Replaces milk

Plant based milk compared: which one to cook with

Quick answer

Baking: unsweetened soy milk: the most protein, closest to dairy
Coffee: barista versions, which add an acidity regulator so they do not split
Savory sauces: unsweetened soy or oat milk
One to one: any unsweetened plant milk replaces dairy milk cup for cup

Any unsweetened plant milk replaces dairy milk cup for cup in most recipes. The differences show in protein, which decides how a milk browns, foams and curdles, and in body, which decides how creamy a sauce turns out.

Per cup, from USDA data

Unsweetened unless noted, per cup (about 240 ml). Brands vary, so check the label of the one you buy.

Milk	Protein	Calories	Calcium	USDA FoodData Central entry
Soy, fortified	7 g	80	301 mg	175215
Soy, not fortified	8 g	131	61 mg	172446
Oat, refrigerated	2 g	116	356 mg	2257046
Almond	1 g	36	441 mg	174832
Rice	0.7 g	113	283 mg	171942
Coconut drink (sweetened, fortified)	0.5 g	74	451 mg	174116
Dairy milk, 2% (for comparison)	8 g	122	293 mg	171267

Which milk for which job

Job	Best choice	Why
Cakes, breads, muffins	soy	the most protein, closest to dairy
Vegan buttermilk	soy	curdles fast and thick with lemon or vinegar
Coffee and lattes	barista oat or soy	an acidity regulator keeps it smooth; oat foams well
Creamy soups and white sauces	soy or oat	more body than almond or rice
Porridge, cereal, smoothies	any	taste is the only difference
Mayonnaise	soy	the only plant milk that reliably emulsifies

For a richer sauce, see the heavy cream swaps.

Homemade oat milk

Blend rolled oats with cold water for about 30 seconds at most, then pour through a fine strainer or nut milk bag without squeezing. Cold water, short blending and no squeezing keep it from turning slimy. Do not heat it: the oat fiber thickens it into a gel.

When it works and when it fails

Works well

Cup for cup in pancakes, muffins, cakes, porridge and smoothies
Soy milk in breads and cakes and for vegan buttermilk
Oat milk in coffee and creamy soups

Fails or disappoints

Sweetened or vanilla milks in savory dishes
Ordinary soy milk can curdle in hot, acidic coffee
Homemade oat milk turns slimy when heated
Almond and rice milk are thin and give little body to sauces

Questions

Which plant milk is closest to cow's milk?

Unsweetened fortified soy milk: about 7 g of protein per cup against about 8 g in 2% dairy milk, and similar calcium when fortified.

Which plant milk is best for baking?

Soy milk, because its protein browns and curdles like dairy, which also makes it the best base for vegan buttermilk. Oat milk is a good second.

Why does my soy milk curdle in coffee?

Heat and the acidity of the coffee make the soy protein clump. Barista versions add an acidity regulator to stop it; letting the coffee cool a little also helps.

Do plant milks have calcium?

Fortified ones usually have as much as dairy milk or more, about 280 to 450 mg per cup in USDA data. Unfortified ones have little, so check the label.

Can I make oat milk at home?

Yes. Blend rolled oats with cold water for no more than about 30 seconds, then strain without squeezing. Over-blending, squeezing and heating all make it slimy.

Sources

Ratios and temperatures were checked against these pages on 2026-10-10. Where they disagreed, we give the range.

Written with AI help, in our own words. Cooking advice, not health advice. Last checked 2026-10-10.