Medically Reviewed by Bahee Van de Bor, RD, BCAPSc PGDipDiet, Specialist Paediatric Dietitian, former specialist dietitian at Great Ormond Street Hospital, with over 20 years of clinical experience in paediatric digestive health.
Parents are more confused than ever about choosing the best plant-based drinks and milk alternatives for toddlers.
One headline says oat drinks are the healthy choice. Another says toddler milks are full of sugar and should be avoided altogether.
Then you turn the carton around and realise some contain added sugars, some have almost no protein, some are not properly fortified, and others look nutritionally suitable until you examine the small print more carefully.
And if your child has cow’s milk allergy, multiple food allergies, or your family follows a plant-based or vegan diet, things become considerably more complicated.
Because not all plant-based drinks are nutritionally interchangeable. What works well for one child may be genuinely inappropriate for another.
As a paediatric dietitian with over 20 years of clinical experience, this is exactly where I see parents becoming overwhelmed. Particularly following recent UK guidance that has left many families unsure which products are actually suitable for children.
So in this updated guide I want to explain what the latest guidance says, where more nuance is needed in clinical practice, and how I currently think through plant-based drink choices for the children I see.
What changed recently?
Recent UK guidance from BSACI advises healthcare professionals to recommend unsweetened and fortified plant-based drinks for children aged one year and over.
It also advises against routinely recommending toddler and growing-up milks due to concerns about free sugars and ingredients such as maltodextrin.
For healthy children eating a well-balanced diet, much of this makes good clinical sense.
However, the guidance is primarily aimed at healthy children and population-level advice.
In clinic, children with cow’s milk allergy or multiple food allergies often need more individualised assessment because their nutritional risks and available options are very different.
The guidance has caused significant debate within specialist allergy dietetic practice for exactly this reason, and I think it is important to be transparent about that.
Why choosing a plant-based drink is more complicated than most parents realise
Many parents assume all plant-based drinks are broadly similar nutritionally. They are not.
Two cartons sitting next to each other on the supermarket shelf can have completely different protein levels, iodine content, calcium fortification, sugar content and calorie levels.
Some products look nutritionally responsible on the front of the carton and tell a very different story on the back.
Parents are often surprised to learn that two versions of the same product, one chilled and one UHT, can have completely different nutritional profiles. I will come back to this because it is one of the most common things I have to unpick with families in clinic.
This matters for toddlers in particular because these drinks often contribute significantly to daily intake of calories, protein, calcium, iodine and B vitamins.
And toddlers are unpredictable eaters. One day they eat well across a good range of foods. The next few days they may eat very little.
Nutritional gaps can appear more quickly than parents realise, especially in children also managing food allergies, gut symptoms or selective eating.
What I look for when assessing plant-based drinks in clinic
Rather than focusing on the front of the carton, I look at the full nutritional profile. In general I want to see:
- Calcium fortification, ideally at least 120mg per 100ml
- Iodine fortification
- Vitamin B12
- No added sugars
- Adequate protein that is comparable to cow’s milk
- Appropriate calories, particularly for children with poor growth or selective eating
Current UK public health guidance recommends a daily vitamin D supplement for all children under five, so I focus my attention on the nutrients that are harder to obtain elsewhere.
Iodine is top of that list.
The nutrient parents most commonly overlook: iodine
Cow’s milk is one of the main sources of iodine in UK children’s diets. Once dairy is removed, intake can fall quickly, and iodine is important for normal thyroid function and brain development.
The complicating factor is that not all fortified plant-based drinks contain iodine, even within the same brand.
One of the biggest misconceptions I see is parents assuming the healthy-looking plant-based drink is automatically the nutritionally strongest choice. Very often, it is not.
Many parents assume choosing a product labelled “no added sugars” automatically means it is the responsible nutritional choice. That is not always true when it comes to plant-based drinks. A product can be unsweetened and still be poorly fortified. The two things do not reliably go together.
Dietitian Alert: The Chilled vs. UHT Trap The chilled version of a soy drink may be iodine fortified while the UHT version of the same product is not, and may contain no calcium either. Which rather defeats the purpose of using it as a main drink for a dairy-free child. Always check the carton of the specific format you are buying, every time.
Organic plant drinks
Organic products are another area where parents are regularly caught out. Many organic plant-based drinks are not fortified at all. The word “organic” on the label says nothing about the iodine or calcium content inside.
The practical advice is simple: check the carton every single time you buy, because formulations change, and never assume the chilled and UHT versions of the same product are nutritionally identical.
What I currently drink at home
I use chilled Alpro soy no added sugars in my own tea and coffee. I choose it deliberately: soy is the only plant-based drink that contains all nine essential amino acids, making it a complete protein source with the strongest protein profile per 100ml of any plant-based option.
My youngest, who previously had a non-IgE mediated dairy and soy allergy and has since grown out of both, still enjoys Oatly.
These are the products I know well, which is part of why I recommend them regularly in clinic.
My current thoughts on the different plant-based drinks
Soya drinks
Soya remains one of the nutritionally strongest plant-based options for toddlers. It is the only plant-based drink with a complete protein profile, meaning it contains all nine essential amino acids, which matters for young children who are growing rapidly.
I generally recommend unsweetened soya drinks fortified with calcium, iodine and B12.
Several supermarket own-brand unsweetened soya drinks meet this criteria and are perfectly suitable.
There is no need to reach for a more expensive branded version if the label confirms adequate fortification.
One important point: check whether the specific product you are buying contains iodine, because the chilled and UHT versions within the same brand can differ significantly.
A note on Alpro Soya Growing Up Drink 1-3+
This product used to feature regularly in my recommendations, and it is worth explaining why that has changed.
When I first wrote this article, the range of well-fortified plant-based drinks available in UK supermarkets was much more limited.
Alpro Soya Growing Up Drink was one of the few options that reliably provided calcium, iodine, B12 and iron in one product.
The added sugars were a recognised trade-off: the extra calories helped match the energy profile of cow’s milk at a time when suitable alternatives were scarce.
That picture has changed considerably. There are now several unsweetened soya drinks that are well fortified across all the key nutrients, and growing concerns about the impact of free sugars on dental health in young children mean the trade-off that once made sense is harder to justify routinely.
For most children today, an unsweetened fortified soya drink is a better first choice.
If you were previously using the growing up version on my recommendation, it is worth checking whether a switch is appropriate for your child.
If your child has cow’s milk allergy or complex dietary needs, do speak to a paediatric dietitian before making any changes.
Soy for under 6 months old
We don’t recommend using plant-based alternatives as the main source of drink for babies under 12 months of age.
This includes soy drinks for babies under 6 months of age.
You can use soy drinks to make porridge or to prepare a sauce, but never as the main source of drink for babies under 6 months of age.
What about soy-based infant formula?
Infants under 6 months of age should generally avoid soy-based formulas.
This is due to concerns about the impact of isoflavones on the reproductive organs in infants.
For infants under 6 months of age, the dose of isoflavones per kg of body weight would be higher in small children.
Only children with certain medical conditions like galactosaemia might be recommended to use soy-based infant formula.
Children following a plant-based diet will be able to drink soy infant formula after discussing it with a paediatric dietitian.
Do speak to a paediatric dietitian like myself or your family doctor for individualised advice.
More on soy food can be found here.
Best for: children following vegan diets, source of protein and iodine, best non-dairy milk for toddlers
Oat drinks for toddlers
Oatly Oat Drink
Oat drinks are a useful option for children who cannot tolerate soya.
Oatly is a brand I recommend regularly, and supermarket own-brand oat drinks can also be suitable provided they are unsweetened and fortified with calcium, iodine and B12.
Parents sometimes ask about “Barista” editions of oat drinks.
These tend to be well fortified and have a slightly higher fat content, which can actually be useful for toddlers who need extra calories.
They are generally clinically appropriate, but always double-check the iodine label on the specific product.
Protein content in oat drinks is generally lower than soya, which is worth bearing in mind for children whose protein intake is already limited.
The iodine check applies here just as much as it does for soya: not all oat drinks are iodine fortified, so the label always matters.
Oat milk for babies
You can use oat milk for babies in cooking when you start weaning them onto solids.
Use oat milk for your baby when preparing porridge or making a white sauce.
Due to its nutrient profile, it can easily become the best plant alternative to milk for babies for cooking.
For babies under 12 months of age, oat milk should never be used as a replacement for breast milk or your baby’s specialist infant formula.
If your baby has been diagnosed with cow milk protein allergy, then choose plant milk that is also fortified with both calcium and iodine.
Please speak to your paediatric dietitian for specialist advice.
M&S Oat milk
I found the M&S Oat drinks handy too.
You’ll find it in the chilled section of the store and it is also iodine fortified.
However, availability can be an issue as it sells out quickly in some of the smaller boutique stores.
Although I’ve listed it as the second choice, if your child is avoiding all animal foods then the pea plant drink could also be an excellent choice.
Best for: milk allergy in babies, milk allergy in toddlers, children with soy allergies, no added sugar, milk substitute for toddlers with eczema
A note on Alpro Oat Growing Up Milk
This drink was a useful option when the range of fortified oat drinks was more limited, particularly for children with both dairy and soy allergies who needed a well-rounded alternative.
It provided calcium, iodine, B12, vitamin D, zinc and iron in one product, which at the time was difficult to find elsewhere.
However, due to growing concerns around dental health and the presence of added maltodextrin in this product, we would now recommend choosing an unsweetened oat drink that is fortified with calcium and iodine instead.
The range of suitable alternatives has expanded considerably and there is no longer a need to accept the trade-off.
Nutrition profile of this oat milk:
- calcium 120mg per 100ml
- zinc 0.9mg per 100ml
- iron 1.4 mg per 100ml
- iodine 11.3 ug per 100ml
- vitamin B12 0.38 ug per 100 ml
- vitamin D 1.5 ug per 100ml
- sugars: 2.5g per 100ml
Milk substitute for kids – Coconut drink
Koko Super Dairy Free Drink
Coconut drinks are sometimes considered for children with multiple allergies where soya, oat and pea are not well tolerated.
Most are low in protein, and nutritional suitability varies considerably between products.
Koko Kids is iodine fortified, which is helpful, but it also contains sugars from concentrated apple juice so it is not a straightforward unsweetened recommendation.
The standard unsweetened Koko range contains no iodine, making it unsuitable as a main drink for a toddler on a dairy-free diet.
This is a good example of why you cannot rely on a brand name alone.
Coconut drinks can occasionally be useful in specific clinical situations but I would not position them as a first-line option.
For other calcium-rich foods, do read:
Pea milk
Mighty Pea Milk
Pea-based drinks do not get the attention they deserve, partly because they are less visible in supermarkets.
Nutritionally they can be a very good option (however, very low in calories).
Mighty Pea unsweetened, for example, provides 180mg of calcium per 100ml, 30 micrograms of iodine, and contains B12. That is a genuinely strong nutritional profile.
Pea drinks are particularly worth considering for children with multiple allergies who cannot tolerate soya or oat, and I think they are an underused option in clinical practice.
However, it is very low in calories at only 25 calories per 100ml.
What are some of the other best non-dairy milk alternatives for toddlers?
Rice drink
Rice drinks are not recommended for children under five years of age due to concerns about naturally occurring inorganic arsenic.
This applies regardless of fortification status.
Nut drink
Almond and other nut-based drinks are generally too low in protein and calories to function as a main milk drink for toddlers.
Some are calcium fortified, but the overall nutritional profile is quite limited for young children.
I rarely recommend them as a primary alternative.
I’ve covered the various other types of plant milk like nut milk, seed milk, hemp milk and rice milk in this article:
What about toddler and growing-up milks?
This is the area that has generated the most debate following the recent guidance.
For healthy toddlers eating a balanced and varied diet, toddler and growing-up milks are generally unnecessary.
The free sugars content in many of these products is genuinely high, and there is good reason to steer families away from them as a routine choice.
However, there are children for whom a specialised formula or fortified product may still be appropriate on a temporary basis: children with cow’s milk allergy and multiple food allergies, poor growth, significant nutritional deficiencies, or very selective eating.
For these children the decision should be made with a registered dietitian who can assess the full picture, rather than applying population guidance to a child with complex individual needs.
This is not a loophole. It is simply what individualised clinical care looks like in practice.
A quick checklist for choosing a plant-based drink
When families ask me what to look for, I usually suggest checking the following:
- Unsweetened, and check the ingredients list as well as the sugar figure. Concentrated fruit juice contributes free sugars without always appearing obviously on the nutrition panel
- Calcium fortified, ideally 120mg per 100ml or above
- Iodine fortified
- Contains vitamin B12, particularly important for children following plant-based or vegan diets. Less critical for children with allergies who regularly eat fish and other animal foods
- No non-sugar sweeteners
- Not organic unless you can confirm it is also fortified
Current UK public health guidance recommends a daily vitamin D supplement for all children under five. This applies regardless of what drink your child is having and regardless of diet.
The bottom line
The biggest thing I want parents to take away from this is that plant-based drinks are not automatically good or bad. The right choice depends on your child’s wider diet, any allergies or medical conditions, their growth, and what they are realistically eating across the week.
That is exactly why this topic has become so confusing. Broad guidance does not always translate neatly into real children, real families and real feeding situations.
If you are feeling overwhelmed by the conflicting information around dairy-free or plant-based diets, you are certainly not alone. This is exactly the kind of thing I help families work through in clinic every week.
If your child has cow’s milk allergy, multiple food allergies, or you are concerned about their nutritional intake on a dairy-free diet, you are welcome to book a free assessment call to discuss what individual support might look like.
Other useful reading
- 9 Nutritious Diary-Free Snacks for Toddlers
- Dairy Free Yoghurt For Babies: Which One Is Best?
- How To Get Enough Iodine On A Dairy-Free Diet
- Is Oat Milk Low FODMAP?
What structured support looks like
In my clinical programme, the Happy Belly Club®, I work with families through a structured 12-week process.
Before any dietary change is recommended, I look at the full picture, stool patterns, dietary intake, gut history, what has already been tried and why it may not have worked. That assessment changes everything, because post-infectious gut symptoms rarely have a single cause and rarely respond to a single fix.
From there we work through the Happy Belly Formula, Identify, Restore, Thrive, stabilising the gut, rebuilding dietary variety, and helping children get back to normal eating and normal daily life.
For many families, this process provides clarity after months of confusion and conflicting advice.
If you would like to understand whether this approach is right for your child, you can book a free 15-minute Discovery Call. No pressure. Just a clear conversation about what is going on and whether I can help.
What is the best plant-based drink for toddlers?
There is no single best option for every child. Soya drinks are nutritionally the strongest choice for many toddlers because soya is the only plant-based source that contains all nine essential amino acids, giving it the best protein profile. Unsweetened oat and pea drinks can also be suitable provided they are fortified with calcium, iodine and B12. The right choice depends on your child’s diet, any allergies, and their growth. A paediatric dietitian can help you assess which option is most appropriate for your child individually.
Are oat drinks suitable for toddlers?
Unsweetened oat drinks fortified with calcium, iodine and B12 can be suitable for toddlers, particularly for children who cannot tolerate soya. However, oat drinks are generally lower in protein than soya, which is worth bearing in mind if your child’s protein intake is already limited. Always check the label carefully, as not all oat drinks are iodine fortified, and the chilled and UHT versions of the same product can differ nutritionally.
Which dairy-free milk alternatives contain iodine?
Not all plant-based drinks contain iodine, even within the same brand. Some chilled versions of soya and oat drinks are iodine fortified while the UHT versions are not. Pea drinks such as Mighty Pea unsweetened also provide good levels of iodine. Organic plant-based drinks are often not fortified at all. Always check the nutrition label of the specific product you are buying, and never assume formulations stay the same over time.
Can children with cow’s milk allergy use plant-based drinks?
Yes, but the choice needs more careful consideration than for healthy children without allergies. Children with cow’s milk allergy, and particularly those with multiple food allergies, have a more limited range of suitable options and a higher nutritional risk. The recent UK guidance on plant-based drinks was primarily aimed at healthy children, and individual assessment by a registered dietitian is strongly recommended for allergy families to ensure nutritional needs are being met.
Are toddler and growing-up milks recommended?
Current UK guidance advises against routinely using toddler and growing-up milks in healthy children due to their free sugars content, including ingredients such as maltodextrin. However, in some clinical situations, such as multiple food allergies, poor growth, or significant dietary restrictions, a specialised formula may still be appropriate temporarily under dietitian supervision. This is not a decision that should be based on general guidance alone.
Do plant-based drinks contain enough vitamin D for children?
Most plant-based drinks contain some vitamin D, but current UK public health guidance recommends that all children under five receive a daily vitamin D supplement regardless of their diet or the drinks they consume. This applies whether your child drinks cow’s milk, a plant-based drink, or a combination of both.
Are organic plant-based drinks suitable for toddlers?
Organic plant-based drinks are often not fortified with calcium, iodine or B12. The organic label indicates how the ingredients were grown, not the nutritional value of the product. For toddlers relying on a plant-based drink as a main dairy alternative, an unfortified organic product is unlikely to meet their nutritional needs. Always check the label regardless of whether the product is organic or conventional.
What should I look for on the label of a plant-based drink?
Check for calcium fortification of at least 120mg per 100ml, iodine, vitamin B12, and no added sugars or non-sugar sweeteners. Also check the ingredients list for concentrated fruit juice, which contributes free sugars without always appearing clearly on the nutrition panel. If the product is organic, check carefully whether it has been fortified, as many have not.
About the Author
Bahee Van de Bor is a Registered Paediatric Dietitian specialising in children’s digestive health. She has over 20 years of clinical experience, including 12 years working at Great Ormond Street Hospital. Bahee works with families whose children experience constipation, diarrhoea, tummy pain and IBS-type symptoms through her clinical programme, the Happy Belly Club®.
If you are concerned about your child’s ongoing gut symptoms, you can learn more about the Happy Belly Club® or request a Discovery Call to discuss your child’s situation.
