Non-dairy beverages: They’re not all the same!

Article revised on 12 June 2017

Non-dairy beverages, marketed as a vegetarian alternative to cow’s milk, are taking over supermarket shelves. How to find through the growing offer?

In spite of the health claims on the packaging, you should know that there is a considerable difference in nutritional value from one type to another. More importantly, they are not always equivalent to a plain old glass of milk.

Only FORTIFIED soy beverage has a comparable nutritional profile and constitutes a serving of milk or milk alternatives according to Canada’s Food Guide.

Non-dairy beverages may be “organic,” “gluten-free, ”or “rich in Omega-3,” but they are often much lower in protein and other vitamins and minerals, particularly if they are not enriched.

Always ensure that the non-dairy beverage you reach for is one that is FORTIFIED.

For guidance, refer to the table below.

Per cup (250 ml)	1% milk	Soy beverage	Almond beverage	Rice beverage	Oat beverage	Hemp beverage
Calories	108	85 - 110	60 - 70	120 - 130	130	100
Protein (g)	9	6 - 7	1	1 - 2	4	4
Fat (g)	3	3 - 4	3	3	3	6
Carbs (g)	13 (lactose, natural sugar)	5 - 11	1 - 12	23 - 26	24	8
Sugar (g)	13	5 - 12	7 - 8	10	19	6
Vitamin D (% DV*)	45%	Only FORTIFIED beverages contain the same amount of calcium (30% DV) and Vitamin D (45%) as the same amount of milk.
Calcium (% DV*)	30%
Advantage	Very nutritious	Source of complete protein		Pleasant flavour, similar to the base ingredient		Contains a significant quantity of omega-3 fatty acids
Disadvantage	Animal product	Always opt for the FORTIFIED type	Very low in protein	- Very low in protein - High in carbs	- Low in protein - High in carbs	Low in protein
	Flavoured non-dairy beverages (chocolate, strawberry, mango…) often contain a lot of added sugar, so it's better to opt for the unsweetened varieties.

Comparison chart for some of the “original” or “plain” flavour non-dairy beverages.
*Daily value

Flavoured or too sweet?

If you do not enjoy the flavour of plain non-dairy beverages, it can be tempting to try one of the many flavoured varieties available such as mango, strawberry, cappuccino, chocolate… They certainly do taste good, but watch the sugar content!

Some varieties contain as much as 20 g of sugar per 250-ml serving. That’s the equivalent of 5 packets of sugar per cup! Even the “original” variety often contains sugar.

Ideally, the beverage you choose should contain the least amount of sugar per serving or, even better, choose one that’s marked “unsweetened.”

Source: Eatrightontario.ca