Plant-Dairy • Nutrition Comparison
Protein and Fat Comparison
Synchronized nutrition data including Fat and BCAA content for all plant-based dairy substitutes.
Plant-dairy alternatives vary widely in protein, fat, and calories. For example, soy and pea options lead on protein, while nut milks are lighter. Therefore, the best pick depends on your goals. Use the data below to compare each option, and then plan your choices. Moreover, always check serving sizes, so the numbers stay fair.
Plant-Dairy Alternatives by Food
Calories~195
Protein~19g
Fat~11g
BCAAs~3.5g
SoyFermented complete protein; high fiber (~5g) and probiotic benefits.
Calories~76
Protein~8g
Fat~4.8g
BCAAs~1.5g
SoyHighly versatile plant-protein staple with minimal fiber (~1g).
Calories~54
Protein~7g
Fat~2g
BCAAs~1.3g
SoyFortified with Calcium/D; the standard for high-protein plant milk.
Calories~70
Protein~8g
Fat~4.5g
BCAAs~1.4g
PeaLow sugar and high density; excellent for legume-based recovery.
Calories~80
Protein~5g
Fat~3g
BCAAs~0.9g
SoyCultured dairy-free alternative; great for morning protein intake.
Calories~60
Protein~3g
Fat~5g
BCAAs~0.5g
HempRich in Omega-3 fatty acids; provides heart-healthy healthy fats.
Calories~30
Protein~1g
Fat~2.5g
BCAAs~0.1g
NutLight and low calorie; ideal for cutting phases or as a base.
Calories~60
Protein~2g
Fat~1.5g
BCAAs~0.3g
GrainIncludes ~2g fiber; best flavor profile for breakfast and coffee.
Calories~25
Protein~1g
Fat~2g
BCAAs~0.1g
NutCreamy texture for cooking; very low protein and calories.
Calories~80
Protein~4g
Fat~1.5g
BCAAs~0.7g
GrainComplete protein amino profile; gluten-free and nutrient-dense.
Plant-Dairy Alternatives Comparison Table
| Food | Calories | Protein | Fat | BCAAs | Key Benefits |
|---|---|---|---|---|---|
| Tempeh (100g) | ~195 | ~19g | ~11g | ~3.5g | Soy Fermented, complete protein with probiotics. |
| Tofu (100g) | ~76 | ~8g | ~4.8g | ~1.5g | Soy Soft, high-quality plant-based versatile protein. |
| Soy Milk (1 cup) | ~54 | ~7g | ~2g | ~1.3g | Soy Fortified with calcium; best dairy protein match. |
| Pea Milk (1 cup) | ~70 | ~8g | ~4.5g | ~1.4g | Pea High protein, low sugar, plant-powered milk. |
| Soy Yogurt (1 cup) | ~80 | ~5g | ~3g | ~0.9g | Soy Great dairy-free alternative; cultured for health. |
| Hemp Milk (1 cup) | ~60 | ~3g | ~5g | ~0.5g | Hemp Contains Omega-3 and heart-healthy fats. |
| Almond Milk (1 cup) | ~30 | ~1g | ~2.5g | ~0.1g | Nut Light, low calorie, versatile milk alternative. |
| Oat Milk (1 cup) | ~60 | ~2g | ~1.5g | ~0.3g | Grain Good for fiber; ideal for breakfast and coffee. |
| Cashew Milk (1 cup) | ~25 | ~1g | ~2g | ~0.1g | Nut Ideal creamy texture for recipes; low protein. |
| Quinoa Milk (1 cup) | ~80 | ~4g | ~1.5g | ~0.7g | Grain Complete protein profile; balanced amino acids. |
Note
Protein and BCAA values are approximate per serving. Always check local labels for fortification specifics.
