World Plant Milk Day: How plant-based drinks compare with dairy milk
By Dan Kauna, August 22, 2026As the world marks World Plant Milk Day on August 22, 2026, many families are rethinking what goes into their morning cup of tea or porridge.
Fresh cow milk has been the king of the Kenyan breakfast table for generations.
However, with more people discovering they are lactose intolerant, plant milks are quickly taking up space in local supermarket fridges.
Choosing between regular dairy and plant alternatives like soy, oat, or almond comes down to what your body actually gets from each glass.
How nutrients compare in your cup
Fresh cow milk naturally carries about 3.3 grams of protein in every 100 millilitres, alongside easy-to-absorb calcium that builds strong bones.
When you look at plant options, soy milk comes closest to matching dairy because it contains complete proteins that help repair body tissues.
On the other hand, almond and oat milks usually offer much less protein, often giving you less than one gram per glass.
A peer-reviewed study in Frontiers in Nutrition points out that “with the exception of cow’s milk and soy drinks, which had more than 3% protein, most milk alternatives contained less than or equal to 1% protein; therefore, they cannot be considered good protein sources.”
Packaged plant milks in shops also depend on added calcium and vitamins to match what dairy provides naturally, so reading the nutrition label is always a wise move.
Making your own nut milk on a budget
Buying packaged plant milk in Kenyan supermarkets can quickly drain your wallet.
The good news is that you can make a fresh, lactose-free drink right in your kitchen for very little money. Local ingredients like tiger nuts and macadamia nuts work wonders.
Simply soak raw tiger nuts or macadamias in water overnight, blend them with clean drinking water the next morning, and strain through a clean cloth.
A single kilogram of raw tiger nuts gives you several litres of smooth milk without any artificial additives or extra sugar.
For anyone avoiding lactose or trying to cut down on monthly shopping bills, homemade plant milk is a simple, budget-friendly choice that keeps your breakfast healthy and affordable.