Dairy
unsweetened plant-based milk.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
35
PROTEIN
1.5g
CARBS
1.2g
FAT
2.5g
FIBER
0.50g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories35kcal—
Protein1.5g3%
Carbohydrates1.2g0%
Fiber0.50g2%
Sugar0.20g0%
Total fat2.5g3%
Saturated fat0.20g1%
Trans fat0g—
Cholesterol0mg0%
Water94.5g—
MINERALS
Sodium45mg2%
Potassium150mg3%
Calcium120mg9%
Iron0.40mg2%
Magnesium15mg4%
Phosphorus40mg3%
Zinc0.20mg2%
Copper0.05mg6%
Manganese0.05mg2%
Selenium1.2µg2%
VITAMINS
Vitamin A60µg7%
Vitamin C0mg0%
Vitamin D1.0µg5%
Vitamin E1.5mg10%
Vitamin K0.50µg0%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.20mg1%
Pantothenic acid (B5)0.10mg2%
Vitamin B60.05mg3%
Folate (B9)5.0µg1%
Vitamin B120.40µg17%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup247.2g
1 tablespoon15.5g
1 teaspoon5.2g
1 ml1g
1 liter1030g
HEALTH BENEFITS
Why eat it.
- ✓A suitable alternative for individuals with lactose intolerance or a dairy allergy.
- ✓Generally lower in saturated fat and free of cholesterol compared to whole cow's milk, supporting cardiovascular health.
- ✓Often fortified with calcium, vitamin D, and vitamin B12, which are crucial for bone health, immune function, and nerve health.
- ✓Unsweetened varieties contain no added sugars, which helps in managing overall sugar intake and blood sugar levels.
COOKING TIPS
In the kitchen.
- 1Use as a 1:1 substitute for dairy milk in smoothies, cereals, and oatmeal. For baking, milks with higher fat and protein content like soy, oat, or cashew milk often provide better structure and richness.
- 2To prevent curdling in hot beverages like coffee, warm the plant-based milk gently before adding it, or allow the beverage to cool slightly first.
- 3Full-fat coconut milk is excellent for creating creamy textures in soups, curries, and dairy-free sauces.
- 4When making a béchamel or white sauce, plant milks can be used, but may require a bit more thickener (like flour or cornstarch) than dairy milk.
STORAGE
Keep it fresh.
- Store unopened shelf-stable (aseptic) cartons in a cool, dark pantry for up to their expiration date, typically 6-12 months.
- After opening, all types of plant-based milk must be refrigerated and are best consumed within 7-10 days. Shake well before each use as separation can occur.
FAQ
Frequently asked questions.
Is unsweetened plant-based milk healthy?
Yes, it is a heart-healthy choice as it is generally low in saturated fat and cholesterol-free. It is often fortified with essential nutrients like calcium, vitamin D, and B12, and the unsweetened version avoids the health risks associated with added sugars.
How many calories and carbs are in unsweetened plant-based milk?
Per 100g, it typically contains about 35 calories and 1.2g of carbohydrates. This makes it a low-calorie and low-carb alternative to cow's milk, which usually contains more sugar and calories.
Is unsweetened plant-based milk good for weight loss?
Yes, it is very effective for weight management because it is significantly lower in calories than whole dairy milk. Choosing the unsweetened variety ensures you aren't consuming empty calories from added sugars.
Is unsweetened plant-based milk vegan and gluten-free?
Most varieties are 100% vegan as they are derived from nuts, seeds, or grains. While most are naturally gluten-free (like almond or soy), some oat milks may contain trace gluten unless specifically labeled as certified gluten-free.
Can diabetics drink unsweetened plant-based milk?
Yes, it is an excellent option for diabetics because it has a very low glycemic impact. With only 1.2g of carbs per 100g and no added sugars, it helps in managing stable blood sugar levels.
Is it keto-friendly?
Unsweetened plant-based milk is highly keto-friendly due to its low carbohydrate content. It is a popular staple for keto smoothies, coffee, and low-carb baking.
Can I use plant-based milk for baking and cooking?
Yes, it can generally be substituted for cow's milk in a 1:1 ratio in most recipes. However, because it is lower in fat and protein, the final texture of baked goods may be slightly lighter or less creamy than when using dairy.
Why does my plant-based milk curdle in coffee?
Curdling often happens when the milk is cold and hits hot, acidic coffee. To prevent this, try warming the milk slightly before adding it, or pour the coffee slowly into the milk rather than pouring the milk into the coffee.
How should I store unsweetened plant-based milk?
Shelf-stable cartons can be stored in a cool, dry pantry until opened. Once opened, or if purchased from the refrigerated section, it must be kept in the refrigerator and is typically best consumed within 7 to 10 days.
How do I know if plant-based milk has gone bad?
Check for a sour or off-putting smell, a change in consistency such as unusual thickness or clumping, or a bloated carton. If the liquid tastes bitter or fermented, it should be discarded immediately.
