habits, you may need to adjust the foods they are offered to accommodate their nutrient needs.
Why Include a Plant-Based Milk in Your Child’s Diet?
When following a plant-based diet, many families choose to include a plant-based milk in their child’s diet, whether to drink as a beverage, as the base of smoothies or oatmeal, or to cook and bake with in place of cow’s milk. After all, “milk” is a staple ingredient in many people’s kitchens and has endless culinary applications.
In general, plant-based milks are a source of nutrients; some are good sources of protein, fat and/or carbohydrates, and some are fortified with vitamins and minerals, while some are not. Be sure to check the nutrition facts panel and ingredient list of plant-based milks to see if they naturally contain or are fortified with vitamin D, calcium and iron; it’s a bonus if they’re fortified with vitamin B12, DHA omega-3, choline and/or prebiotics. The breakdown of macro- and micronutrients should be considered when choosing a plant-based milk.
How to Choose a Plant-Based Milk for Your Child/Family
The refrigerated and shelf-stable plant-based milk cases are loaded with options. Numerous brands make soy, almond, coconut, oat, pea, rice, cashew and hemp milks in various varieties; everything from unsweetened, unflavored to sweetened and flavored with vanilla or chocolate.
Because of the large variety, it can easily become confusing on which plant-based milk option is right for your child and family. Additionally, each plant-based milk has a unique nutrition profile and ingredient list, which should be carefully considered and is dependent on each child’s/family’s needs and preferences.
- 1st consideration = food allergies: Does your child or anyone in your family have a food allergy or intolerance? If yes, you will want to eliminate that option. For example, if your child is allergic to almonds, you would not want to choose almond milk.
- 2nd consideration = nutrients: All children need adequate calories, protein, fat, carbohydrates, iron, vitamin D and calcium. The best way to be sure your child is getting enough of these nutrients in their diet is to eat a variety of foods, including nutrient-dense foods, like fruits and vegetables, whole grains, beans and legumes, nuts and seeds, soy products and healthy fats such as olive oil. Some plant-based milks offer a host of nutrients. Be sure to read the nutrient facts panel on each plant-based milk to compare nutrient amounts.
- (Below is a table that outlines the number of calories, protein, fat, carbohydrates, iron, vitamin D and calcium in popular brands of plant-based milks to get you started.)
- 3rd consideration = preference: If your child or family enjoys a specific plant-based milk, keep buying it! Choosing a plant-based milk that your family will not drink/consume and does not enjoy may add stress to mealtimes. Choose your favorite or the one that’s best tolerated by your child.
- 4th consideration = cost: Some plant-based milk products are more expensive than others. Store brand options are generally available at a cheaper cost than name brands. Compare and contrast the nutrition facts panel, as some varieties are fortified, while others are not.
The following table shows various unsweetened, unflavored plant-based milks and their calorie, protein, fat, carbs, iron, vitamin D and calcium amounts per 1 cup serving (note: if a plant-based milk is sweetened and/or flavored, it will likely change the nutrient breakdown).
| Plant-Based Milk (per 1 cup, 240 mL) | Calories | Protein (g) | Total Fat (g) | Carbs (g) | Iron (DV) | Vitamin D (DV) | Calcium (DV) |
| Soy (Silk) | 80 | 7g | 4.5g
(0.5g sat fat) |
4g | 6% | 15% | 20% |
| Almond
(Blue Diamond) |
30 | 1g | 2.5g
(0g sat fat) |
1g | 4% | 25% | 35% |
| Coconut
(Silk) |
40 | 0g | 4g
(4g sat fat) |
2g | 2% | 10% | 35% |
| Oat
(Planet Oat) |
90 | 2g | 1.5g
(0g sat fat) |
20g | 2% | 20% | 25% |
| Pea
(Ripple) |
70 | 8g | 4g
(0g sat fat) |
6g | 10% | 25% | 30% |
| Rice
(Dream) |
60 | 0g | 2.5g
(0g sat fat) |
10g | 0% | 25% | 10% |
| Cashew
(Silk) |
25 | 1g | 2g
(0g sat fat) |
1g | 2% | 10% | 35% |
| Hemp
(Pacific Foods) |
60 | 3g | 4.5g
(0g sat fat) |
1g | 8% | 10% | 20% |
| Ripple Kids (Pea-based) | 130 | 8g | 8g (1g sat fat) | 8g | 10% (ages 4+)
30% (ages 1-3) |
25%
(ages 4+) 35% (ages 1-3) |
35% (ages 4+)
60% (ages 1-3) |
| Silk Kids (Pea- and oat-based) | 120 | 8g | 6g (0.5g sat fat) | 8g | 10% | 20% | 25% |
| Kiki Milk (blend) | 145 | 5g | 7g (2g sat fat) | 17g | 10% | 0% | 20% |
| Kiddiwinks | 100 | 8g | 2.5g (0g sat fat) | 15g | 10% | 25% | 20% |
*Nutrient levels are based on original, plain, unsweetened plant-based milk varieties using the nutrition facts panel of common/popular brands and USDA Nutrient Database
As you can see, some plant-based milks are rich in protein and fat, while others have more iron, vitamin D, or calcium. Some provide all these nutrients.
A Note About Kid-Marketed Plant-Based Milks:
Two popular plant-based milk brands, Silk and Ripple, make a line of kid-specific plant-based milk. There are also two additional brands – Kiki Milk and Kiddiwinks – that are marketed towards children. What makes them different from traditional varieties?
Silk Kids is made from pea and oat milk (pea protein and oat concentrate) and has added DHA omega-3, choline and prebiotics. DHA and choline help support brain development in children and prebiotics facilitate the absorption of probiotics for gut health. Silk Kids also has added vitamin D and calcium, like Silk Original. Silk Kids comes in original flavor and has a small amount of sugar in the form of cane sugar added for flavor (5g added sugar per 1 cup (240 mL)).
Ripple Kids is made from pea protein and has added DHA omega-3, choline and prebiotics, just like Silk Kids. It is also fortified with vitamin D and calcium like Silk Kids and Ripple Original. Ripple Kids has a small amount of corn fiber added to it, which contains a small amount of sugar (which is why the label claims 5g added sugar per 1 cup (240 mL)).
Kiki Milk is made from a blend of rice, pumpkin seeds, hemp seeds and coconut; it also has seaweed, bananas and sea salt added. This may be a good option if your child has an allergy or intolerance, however, Kiki Milk has no vitamin D or other vitamins and minerals added, so in comparison to the other options, including the kid-marketed options, it is not the most nutritious option.
Kiddiwinks is made from a blend of oat milk, chickpea protein and pea protein. It has added inulin, which provides 6 grams of fiber per 1 cup (240 mL). It also has a small amount of sugar added for flavor (5g per 1 cup (240 mL)). Kiddiwinks does not come in an original variety, only vanilla and chocolate.
In comparison to the original varieties of oat and pea milk, Silk Kids and Ripple Kids contain the added DHA omega-3 and choline for brain development and prebiotics to help absorb probiotics, all of which are beneficial for kids (and adults). Kiki Milk and Kiddiwinks do not have added DHA omega-3 or choline. All kid-marketed options tend to come with a higher price tag than their original counterparts because of the added nutritional benefits. Take budget into consideration when deciding whether to choose kid-specific plant-based milk varieties. Also note that Kiki Milk and Kiddiwinks are not as widely available as Ripple Kids and Silk Kids and may need to be ordered online.
When comparing the nutritional components, availability and price of the 4 kid-marketed plant-based milk options, our dietitians would recommend Ripple Kids, Silk Kids or Kiddiwinks (if allergies or intolerances are not a factor), or one of the regular options discussed in the next section.
There may be other brands that have or will develop kid-marketed plant-based milks, so be sure to check the nutrition facts panel and ingredients list to compare.
Which Traditional Plant-Based Milk(s) Would Our Dietitians Choose, and Why?
In the general sense, meaning if there are no food allergies or intolerances to consider and price is not a factor, unsweetened plain pea milk and soy milk are the top choices from a nutrient perspective. They are both higher in protein than the other plant-based milk options and are generally a source of iron, vitamin D and calcium (this is especially the case if they’re fortified).
The least favorable plant-based milk options from a nutrient perspective are almond, coconut, rice and cashew, as they are lower in protein than pea milk and soy milk. (However, it’s a positive thing that these milk options are available, as there are many people who have limited food choices because of a food allergy or intolerance, medical condition, budget constraint, etc.)
The “middle of the road” choices for plant-based milk are oat and hemp. Both of these milks contain unsaturated fats (the “healthy” kind of fat), while oat milk offers more carbohydrates than all of the other plant-based milks, which can be a good option for active children. Coconut milk contains fat, but it is primarily saturated fat, which is why oat and hemp milk are favorable in comparison.
*Remember, some brands and varieties fortify their milk, meaning they add vitamins and minerals. Be sure to choose the fortified option when available. You will see fortified vitamins and minerals listed in the ingredients list, and you will also see a higher %DV on the nutrition facts panel if the milk is fortified.
Another thing to consider is whether the variety of plant-based milk has added sugar or other ingredients that your child may not tolerate. Many brands offer an original, unsweetened, unflavored variety, which is typically the most nutritious choice. Most brands offer a sweetened variety as well as flavored varieties, such as vanilla or chocolate. While it’s not necessarily a “bad” choice to choose one that has some added sugar or flavoring, just be sure your child isn’t consuming too much added sugar in their diet overall. It’s always important to view your child’s diet as whole rather than focusing on a single food or ingredient they consume. Some plant-based milk varieties contain other ingredients, such carrageenan or guar gum, which are generally recognized as safe (GRAS) by the FDA, but some people do not tolerate them well (i.e. may give them a stomachache or other GI side effects). Some people tolerate these ingredients just fine.
If you’re concerned your child isn’t eating enough or isn’t eating a wide variety of foods, you may be counting on them drinking a plant-based milk to help them get enough essential nutrients in their diet (and that’s perfectly okay!). If they’re drinking plant-based milk as a beverage, some kids may refuse an unsweetened, unflavored variety, and it may be the best option to offer them a sweetened, vanilla- or chocolate-flavored plant-based milk. (Fun fact: some brands have a variety of plant-based milk that are unsweetened AND flavored – yay!) Your child is still benefiting from consuming the protein, fat, carbohydrates, iron, vitamin D and calcium that beverage provides – that’s a positive thing!
However, you don’t always have to choose one or the other. If you’re using plant-based milk to bake or cook, the unsweetened, unflavored variety may be well-accepted by your child (and is likely the best option from a culinary perspective – you’re likely not going to make a creamy soup with chocolate milk!). If this is the case, and budget permits, you could purchase both the unsweetened, unflavored variety AND the sweetened or unsweetened, vanilla-flavored variety and use both for different applications.
The important thing to remember is there is no right or wrong answer for every child and family. Nutrition is nuanced and each individual has different nutrition needs and preferences. What works well for one person may not work well for another. Always check with your pediatrician or family doctor and registered dietitian nutritionist (RDN) for personalized recommendations.
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