Soy is the only plant to come close to the protein content of dairy (though it falls way short on calcium). In one cup of soymilk, you’ll also get 19 percent of your daily recommended magnesium intake and 14 percent of your daily vitamin B6.
It’s super low in calories and pretty high in calcium, but most of the protein and other nutrients found in whole almonds are strained out of almond milk during the manufacturing process.
You’ll get 6 to 10 percent of your daily iron from hemp milk—plus, it contains omega-3 fatty acids.
Because coconut milk drinks are fortified, they’re a great source of calcium. They also pack 50 percent of your daily vitamin B12 and 25 percent of your vitamin D. But keep in mind that coconuts are high in saturated fat.
Though high in calories and sugar and low in protein, rice milk is enriched to give you a third of your daily calcium and 25 percent of vitamins D and B12.