Which plant-based milk is best for vitamin D?

November 12, 2025 •

4 min read

According to the American Society for Nutrition, roughly 70% of plant-based milk alternative products sold in the marketplace are fortified with both calcium and vitamin D. Finding which plant-based milk is best for vitamin D depends almost entirely on checking the product's nutrition label for added nutrients rather than relying on the plant source alone.

Quick Summary

Most plant-based milks are not naturally rich in vitamin D, but fortification levels vary by brand and type. Fortified soy, pea, and almond milks often contain notable amounts, but comparing labels is crucial for finding the right choice for individual health and dietary needs.

Key Points

Fortification is everything: Plant-based milks don't naturally contain vitamin D; manufacturers add it, so always check the label for fortification details.
Soy and pea milks often pack more protein: For those seeking high protein plus vitamin D, fortified soy and pea milks are the best options, rivaling dairy milk's protein content.
Almond and oat milks vary greatly: While popular and often fortified, almond and oat milks typically contain less protein. Their vitamin D content depends heavily on the specific brand.
Shake before you pour: Since added nutrients like vitamin D and calcium can settle, giving the carton a good shake ensures an even distribution of nutrients in every serving.
Unsweetened is the way to go: Choose unsweetened varieties to gain the health benefits of vitamin D fortification without the extra calories and added sugars.
Consider other benefits: Look beyond just vitamin D. Oat milk offers fiber, while hemp milk provides omega-3 and omega-6 fatty acids.
Beware of organic options: Organic plant milks are often not fortified with vitamins and minerals like vitamin D, so check the label carefully if fortification is a priority.

Why Fortification is Key for Vitamin D

Unlike cow's milk, which is often fortified with vitamin D as a public health measure, plant-based milks do not naturally contain this essential nutrient. The presence and amount of vitamin D in a plant-based milk is entirely dependent on the manufacturer's decision to fortify it. This means the best plant-based milk for vitamin D isn't a single type, but rather any variety that has been fortified to a comparable level as dairy milk.

Manufacturers add vitamin D to their plant-based products, such as soy, almond, and oat milk, to increase their nutritional value and appeal to health-conscious consumers. The levels of fortification can differ significantly from one brand to another, and even between different product lines from the same company. For example, some brands may offer a 'high vitamin D' option, while their organic versions are often unfortified. For this reason, checking the nutrition facts label is the single most important step when choosing a plant-based milk for its vitamin D content.

Popular Fortified Plant-Based Milks

Soy Milk

For many years, soy milk has been considered one of the most nutritionally complete plant-based milk options, closely mimicking the protein content of cow's milk. Many brands fortify their soy milk with calcium and vitamin D, making it an excellent source of both nutrients. Some brands offer a vitamin D content similar to fortified dairy milk, with around 3-5 mcg (120-200 IU) per cup. Soy milk offers a creamy texture and is versatile for many uses, from cooking to coffee.

Pea Milk

Made from pea protein, pea milk is another plant-based contender known for its high protein content, similar to soy milk. Many brands fortify their pea milk with vitamin D and calcium, with some containing high levels of vitamin D, sometimes as much as 5 mcg or more per serving. This makes it a great option for those seeking both high protein and significant vitamin D intake.

Almond Milk

While naturally low in protein and calories, fortified almond milk is a popular option that can provide a good source of vitamin D and calcium. Brands typically fortify it to meet or exceed the levels found in dairy milk. Its light, nutty flavor makes it a favorite for smoothies and cereals. However, it is crucial to check the label for added sugars, as some flavored versions can be high in calories.

Oat Milk

Oat milk has gained popularity for its creamy texture and mild, naturally sweet taste. Many commercially available oat milks are fortified with vitamin D, calcium, and vitamin B12. The vitamin D content can be comparable to other fortified plant milks, but it is important to check the label as fortification levels vary. Oat milk also offers the benefit of containing some fiber, which is not found in most other plant milks.

Comparison of Fortified Plant-Based Milks


Milk Type	Vitamin D (mcg per cup)*	Protein (g per cup)*	Key Considerations
Fortified Soy Milk	~2.7 - 5.0	~7 - 8	High protein, similar nutritional profile to dairy.
Fortified Pea Milk	~2.5 - 5.0	~8	High protein, creamy texture.
Fortified Almond Milk	~2.4 - 5.0	~1	Low calorie, but check for added sugars.
Fortified Oat Milk	~2.3 - 4.4	~1 - 4	Contains fiber, creamy texture, check fortification levels.
Fortified Rice Milk	~2.4 - 5.0	<1	Often fortified to high levels, but very low in protein.

*Note: Values can vary significantly by brand. Always check the Nutrition Facts label for the most accurate information.

The Health Benefits of Fortified Plant-Based Milks

Choosing a fortified plant-based milk is a practical strategy for increasing your vitamin D intake, especially for those on a vegan or dairy-free diet. The benefits of adequate vitamin D are well-documented and extend beyond just bone health:

Bone Health: Vitamin D is critical for helping the body absorb calcium, which is essential for maintaining strong bones and teeth and reducing the risk of osteoporosis.
Immune Support: Sufficient vitamin D levels are linked to a stronger immune system, which helps the body fend off infections and illnesses.
Cardiovascular Health: Research suggests that adequate vitamin D may help regulate blood pressure and reduce inflammation, contributing to overall heart health.
Mood and Mental Health: Some studies have linked low vitamin D levels to a higher risk of depression. Maintaining proper levels can support overall mental well-being.

Making the Best Choice for Your Needs

To ensure you are getting the best fortified plant-based milk for your needs, consider the following:

Check the label: Always read the Nutrition Facts label to confirm that the product is fortified with vitamin D and to see the exact amount per serving.
Shake the carton: Fortification minerals like calcium and vitamin D can sometimes settle at the bottom. Shaking the carton before pouring ensures you get the full nutritional benefit in every glass.
Consider protein: If you are using plant milk as a protein source, options like soy or pea milk are superior to almond or oat milk.
Watch for added sugar: Choose unsweetened varieties whenever possible to avoid excess sugar intake.
Be aware of allergies: Different plant milks offer solutions for various allergies. Soy milk is high in protein but a common allergen, while almond and oat milk are good alternatives for those with soy allergies. Pea milk and hemp milk are good options for those with nut or soy allergies.
Evaluate other ingredients: Pay attention to other additives, thickeners, and emulsifiers. Some brands prioritize minimal ingredients.

Conclusion

Ultimately, the best plant-based milk for vitamin D is a matter of individual preference, brand, and careful label reading. While plant-based milks do not naturally contain vitamin D, manufacturers have made it easy to find fortified options that contribute significantly to your daily intake. Fortified soy, pea, almond, and oat milks can all be great choices. By prioritizing fortified, unsweetened versions and considering your additional nutritional needs, you can find the perfect plant-based milk to support your bone health and overall well-being.

For more information on comparing nutritional content, the FDA offers excellent guidance on understanding food labels, available at FDA: Milk and Plant-Based Milk Alternatives: Know the Nutrient Difference.

Frequently Asked Questions

No, not all plant-based milk is fortified with vitamin D. Fortification is optional and depends on the manufacturer. It is important to always check the Nutrition Facts label to confirm that the product contains added vitamin D.

There is no single plant-based milk that always has the most vitamin D, as fortification levels vary by brand and type. However, some fortified pea, almond, and rice milks can have particularly high amounts, sometimes reaching 5 micrograms (mcg) or more per serving.

Generally, organic plant-based milks are not fortified with vitamin D or other minerals like calcium. If you need a fortified product, you will likely need to choose a non-organic brand. Check the label carefully to be sure.

The easiest way to tell is by looking at the Nutrition Facts label on the packaging. The amount of Vitamin D will be listed along with other vitamins and minerals. The term 'fortified' may also be mentioned on the packaging.

No, soy milk does not contain vitamin D naturally. Any vitamin D present in soy milk is added during the manufacturing process through fortification.

Fortified plant-based milks often use vitamin D2 (ergocalciferol), which is derived from yeast. Cow's milk is typically fortified with vitamin D3 (cholecalciferol), sourced from lanolin. Both forms are effectively absorbed by the body.

It is recommended to shake the carton of fortified plant milk before drinking because added minerals like calcium and vitamin D can settle at the bottom of the container. Shaking helps distribute these nutrients evenly.