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Why do plant-based drinks differ so much?

In the supermarket, they often stand right next to each other. Nevertheless, oat, almond, soy, and coconut drinks have little in common nutritionally or in taste.

The base makes the difference. Grains bring different properties from legumes or nuts. In addition, there are differences in formulation and production.

That's why there is no single plant-based drink that is best for every purpose.

For coffee, a creamy oat or soy variety can be practical, while a more neutral or deliberately aromatic drink may be a better fit for cooking.

Important: Plant-based drinks are not automatically nutritionally equivalent to cow's milk. Above all, the content of protein, calcium, and other nutrients can differ significantly.

Oat drink: mild and versatile

Oat drink is among the most popular plant-based milk alternatives. No wonder: its mild, slightly sweet flavor suits many dishes.

It works well:

• in coffee,
• in porridge,
• in muesli,
• in smoothies,
• for baking,
• for pancakes and desserts.

The natural sweetness can vary in intensity depending on the production process. Even products without added sugar can contain sugar that is formed from oat starch during processing.

When it comes to protein, oat drink usually lags well behind soy drink.

Right for you if: You're looking for a mild all-rounder for breakfast, coffee, and cooking.

Almond drink: light and nutty

Almond drink usually has a delicately nutty flavor and a fairly light texture.

It pairs particularly well with:

• muesli,
• chia pudding,
• smoothies,
• Cocoa,
• desserts,
• Baking recipes.

However, with almond drinks it is worth checking the actual almond content. There are big differences between individual products.

As a protein source, almond drink doesn't usually play a major role either—although almonds themselves are comparatively high in protein. The reason: the finished drink often contains only a relatively small proportion of almonds.

Right for you if: You want a light plant-based drink with a subtly nutty flavor.

Soy drink: the protein-rich one

If you pay particular attention to protein in plant-based drinks, you will quickly end up with soy.

Depending on the product, soy drinks often contain significantly more protein than oat, almond, or coconut drinks. They therefore come comparatively close to the protein content of cow's milk among the common plant-based alternatives.

In the kitchen, soy drink is also quite uncomplicated.

It is suitable for:

• porridge,
• muesli,
• smoothies,
• savory sauces,
• baking recipes,
• coffee.

The characteristic soy flavor varies in intensity depending on the manufacturer.

Good for you if: higher protein content matters to you, or you are looking for a versatile plant-based drink for sweet and savory dishes.

Coconut drink: exotic and aromatic

Here we first need to tell two products apart.

Coconut drink is not the same as canned coconut milk.

Coconut milk is significantly higher in fat and creamier and is mainly used for cooking. Plant-based coconut drinks, on the other hand, are more diluted with water and have a lighter consistency.

Its coconut flavor makes it interesting for:

• smoothies,
• porridge,
• chia pudding,
• desserts,
• exotic breakfast bowls.

For savory recipes with a strong coconut flavor, classic coconut milk is often the more suitable choice.

Good for you if: you like coconut flavor and are looking for variety for breakfast or desserts.

Oat, almond, soy, or coconut in direct comparison

Which drink wins? It depends on what you're planning to do with it.

For higher protein content:
Soy drink is usually the most interesting choice among these four varieties.

For coffee:
Oat and soy drinks often work especially well. Special barista versions are usually easier to froth.

For porridge and overnight oats:
Oat drink goes especially well flavorwise, but almond, soy, and coconut drinks also work.

For a nutty flavor:
Almond drink.

For smoothies and desserts:
All four work. Coconut and almond have a stronger flavor of their own.

For savory dishes:
Unsweetened soy or oat drinks are versatile. Coconut is especially suitable when the coconut flavor clearly fits the dish.

So it is more worthwhile to decide based on intended use than on a supposed test winner.

What should you pay attention to when buying?

Two oat drinks can look identical at first glance and still have a different composition.

So just turn the package over.

1. Ingredient list

Water and the respective plant base are normally the main components. Depending on the product, oil, salt, stabilizers, or other ingredients are added.

A longer ingredient list doesn't automatically mean a worse product. But it shows you what you're actually buying.

2. Added sugar

If you want to cut down on added sugar, check the ingredient list.

One special point to note here: the “of which sugars” entry in the nutrition table includes both added sugar and sugar that occurs naturally or is formed during processing.

“No added sugar” and “sugar-free” therefore do not mean the same thing.

3. Protein

There can be big differences here.

If you regularly use a plant-based drink as an alternative to milk and want to keep an eye on your protein intake, you should compare the protein content of different products.

4. Calcium and vitamins

Cow's milk naturally provides calcium. Calcium may be added to plant-based drinks, but it doesn't have to be.

The same applies, for example, to vitamin B12 or vitamin D.

If a plant-based drink is intended to replace cow's milk regularly, it is therefore worth looking at fortification.

For organic plant-based drinks, however, fortification requirements differ from those for conventional products. The available products can therefore differ considerably.

Which plant-based drink is best for what?

Instead of looking for a single drink for every purpose, you can choose based on how you'll use it.

Coffee: oat or soy
Porridge: oat, almond or soy
Protein-rich breakfast: soy
Smoothie: almond, oat, soy or coconut
Baking: oat or soy
Savory sauce: unsweetened soy or oat drink
Dessert: almond or coconut
Chia pudding: almond, oat or coconut

And then, of course, there remains the most important point: taste.

The most nutritionally suitable plant-based drink is of little use if it ends up at the back of the fridge after two sips.

Which plant-based drink is the best?

There is no clear winner.

Soy drink scores when it comes to protein, oat drink is a no-fuss all-rounder, almond drink brings a delicate nutty note, and coconut drink adds a distinctly more exotic flavor.

The decisive factor, therefore, is what you expect from your plant-based drink.

If you regularly use it as an alternative to cow's milk, you should consider not only the taste but also the protein content and nutrient fortification. If, on the other hand, you're simply looking for a plant-based ingredient for porridge, smoothies or cake, you can base your choice much more on taste.