
Plant-based milks have become a staple in our everyday lives, like avocado toast and questionable TikTok trends.
Whether you’re vegan, lactose intolerant, or just someone who cares about the planet, switching to plant-based milk is a choice that’s as fashionable as it is ethical.
But every time you try to Google which plant-based milk is the most environmentally friendly, you’re thrown into a whirlpool of confusion. Carbon footprint? Water use? Land use? It’s like trying to solve a Rubik’s cube blindfolded.
Each milk has its strengths and weaknesses, making it tough to declare a clear winner. However, after diving into the data, we found the answer was right under our noses all along.
To Make It Clear: Dairy Sucks
Before we get into the nitty-gritty, let’s get one thing straight: dairy milk is the villain of this story. No plot twists here. All plant-based milks are better options when it comes to the environment.
Compared to dairy, plant milks use up to 80% less land, consume up to 90% less water, and emit up to 80% fewer greenhouse gases. Plus, there’s the obvious benefit of not contributing to animal cruelty.
What Is The Most Eco-Friendly Plant-Based Milk Then?
Alright, let’s cut to the chase. Why is it so difficult to answer the question of which plant-based milk is the most eco-friendly?
Here’s the scoop: it’s not that scientists are trying to confuse us. In fact, they’re providing all the crucial data to help us make informed decisions. The problem is that the data itself is complex.
Metrics To Look At
There are three main metrics to consider:
- Carbon Emissions
- Land Use
- Water Use
Surprisingly, none of these metrics alone gives us a clear winner. For instance, almond milk is a low-carbon superstar but has a significant drawback when it comes to water use.
The Rankings
Based on a 2018 study by Poore and Nemecek, BBC Science Focus provides a straightforward comparison of common plant milks per one glass (200 ml):
Carbon Emissions:
- Almond: 0.14 kg
- Oat: 0.18 kg
- Soy: 0.20 kg
- Rice: 0.24 kg
Land Use:
- Rice: 0.07 m2
- Almond: 0.10 m2
- Soy: 0.13 m2
- Oat: 0.15 m2
Water Use:
- Soy: 5.6 l
- Oat: 9.6 l
- Rice: 54 l
- Almond: 74.3 l
Here’s Where the Confusion Comes in
While almond milk has the lowest carbon emissions, it uses significantly more water compared to other plant milks. Conversely, rice milk, though requiring the least land, has the highest carbon emissions.
So, Which Plant-Based Milk Is The Most Eco-Friendly?
Drumroll, please… the answer is soy milk! Soy milk stands out as the most eco-friendly plant-based milk, primarily due to its minimal water use. It also performs well in terms of carbon emissions and land use, making it an all-around winner. The second-best option is oat milk, which balances its environmental impact fairly well across all metrics.

Our Crucial Discovery: Water Use Wins
After sifting through all the metrics and data, it became clear that to find the most eco-friendly plant-based milk, we needed to focus on the metric with the most significant impact: water use. While all metrics are important, water use stands out as the game-changer in this debate. Here’s why prioritizing water use makes sense:
The Differences Are Not That Huge in Land Use and Carbon Emission
When you look at the numbers, the differences in land use and carbon emissions among
plant-based milks are relatively small. The most eco-friendly option in terms of water use, however, is far and away the winner. While the worst and best plant-based milks differ by 1.7 times in carbon emissions and 2.1 times in land use, they differ by a massive 13 times in water use.
Water Use Metric Is Most Important Because of Climate Change
Water use is increasingly critical in the face of climate change, as it directly impacts resource availability. Climate change is causing more erratic precipitation patterns, frequent droughts, and the accelerated melting of glaciers, which all contribute to heightened water scarcity. As water becomes more precious, efficient management of this resource is essential.

The water-energy nexus highlights another crucial aspect of efficient water use: reducing the energy needed for irrigation. This efficiency not only conserves water but also helps lower greenhouse gas emissions associated with energy production.
Additionally, crops that require less water are more resilient to the impacts of climate change, which is vital for maintaining food security as environmental conditions become less predictable.
Over-reliance on groundwater poses another challenge. Aquifers, which are slow to replenish, face increased depletion due to excessive use. Climate change exacerbates this problem, making it even more important to manage water resources carefully.
In regions like California and the Middle East, where water shortages are acute, managing water use effectively is the most important factor for achieving sustainability.
But Isn’t Soy Milk Linked to Deforestation?
This is a common concern, but it’s largely a misconception. While it’s true that soy farming is linked to deforestation and biodiversity loss, most of the soy produced globally isn’t used for human consumption.
Over 77% of global soy is used to feed livestock, with another 16% going to biofuels, vegetable oils, and other industrial purposes. Only about 7% of global soy production is used directly in products like tofu, tempeh, and soy milk.

What About Other Plant Milks that Weren’t in the Study?
While soy milk is the current frontrunner, the world of plant-based milks is rapidly evolving. Innovation continues to push the boundaries, and several promising alternatives are emerging.
Currently, several alternatives show promise but need more large-scale environmental studies.
Pea Milk
Pea milk is emerging as a strong contender. It requires relatively little water to produce, and one industry-funded study found that pea milk’s carbon emissions are comparable to oat and soy milk. Plus, peas have the unique ability to fix nitrogen into the soil, reducing the need for fertilizers.
Hemp and Buckwheat Milk
Hemp milk is another eco-friendly option. Hemp plants require minimal water and are often grown without pesticides. Buckwheat milk is also gaining attention for its low water use and ability to thrive in poor soil conditions.
Other Nuts
While almonds are notorious for their high water use, not all nuts are created equal in the sustainability department. For instance, hazelnuts have a much lower water footprint, requiring about 10,515 m3 of water per tonne compared to almonds’ hefty 16,095 m3.
Hazelnuts also require minimal upkeep and can survive in harsh environments. Chestnuts and walnuts follow suit with relatively low water footprints. Brazil nuts are the champions, with an average water footprint of just 253 m3 per tonne, making them an eco-friendly nut choice.

So, Should I Only Drink Soy Milk From Now On?
Actually, no. As aptly put by The Conversation, “It’s better to diversify the plant-based milks we use. Shifting to only one option, even if it’s the most environmentally friendly one for the time being, means the market demand may potentially become overexploited.”
Additionally, diversifying your milk choices can help spread the environmental load. Sourcing nuts and grains from companies that grow responsibly and organically, buying in bulk, and making your own milk at home can further reduce your environmental impact. Mixing it up with soy, oat, and your favorite nut milk on rotation is a great strategy.
Final Thoughts
We hope this article has made your quest for the most eco-friendly plant milk a bit easier. Soy milk emerges as the clear winner in terms of water use, making it a top choice in the context of climate change and water scarcity. However, incorporating a variety of plant-based milks, such as oat and hazelnut, can help maintain a balanced environmental footprint.
Remember, while we aren’t scientists, the data strongly suggests that soy milk is the most eco-friendly option, especially in regions facing water crises. By making informed choices, you can enjoy your plant-based milk with a clear conscience, knowing you’re doing your part to protect our planet. Cheers to greener choices and delicious, sustainable sips!