Veganuary: Plant Milk Vs. Dairy

When it comes to dairy, a lot of people state that you can’t get the same amount of nutrients (such as calcium) from plant milk. Believe it or not, this isn’t true. There’s a lot of benefits to drinking plant milk, such as;

  • Low in fat
  • Less saturated fat
  • Cholesterol free
  • Fortified to have the same amount of calcium
  • Known to lower LDL (low density lipoprotein) which helps cut the risk of heart disease
    You can see more on the benefits here: Benefits of Plant Based Milk.

To help you see the facts and figures of nutrition for milk, I’ve made a handy little guide below. This compares different dairy milks to oat milk, soy milk and more. I hope it’ll help you recognise that we don’t need to be drinking dairy to get the nutrients we need.


Cravendale Semi-skimmed Milk (£1.15 per litre) per 100ml;
Energy (kcal): 49
Fat: 1.7g
Saturated fat: 1g
Carbohydrates: 4.8g
Of which are sugars: 4.8g
Fibre: 0g
Protein: 3.6g
Calcium: 124mg

Cravendale Whole Milk (£1.15 per litre) per 100ml;
Energy (kcal): 65
Fat: 3.6g
Saturated fat: 2.3g
Carbohydrates: 4.7g
Of which are sugars: 4.7g
Fibre: 0g
Protein: 3.4g
Calcium: 122mg

Cravendale Skimmed Milk (£1.15 per litre) per 100ml;
Energy (kcal): 37
Fat: 0.3g
Saturated fat: 0.1g
Carbohydrates: 4.9g
Of which are sugars: 4.9g
Fibre: 0g
Protein: 3.6g
Calcium: 129mg

Plant based.

Sweetened Soya Acti Leaf drink (59p per litre) per 100ml;
Energy (kcal): 44
Fat: 2.2g
Saturated fat: 0.4g
Carbohydrates: 2.8g
Of which are sugars: 2.3g
Fibre: < 0.5g
Protein: 3.2g
Calcium: 120mg

Unsweetened Almond Acti Leaf drink (89p per litre) per 100ml;
Energy (kcal): 20
Fat: 1.5g
Saturated fat: 0.1g
Carbohydrates: 1.3g
Of which are sugars: <0.5g
Fibre: <0.5g
Protein: <0.5g
Calcium: 120mg

Oat-Ly! Oat drink (£1.70 per litre) per 100ml;
Energy (kcal): 46
Fat: 1.5g
Saturated fat: 0.2g
Carbohydrates: 6.7g
Of which are sugars: 4.1g
Fibre: 0.8g
Protein: 1g
Calcium: 120mg

KoKo Original Coconut Milk (£1.50 per litre) per 100ml;
Energy (kcal): 28
Fat: 1.9g
Saturated fat: 1.7g
Carbohydrates: 2.4g
Of which are sugars: 2.1g
Fibre: 0.5g
Protein: 0.3g
Calcium: 120mg

To see more information about why dairy’s scary, please see my blog post from yesterday: You’re Not a Baby Cow & The Effects of Dairy

If you’ve any questions, please pop them down below. Make sure to follow me on my Instagram for more illustrations, inspiration and facts to help you out with Veganuary. I’d love to see you sharing the images, so let me know if you do.

Love, always – B
Etsy shop: beccabynature


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Make-up obsessed with a passion for lipstick and dogs.

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