Plant-based milks (fortified soy/almond) Review

Which delivers the nutrients you actually need?

Fortified soy milk is the clear lead on protein: the Taste report lists soy at about 9–10 g of protein per cup and describes soy as a ‘complete’ plant protein containing all nine essential amino acids. By contrast, almond beverages are much lower in protein (Taste groups soy, almond and oat as different in purpose), so if protein or muscle maintenance is a priority, fortified soy is measurably superior.

On micronutrients, EatingWell’s dietitians favor fortified soy because it is ‘packed with complete protein, vitamins, minerals and isoflavones,’ and Stanford’s overview underscores that dairy typically supplies ~300 mg calcium and often vitamin D per cup — fortification is how plant milks aim to match those bone-health nutrients.

How do they compare in the cup and in recipes?

Taste tests are subjective: CNET’s office taste test pitted multiple plant beverages and noted significant variation in preference and texture. Almond and cashew milks are described in the literature as having milder, sweeter flavors and an absence of coarse appearance, while soy tends to be fuller-bodied and nuttier.

That means almond is often chosen where a light, mildly sweet milk is preferred (coffee, cereal), whereas soy’s higher protein and thicker mouthfeel make it a better match for smoothies, baking and applications where creaminess and protein matter.

Can fortified plant milks replace dairy for bone nutrients?

Fortified versions of soy and almond milk commonly add calcium and vitamin D so they can approach cow’s milk for those micronutrients; EatingWell explicitly highlights fortified soy as nutrient-dense. Stanford’s review notes cow’s milk delivers ~300 mg calcium per cup and often vitamin D, which is the benchmark plant milks aim to match when fortified.

The key takeaway: check labels. ‘Fortified’ is not automatic — presence and amounts of calcium, vitamin D and B12 vary by brand — but fortified soy has the best track record in expert recommendations for delivering a broad micronutrient profile.

Who must avoid these milks and who benefits?

If you have a soy or tree-nut allergy you need to avoid the respective plant milks; the CNET overview explicitly calls out options for people who are dairy-free, gluten-free, soy-free and nut-free, which means substitution is possible but requires attention to ingredients. Soy also contains isoflavones (phytoestrogens) — Taste notes their presence and EatingWell mentions them as a factor some consumers consider.

People avoiding dairy for animal-welfare or environmental reasons will find plant milks a suitable alternative — the brief cites a ~21% decline in cow’s milk consumption since 2010 and continued retail growth for alternatives — but always match the product to diet goals (protein, fortification) and allergy constraints.

Why are these milks everywhere now?

Consumer shift away from cow’s milk is measurable: the brief reports a 21% decrease in cow’s milk consumption since 2010 and forecasts retail sales of milk alternatives will increase by almost $1 billion by 2025. That market pressure has driven many brands to offer fortified soy and almond options aimed at mainstream consumers.

The competitive landscape also includes oat, hemp and cashew milks; Taste and academic summaries note soy, almond and oat as the three clear consumer favorites, and industry reporting shows companies iterating on texture and fortification to capture specific use cases — protein-first (soy) versus taste/texture-first (almond, cashew, oat).

Pros & Cons

• ✅ Fortified soy provides about 9–10 g protein per cup and is a complete plant protein (contains all nine essential amino acids).
• ✅ Fortified soy is recommended by dietitians in EatingWell as the healthiest plant milk option for nutrient density.
• ✅ Fortified varieties can supply calcium and vitamin D to approximate cow’s milk levels when brands add those nutrients.
• ✅ Almond and cashew-based milks offer a milder, sweeter taste and a smooth, non-coarse appearance preferred in coffee and cereal.
• ✅ Plant-milk retail sales are growing: market growth is forecast to increase by almost $1 billion by 2025, expanding variety and availability.

• ❌ Almond-based milks are significantly lower in protein than soy and so are a poor choice if you need protein per cup.
• ❌ Soy contains isoflavones (phytoestrogens) that some consumers choose to avoid for personal or medical reasons.
• ❌ Taste rankings are subjective—CNET’s office taste test was not scientific—so popular opinion on flavor varies widely.
• ❌ Allergen risk: soy and tree-nut milks are unsuitable for people with soy or nut allergies; shoppers must choose soy-free or nut-free alternatives.

How It Compares to the Competition

• Oat milk — Popular alternative with a naturally thicker mouthfeel and broadly accepted sweet flavor; serves different textural needs than soy's higher protein focus.
• Cow's milk — Provides ~8 g complete protein and ~300 mg calcium per cup naturally; plant milks must be fortified to match those specific nutrients.
• Hemp milk — An option for people avoiding soy and nuts; different fatty-acid profile and usually lower protein than fortified soy.
• Cashew milk — Similar to almond in taste and appearance—milder and sweeter with a smooth texture but typically lower in protein than soy.

Who Should Buy This & Who Should Skip It

Buy it if: Buy fortified soy milk if you want a plant-based beverage with the highest protein among common plant milks (about 9–10 g per cup) and a broader micronutrient profile recommended by dietitians. Choose fortified almond (or cashew) milk if you prioritize a milder, sweeter taste and a smooth, non-coarse texture for coffee, cereal and light uses.

Skip it if: Skip soy or almond milks if you have a soy or tree-nut allergy—look for oat, hemp or specially labeled soy-free/nut-free alternatives. If you need unfortified, natural sources of calcium and vitamin D, cow’s milk naturally supplies ~300 mg calcium per cup and may better meet that specific need without checking fortification labels.