Milk Substitutes Nutrition Facts

Milk substitutes

~240 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

161kcal

Carbohydrate13.2 g %32

Protein1.2 g %3

Fat12 g %65

Milk substitutes Nutrition Values

Nutrients	100 gr	1 1 Cup (240 ml)
Calories(kcal)	67	161
Carbohydrate (g)	5.5	13.2
Protein (g)	0.5	1.2
Fat (g)	5	12
Fiber (g)	0.2	0.48
Cholesterol (mg)	0	0
Sodium (mg)	63	151.2
Potassium (mg)	152	364.8
Calcium (mg)	185	444
Iron (mg)	0.1	0.24
Vitamin A (IU)	38	91.2
Vitamin C (mg)	0.5	1.2

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Milk Substitutes

Metabolic Impact: Plant-based milk alternatives contain lower saturated fat compared to cow's milk, offering a heart-friendly nutritional profile. Fortified versions support bone metabolism by enhancing calcium absorption.
Consumption Advice: A daily serving of 200–250 ml can significantly contribute to meeting your calcium and vitamin D requirements. They can be conveniently added to oatmeal at breakfast or blended into fruit smoothies.
Caution: Some commercially available milk substitutes may contain added sugars, making label reading an essential habit before purchase. Individuals with soy or nut allergies should carefully review the ingredient list of their chosen product.
Exercise: Soy-based milk alternatives, which are higher in protein, are a better choice post-workout to support muscle recovery. For endurance athletes, oat milk with its slightly higher energy content can be a suitable pre-exercise option.