December 9, 2019
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The Best Vegan Milks, According To A Dietitian

Groetch: The rice milk
and the coconut milk and the almond milk are
very low in protein. So if you’re looking
to get a protein source like a vegetarian or
plant-based protein source, these are not very good. Narrator: That’s registered
dietician Marion Groetch. Today she’s gonna help us sort through all of these different non-dairy milks and tell us which ones might
just be better for you. Narrator: In the last several years, the market for non-dairy
milks has exploded, and that’s great for
the some 65% of adults who are lactose intolerant, but with more than a dozen varieties now crowding the dairy aisle, it’s hard to know which one to choose. Ultimately, Groetch says, it comes down to what you’re looking for. Groetch: So if you’re looking
to get closest to cow’s milk, I would probably go with a soy milk just because it has more protein. It has about seven
grams of protein per cup as opposed to eight grams in cow’s milk, and then oat milk is somewhere in between. About four grams of protein
per cup of oat milk. Soy is high in protein
because it comes from a bean, whereas oat comes from a grain, and it tends to have less protein in it. The protein in the soy
milk is also more complete. If you’re looking to reduce your calories, almond milk might be a good choice. So the rice milk here
is higher in calories or the highest in calories, and then we have oat, soy, coconut, and almond milk is usually
the lowest in calories. Narrator: But if you’re trying
to watch your fat intake, you might actually want
to avoid coconut milk. Groetch: So soy has about
four grams of fat per cup, and again, these are healthier fats than the fats that you
might find in a 2% milk, but it’s equivalent in the amount of fat. Oat milk, about three grams. It depends on the brand. Coconut milk is a little bit higher. It’s about six grams of fat. I don’t really see the
benefit to coconut milk. It’s higher in saturated fats, although now we know that
the saturated fat in coconut is probably not as detrimental
to cardiovascular health as we once thought, but I think the jury is still out, and I wouldn’t be taking
a lot of saturated fats from coconut products right now. Narrator: But when you’re
choosing which milk to buy, there’s more to consider than just protein, calories, and fat. Groetch: Most of them are fortified with vitamin D, vitamin A, vitamin B12, but you have to purchase a fortified milk. So some are fortifying up to 45% of the daily value for calcium, whereas others are only
fortifying up to 10%. So this rice milk is fortified
with 30% of the daily value. So the daily value for
calcium is 1,000 milligrams, and that covers most people. So 30% per cup would mean 300
milligrams of calcium per cup, and that’s equivalent to cow’s milk. Coconut milk, actually,
is only fortified at 10%. So you’d only get 100
milligrams of calcium per cup. So it would be difficult
to meet your calcium needs if you’re relying on a
product like this for calcium. They’re mostly not fortified with other nutrients like potassium. Soy milk, actually, is a
good source of potassium, but some of the others are not. So it really just depends on the milk and how it’s fortified. It depends on the brand. Narrator: And that’s just it. Nutrients don’t just vary by type of milk, like almond or soy, but by brand, like Blue Diamond or Silk, and so do calories and fat. So the best way to choose
the right milk is simple. Check out the label.

Randall Smitham



  1. EK Lim Posted on April 3, 2019 at 1:28 am

    US the largest soy producer and soy milk is the best non-diary milk. I now see.

  2. Alice Grondin Posted on April 3, 2019 at 2:07 am

    End speciesism. Fight for animal liberation!

  3. Andrew Pagakis Posted on April 3, 2019 at 2:13 am

    Damn still lots of terrible information if your milk need synthetic vitamins it's probably not all that great just like if your bread need synthetic vitamins is probably not all that great eat actual real food not bulshit Foods

  4. Alisia Lopez Posted on April 3, 2019 at 2:50 am

    I’ll take anything besides dairy milk. Fuel cancer, filled with pus, 89% of cattle have bovine leukemia. No thanks.

  5. Ricardo Pliego Posted on April 3, 2019 at 3:09 am


  6. Coco Violet Posted on April 3, 2019 at 9:23 am

    Why is pea milk not in here? It's the best plant milk since it has 8g of protein per serving.
    Edit: I have lived in both US and Canada, and I can find Ripple pea milk at my local grocery store in both countries. And I find that the taste is pretty neutral, creamier than most plant milks!

  7. Jose Daniel Posted on April 3, 2019 at 9:12 pm

    Yes, more videos featuring health professionals.

  8. SnazzyAdam Posted on April 3, 2019 at 10:19 pm

    Conclusion of video is to do what you already do, read the label.
    You got this click out of me dammit! Here! Take the ad revenue! Go! Fetch!
    throws .3 cents agressively

  9. Janet Rojas Posted on April 3, 2019 at 10:56 pm

    So she didn’t talk about sugar / carbs

  10. szz1070 Posted on April 3, 2019 at 11:32 pm

    Who's more qualified? Dietitian or nutritionist?

  11. Lndin Galle Posted on April 4, 2019 at 12:13 am

    Why is ripple milk not on here, 8g of protein.

  12. Paper Mario Posted on April 4, 2019 at 12:15 am

    Why drink GMO milk?

  13. Pakeezah Posted on April 4, 2019 at 12:49 am

    Soy is just bad news

  14. Pakeezah Posted on April 4, 2019 at 12:50 am

    Coconut milk is the best without the careeganan.

  15. Mariana Sastré Posted on April 4, 2019 at 1:20 am

    Pea & amarath milk is my favorite. Good taste and high in protein.

  16. paleobc65 Posted on April 4, 2019 at 2:30 am

    Do you people drink coconut milk straight like that 🤢

  17. LPempty Posted on April 4, 2019 at 3:19 am

    I already know all of this from a label I can make those decisions for myself based on protein fat etc. not sure why I expected more from this. Also this was made in March, where is pea milk and cashew milk?

  18. M E Posted on April 4, 2019 at 4:07 am

    Ummm…Where is PEA milk & FLAX milk?

  19. hunnerdayEDT Posted on April 4, 2019 at 4:20 am

    So how do you read the label on homemade non-dairy milk? Y'all Still didn't answer the question.

  20. josé eheh Posted on April 4, 2019 at 10:00 am

    Soy is great and all… except it provokes a lot of gas

  21. Light of Life Posted on April 4, 2019 at 10:01 am

    No mention of all the added sugar and gelling agents in these products.

  22. Light of Life Posted on April 4, 2019 at 10:08 am

    For amazing homemade milk recipes check out Blender Girl website.

  23. Veronica Garcia Posted on April 4, 2019 at 11:13 am

    You all spelled dietitian wrong SMH

  24. Britt Slater Posted on April 4, 2019 at 11:32 am

    This “dietician” can bug off. All plant based mills are supremely better for you than cow breast milk or any other animal breast lactation aka dairy!!! Pus, mucus, cholesterol, casomorpjine, etc are all found in dairy!!
    🌱 plant mills are amazing for your body!!!

  25. Tianna Johnson Posted on April 4, 2019 at 11:54 am

    Thank for reassuring me soy milk is great 👍🏾

  26. Stephanie Melarvie Posted on April 4, 2019 at 12:18 pm

    Flax milk has 8g protien per cup just like cows milk why did they leave it out… hmmm also has omega 3

  27. EK Lim Posted on April 4, 2019 at 12:47 pm

    (1) soy –> animals —> meat&milk
    (2) soy –> non-diary milk

  28. Amyyy Posted on April 4, 2019 at 12:53 pm

    Why is she mentioning protein? I don’t drink milk for any damn protein.

  29. Gemma Mercedes Posted on April 4, 2019 at 12:58 pm

    Why no cashew milk?

  30. Eilish McCahill Posted on April 4, 2019 at 1:22 pm

    Okay, soy milk it is then! Which is easy to find.

  31. Areola Grande Posted on April 4, 2019 at 1:39 pm

    Soy or oat milk are heart healthy. Oat may be healthier due to the beta glucan fiber that excretes cholesterol in your stool when you poop reducing your LDL.

  32. Brenda Katz Posted on April 4, 2019 at 1:50 pm

    What about cashew milk?

  33. Yogilove Posted on April 4, 2019 at 7:21 pm

    Very old fashioned like most mainstream dietitians

  34. Leif Cid Posted on April 4, 2019 at 7:26 pm

    Thank for helping end the Animal Holocoust. All the info on Vegan is on Gary Yourravsky talk The Greatest Speech Ever. It's here on Youtube. Watch it now.

  35. Emma -Jayne-Crime Posted on April 4, 2019 at 8:08 pm

    65% of adults are lactose intolerant? WTAF

  36. Joshua Sheppard Posted on April 4, 2019 at 9:41 pm

    After trying almond milk (multiple varieties and brands), oat milk, and coconut milk I can say that soy milk is my favorite. It’s the best tasting on its own, and in hot drinks and cereal. It’s not as overpowering as coconut or oat milk, but it’s not overly nutty and watery as almond milk is.

  37. endlessephemeral Posted on April 4, 2019 at 10:59 pm

    dieticians are just people who get paid to read labels

  38. Michelle Adame Posted on April 5, 2019 at 12:32 am

    This is an utterly dangerous message that instead of drinking milk from an animal they recommend that we consume vast amounts of oxalate ridden and God knows what else is and these plant and green milk. The last time I ever heard a dietitian give any good advice was when I counseled a friend of mine who was fired for recommending raw milk to her client.

  39. Idellle Posted on April 5, 2019 at 2:04 am

    For lactose intolerant? Drink lactose free milk.. or is it a scandinavian thing only?

  40. Novella Posted on April 5, 2019 at 5:07 am

    The narrator is annoying. The slight hissing noises with any words that have an s. (Cringe)

    Also too much soy messes with your hormones.

  41. vannahbanannah Posted on April 5, 2019 at 6:06 am

    This was very interesting but the real question is which one is the best for cereal?

  42. Beautifully Bree Posted on April 5, 2019 at 12:40 pm

    Hemp milk is missing. Flax milk is missing.

  43. gars129 Posted on April 5, 2019 at 1:49 pm

    Canned Coconut Milk is the only store bought one that actually tastes mostly like milk. Ripple comes close but is a bit too bitter. Never tried Soy, but Silk, Blue Diamond and So Coconut and Almond taste nothing like milk. Using a real coconut is a little hard but is easily the best.

  44. PeachCatDoll Posted on April 5, 2019 at 4:24 pm

    Rice milk is too sweet even when unsweetened
    Coconut milk is good in smoothies and has a plain coconut taste just that it’s high saturated fat
    Almond milk it’s just terrible it’s very watery can’t even use it in cereal but I do like almond yogurt but not as milk
    Soy milk to me taste so good like really good but processed soy it’s not as good but I do love it

  45. not cool Posted on April 5, 2019 at 9:00 pm

    I chose my milk based on consistency. I like a creamy nondairy milk.

  46. EK Lim Posted on April 5, 2019 at 10:39 pm

    conclusion: which non-diary milk is the best? well it depends on how they are fortified but just created the impression that soy is the most nutritious and coconut the least simply baaed on a few examples on the table which labels tell how they are fortified.

    Oh ya one last thing, US is biggest soy producer but no way near for coconut.

  47. Patrick Posted on April 5, 2019 at 11:53 pm

    I replayed the entire video because i thought i missed the best one. Well played.

  48. Helen Cardona Posted on April 6, 2019 at 12:11 am

    What about ripple?

  49. Theworldisbeautiful9 Posted on April 6, 2019 at 2:15 am

    Soy/pea milk are my favorite! Really high in protein and taste the best

  50. Destiels Impala Posted on April 6, 2019 at 2:29 am

    Correct me if I'm wrong, but from my understanding soy is kind of bad for. I have heard it was linked to breast cancer because of a chemical that acts like estrogen in the body which in excess can allow breast cancer to grow.

  51. KLR P Posted on April 6, 2019 at 3:07 am

    I love soy milk, but it breaks me out and makes me bloated. So what about flax milk? Because that's what i prefer instead

  52. Trish S Posted on April 6, 2019 at 7:20 am


  53. Yzabel Braun Posted on April 6, 2019 at 7:53 am

    and GMOs?

  54. MOLLY ESKAM Posted on April 6, 2019 at 10:08 am

    Aw coconut is my fav 🙁

  55. じゃ。Mariah Posted on April 6, 2019 at 7:27 pm

    What about hazelnut xc

  56. elleminnowpee Posted on April 6, 2019 at 8:30 pm

    I'm sorry but was this narrated by Darren Criss, because whomever it is sounds an awful lot like Darren Criss.

  57. Wide Range Posted on April 6, 2019 at 11:02 pm

    You jabroni's never heard of Fight Milk?

  58. Daniela M Posted on April 7, 2019 at 7:09 am

    My favorite Is rice milk 🙂

  59. fromcarstonails Posted on April 7, 2019 at 1:53 pm

    Dont drink any of this processed crap.

  60. tallybery Posted on April 7, 2019 at 6:57 pm

    She doesn't mention that soy is a hyper acid grain not well digested by humans, it needs to be processed such in soy sauce or misso in order to be appropriate for us, that's why it is used in cows food since their organism process it better. The other thing she doesn't mention is that soy producers destroy whole forests and invest heavily in advertising in order to make us believe that their product is healthy when it really isn't.

  61. kristi.s Posted on April 8, 2019 at 9:27 pm

    And soy milk in itself is probably most corporate and environment unfriendly option. There is a reason why vegans are turning their back to soy products.

  62. Bobson Bobby Posted on April 11, 2019 at 1:21 am

    almost all people who ate lactose intolerant could have prevented it at a very young age. Tsk tsk mothers who used formula

  63. Taco Rio Posted on April 11, 2019 at 1:54 am

    Which is best for like a soccer player??

  64. KevinShultz Posted on April 17, 2019 at 5:21 pm

    WHICH ONE IS THE BEST? I just need a plant based milk for my Tea. I am trying to avoid Cow milk cuz it always messes with my stomach..Can someone enlighten me cuz this video did nothing..

  65. Jay Elimination Posted on May 8, 2019 at 5:47 pm

    I buy almond

  66. thinkin outloud Posted on May 12, 2019 at 4:22 am

    But if your looking for gmo herbacide roundup/glyphosate for inflammatory bowel enhancement then go with soy milk

  67. Maimai Posted on May 17, 2019 at 5:33 pm

    But in general Soy is the best right? (It had the best rankings..)

  68. Don’t-hate- Appreciate Posted on June 11, 2019 at 12:14 am

    Milk gives me stomac problems and acne

  69. minimini Posted on June 15, 2019 at 1:40 am

    Just ask your wallet.

  70. Raja Posted on June 20, 2019 at 6:06 pm

    I drink soy n almond milk

  71. Cedie Pili Posted on June 26, 2019 at 12:00 pm

    She salty with coconut milk, I'm a soy milk lover tho

  72. Ann Mac Posted on June 29, 2019 at 4:30 pm

    Help!😖……So what milk is the best in lattes, smoothies, etc. for weight loss and heart health? I'm a 53 year old women, post-menopause I'm guessing, dealing with the mid-section weight gain. 😭

  73. Nevermore Posted on June 30, 2019 at 10:58 am

    Rice, oat and coconut milk are likely healthiest.
    Soy milk is loaded with phytic acid, preventing nurtriton absorption. Apparently it's ok if it's fermented like soy sauce, miso, etc.
    Any of these alt milks wreck my stomach though if they have carageenan.
    I'll still drink regular whole milk occasionally but I'm trying to decrease animal products in my diet but it's just been difficult to do that after years of getting sick from carageenan and not knowing what it was. Took me about 5 years just to realize I have a carageenan sensitivity issue which wasn't good since so many plant based products had it.
    And my body doesn't react well to high phytic acid foods like beans for protein, eventually I feel malnourished. I think hemp protein might be promising but it's very expensive.

  74. Deron Drake Posted on July 5, 2019 at 6:24 pm

    Soy causes extra estrogen production in men. So NO to soy milk so I'll stick to my Cow's milk

  75. Shotgun TellyTubby Posted on July 6, 2019 at 10:08 am

    Just mix them all together! smh

  76. Jeremiah Woodsi Posted on July 6, 2019 at 11:33 pm

    I know she's an idiot now soy is directly link to cancer I thought she would say almond milk but she's a paid shill dumb broad

  77. Jay Muzik TV Posted on July 13, 2019 at 8:57 pm

    which one is better for ppl with gastritis AND prone to kidney stones?

  78. Tanzila Khan Posted on July 19, 2019 at 5:32 pm

    Can somebody help me? Which milk is closest in taste to Cow's milk?

  79. Spider Man Posted on July 31, 2019 at 10:29 am

    My concern is for the environment, which plant milk is the best regarding climate change and combatting it

  80. Nicolás Salazar Posted on August 3, 2019 at 1:15 am

    Hemp Milk is also a good source of complete proteins since hemp seeds contain all 9 essential aminoacids as well as quinoa milks (harder to find, usually in blends). Another reason to opt for Soy when trying to match dairy milk is because soy milk is coagulated so this gives it a thicker, richer texture which resembles most the creaminess of traditional cow's pus (sorry "milk). Again, this varies by brand, and coagulation method but usually Soy is high in Calcium since it is processed with calcium chloride. Pea milk does have a ton of bioavailable protein as well, and they forgot to include: hazelnut, flax, chia, sesame, cashew, pistaccio and peanut milks. (Yes they actually exist).

  81. N I Posted on August 8, 2019 at 8:13 am

    What about homemade, which is highest in calcium?

  82. Talavera jr Posted on August 28, 2019 at 3:38 pm

    Basically go with soy milk. Unless you want to lose weight/cut calories then choose almond.

  83. Åce The Åłien Posted on August 31, 2019 at 2:36 am

    I’ve decided to be a half vegan and I’m about to try almond milk which I’ve never had before.

  84. David Steele Posted on September 2, 2019 at 9:08 pm

    We don't get our vitamin d from milk. We get it from plants why in the hell are you putting it in rice now or almond milk what's wrong with you people

  85. Ben Parsons Posted on September 13, 2019 at 12:02 am

    What about hemp milk?

  86. colombianita2005 Posted on September 15, 2019 at 12:07 am

    Interesting she doesn’t mention the sugar on these milks…also, she really recommends soy milk when almost all the soy we get in the market is genetic modified? No like video

  87. Mahlet Berhanemeskel Posted on September 17, 2019 at 4:28 pm

    Soy milk all the way!! I do love almond milk though

  88. Liswani Muyatwa Posted on September 20, 2019 at 1:51 pm

    She's wrong Soy milk ounce for ounce has more protein that dairy milk besides she was comparing store bought milks not homemade

  89. ItsSkiiz Posted on September 25, 2019 at 7:04 pm

    Almond taste better

  90. cindy mananzala martinez Posted on September 25, 2019 at 11:48 pm

    Can't Americans make their own nut milks at home? Processed nut milks are no different from dairy milks when they're tampered with.

  91. Miranda Anderson Posted on September 27, 2019 at 8:03 pm

    We need to do study on home made not store bought

  92. Callum May Posted on October 3, 2019 at 4:59 am

    This helped alot

  93. John 007 Posted on October 7, 2019 at 5:27 am

    We've done numerous studies on the endocrine disruptors that clearly mimic estrogen in fish mice raccoons and birds SOY can make you gay,university of waterloo study on feminized male fish with eggs growing in their testes launched our in depth study, we noticed the university knew about this since 2010 and their first published papers clearly stated that they found this feminization went up the food chain including in mammals what got them in trouble was publishing a 100% reversal in the feminization of the Male fish after one year of having the water treatment plants change their filters trapping these estrogen mimicking chemicals and saying it just might work on young boys showing female traits by taking all soya products out of their diets this got the LGBTQ community up in arms and they no longer mention humans being made gay by the food manufacturers putting soya products into everything from soup to nuts, warning this is all part of the kalergi plan to feminize north American men to stop them from breeding then using the low replacement birth rate numbers to justify opening your borders to millions of north African and middle eastern muslims

  94. Naughty Nookie Posted on October 27, 2019 at 4:52 am

    Gosh…she is soo ugly…who would listen to her?

  95. Tolian Soran Posted on November 2, 2019 at 12:09 pm

    Grams per cup? Mixing metric with "cups" is… inappropriate.

  96. Bob Ross Posted on November 3, 2019 at 10:58 pm

    Almond: like

    Soy: comment

  97. Gege D Posted on November 8, 2019 at 1:36 pm

    What milk should i drink for acne prone

  98. Marquis Vegan Posted on November 9, 2019 at 3:46 pm

    soy milk my favorite

  99. Kayla’s Tragic life Posted on November 11, 2019 at 3:55 pm

    Let me save you 3 minutes- “Check the label” 😯

  100. Talia the something Posted on November 14, 2019 at 6:36 am

    I love oat milk