{
  "meta": {
    "title": "Plant drinks",
    "updated": "2026-10-04",
    "itemCount": 10,
    "disclaimer": "Educational reference for common unsweetened plant drinks in EU/UK retail wording. Not medical advice and not a substitute for product labels.",
    "naming": "UI copy uses plant drink / drink only. USDA FoodData Central rows may still say milk in the database description; cards cite that row without repeating milk in titles.",
    "nutrients": {
      "basis": "Per 100 g on the cited FoodData Central row (about 100 ml for these beverages)",
      "note": "Energy, protein, fat, carbohydrate, sugars, calcium, and vitamin D are shown when published on the cited row. Fortified vitamins and minerals are common on commercial drinks. When Foundation or SR Legacy lack an unsweetened beverage row, this directory cites a USDA Branded Food unsweetened row and converts labeled cup nutrients to per 100 g.",
      "source": "https://fdc.nal.usda.gov/",
      "audited": "2026-10-04"
    },
    "water": {
      "summary": "Global average green + blue + grey water footprint, 1996-2005, from Mekonnen and Hoekstra (2011) Table 3 only. Published as cubic meters per metric ton, which equals liters per kilogram of the named Table 3 row.",
      "source": "https://doi.org/10.5194/hess-15-1577-2011",
      "audited": "2026-10-04",
      "policy": "Table 3 soy drink product row for soy drink. Other drinks use the primary crop row for the named base (almonds shelled or peeled, rice paddy, oats). No appendix figures or proxy crops."
    },
    "skipped": []
  },
  "items": [
    {
      "id": "almond-drink",
      "name": "Almond drink",
      "aliases": [
        "unsweetened almond drink",
        "almond beverage"
      ],
      "base": "nut",
      "category": "Nut-based drink",
      "lede": "Unsweetened shelf-stable row. Fortified vitamins on the USDA profile.",
      "why": "Low energy per 100 g on the cited row. Calcium, vitamin A, vitamin D, and vitamin B12 on the profile reflect typical fortified retail drinks, not almonds alone.",
      "nutrients": {
        "kcal": 15,
        "proteinG": 0.56,
        "fatG": 1.22,
        "carbsG": 0.34,
        "sugarsG": 0,
        "fiberG": 0,
        "calciumMg": 172.7,
        "vitDMcg": 0.93,
        "sodiumMg": 59.6,
        "fdcId": 1999631,
        "description": "Almond milk, unsweetened, plain, shelf stable (Foundation, fortified)",
        "fdcRowLabel": "Unsweetened, plain, shelf stable (Foundation, fortified)",
        "fortified": true
      },
      "waterLPerKg": 16095,
      "waterNote": "Mekonnen and Hoekstra 2011 Table 3: Almonds, shelled or peeled (16 095 L/kg). Table 3 has no almond drink product row."
    },
    {
      "id": "cashew-drink",
      "name": "Cashew drink",
      "aliases": [
        "unsweetened cashew drink",
        "cashew plant based beverage"
      ],
      "base": "nut",
      "category": "Nut-based drink",
      "lede": "USDA Branded unsweetened cashew beverage row.",
      "why": "No Foundation or SR Legacy cashew drink row on FoodData Central. This card cites USDA Branded Food FDC 2176365 (unsweetened cashew plant based beverage), nutrients per 100 g from the 240 g labeled cup.",
      "nutrients": {
        "kcal": 17,
        "proteinG": 0.42,
        "fatG": 1.25,
        "carbsG": 0.83,
        "sugarsG": 0.42,
        "fiberG": 0,
        "calciumMg": 157,
        "vitDMcg": null,
        "sodiumMg": 48,
        "fdcId": 2176365,
        "description": "Plant Folk unsweetened cashew plant based beverage (USDA Branded Food)",
        "fdcRowLabel": "Unsweetened cashew plant based beverage (Branded, per 100 g from 240 g cup)",
        "fdcDataType": "Branded",
        "fortified": true
      },
      "waterLPerKg": 14218,
      "waterNote": "Mekonnen and Hoekstra 2011 Table 3: Cashew nuts (14 218 L/kg). Not a cashew drink product row."
    },
    {
      "id": "coconut-drink",
      "name": "Coconut drink",
      "aliases": [
        "unsweetened coconut drink",
        "coconut beverage"
      ],
      "base": "coconut",
      "category": "Coconut drink",
      "lede": "USDA Branded unsweetened coconut beverage row.",
      "why": "No unsweetened coconut drink row in Foundation or SR Legacy (SR Legacy 174116 is sweetened). This card cites USDA Branded Food FDC 2392995 (Silk unsweet coconutmilk), per 100 g from the 240 g labeled cup.",
      "nutrients": {
        "kcal": 17.1,
        "proteinG": 0,
        "fatG": 1.67,
        "carbsG": 0.42,
        "sugarsG": 0,
        "fiberG": 0,
        "calciumMg": 192,
        "vitDMcg": null,
        "sodiumMg": 19,
        "fdcId": 2392995,
        "description": "Silk unsweet coconutmilk, unsweet (USDA Branded Food)",
        "fdcRowLabel": "Unsweetened coconut beverage (Branded, per 100 g from 240 g cup)",
        "fdcDataType": "Branded",
        "fortified": true
      },
      "waterLPerKg": 2687,
      "waterNote": "Mekonnen and Hoekstra 2011 Table 3: Coconuts (2 687 L/kg). Not a coconut drink product row."
    },
    {
      "id": "hazelnut-drink",
      "name": "Hazelnut drink",
      "aliases": [
        "unsweetened hazelnut drink",
        "hazelnut plant based beverage"
      ],
      "base": "nut",
      "category": "Nut-based drink",
      "lede": "USDA Branded unsweetened hazelnut beverage row.",
      "why": "No Foundation or SR Legacy hazelnut drink row. This card cites USDA Branded Food FDC 2271477 (Pacific Foods hazelnut original unsweetened plant-based beverage), per 100 g from the 240 g labeled cup. Calcium and sugars are not published on that FDC row.",
      "nutrients": {
        "kcal": 12,
        "proteinG": 0.42,
        "fatG": 1.25,
        "carbsG": 0.42,
        "sugarsG": null,
        "fiberG": 0.4,
        "calciumMg": null,
        "vitDMcg": null,
        "sodiumMg": 38,
        "fdcId": 2271477,
        "description": "Pacific Foods hazelnut original unsweetened plant-based beverage (USDA Branded Food)",
        "fdcRowLabel": "Unsweetened hazelnut plant-based beverage (Branded, per 100 g from 240 g cup)",
        "fdcDataType": "Branded",
        "fortified": false
      },
      "waterLPerKg": 10515,
      "waterNote": "Mekonnen and Hoekstra 2011 Table 3: Hazelnuts, shelled or peeled (10 515 L/kg)."
    },
    {
      "id": "hemp-drink",
      "name": "Hemp drink",
      "aliases": [
        "unsweetened hemp drink",
        "hemp beverage"
      ],
      "base": "seed",
      "category": "Seed drink",
      "lede": "USDA Branded unsweetened hemp beverage row.",
      "why": "No Foundation or SR Legacy hemp drink row. This card cites USDA Branded Food FDC 2695211 (Pacific Foods unsweetened hemp milk), per 100 g from the 240 g labeled cup.",
      "nutrients": {
        "kcal": 25,
        "proteinG": 1.25,
        "fatG": 1.88,
        "carbsG": 0.42,
        "sugarsG": 0,
        "fiberG": 0,
        "calciumMg": 108,
        "vitDMcg": 1,
        "sodiumMg": 50,
        "fdcId": 2695211,
        "description": "Pacific Foods unsweetened hemp milk, plant based milk (USDA Branded Food)",
        "fdcRowLabel": "Unsweetened hemp beverage (Branded, per 100 g from 240 g cup)",
        "fdcDataType": "Branded",
        "fortified": true
      },
      "waterLPerKg": 3685,
      "waterNote": "Mekonnen and Hoekstra 2011 Table 3: Hempseed (3 685 L/kg)."
    },
    {
      "id": "macadamia-drink",
      "name": "Macadamia drink",
      "aliases": [
        "unsweetened macadamia drink",
        "macadamia beverage"
      ],
      "base": "nut",
      "category": "Nut-based drink",
      "lede": "USDA Branded unsweetened macadamia beverage row.",
      "why": "No Foundation or SR Legacy macadamia drink row. This card cites USDA Branded Food FDC 718860 (Milkadamia unsweetened macadamia milk), per 100 g from the 240 g labeled cup. The product lists pea protein; it is still a cited unsweetened macadamia beverage row.",
      "nutrients": {
        "kcal": 21,
        "proteinG": 0.42,
        "fatG": 2.08,
        "carbsG": 0.42,
        "sugarsG": 0,
        "fiberG": 0.4,
        "calciumMg": 188,
        "vitDMcg": null,
        "sodiumMg": 40,
        "fdcId": 718860,
        "description": "Milkadamia unsweetened macadamia milk (USDA Branded Food)",
        "fdcRowLabel": "Unsweetened macadamia beverage (Branded, per 100 g from 240 g cup)",
        "fdcDataType": "Branded",
        "fortified": true
      },
      "waterLPerKg": null,
      "waterNote": "Mekonnen and Hoekstra 2011 Table 3 has no macadamia nut row on this page. Water stays blank."
    },
    {
      "id": "oat-drink",
      "name": "Oat drink",
      "aliases": [
        "unsweetened oat drink",
        "oat beverage"
      ],
      "base": "grain",
      "category": "Grain drink",
      "lede": "Unsweetened refrigerated row. Some maltose shows as sugars.",
      "why": "Foundation refrigerated unsweetened row with analytical macronutrients. Maltose from oat enzymes can show up as sugars even when the product is sold as unsweetened.",
      "nutrients": {
        "kcal": 48,
        "proteinG": 0.8,
        "fatG": 2.7,
        "carbsG": 5.1,
        "sugarsG": 2.3,
        "fiberG": 0,
        "calciumMg": 148.5,
        "vitDMcg": 1.7,
        "sodiumMg": 42,
        "fdcId": 2257046,
        "description": "Oat milk, unsweetened, plain, refrigerated (Foundation, fortified)",
        "fdcRowLabel": "Unsweetened, plain, refrigerated (Foundation, fortified)",
        "fortified": true
      },
      "waterLPerKg": 1788,
      "waterNote": "Mekonnen and Hoekstra 2011 Table 3: Oats (1 788 L/kg)."
    },
    {
      "id": "pea-drink",
      "name": "Pea drink",
      "aliases": [
        "unsweetened pea drink",
        "pea protein beverage"
      ],
      "base": "legume",
      "category": "Legume drink",
      "lede": "Highest protein in this set on a cited unsweetened pea row.",
      "why": "No Foundation or SR Legacy pea drink row. This card cites USDA Branded Food FDC 1945193 (Ripple unsweetened nutritious pea milk), per 100 g from the 240 g labeled cup.",
      "nutrients": {
        "kcal": 29,
        "proteinG": 3.33,
        "fatG": 1.88,
        "carbsG": 0,
        "sugarsG": 0,
        "fiberG": 0,
        "calciumMg": 188,
        "vitDMcg": null,
        "sodiumMg": 54,
        "fdcId": 1945193,
        "description": "Ripple unsweetened nutritious pea milk, original (USDA Branded Food)",
        "fdcRowLabel": "Unsweetened pea beverage (Branded, per 100 g from 240 g cup)",
        "fdcDataType": "Branded",
        "fortified": true
      },
      "waterLPerKg": 1979,
      "waterNote": "Mekonnen and Hoekstra 2011 Table 3: Peas, dry (1 979 L/kg). Not a pea drink product row."
    },
    {
      "id": "rice-drink",
      "name": "Rice drink",
      "aliases": [
        "unsweetened rice drink",
        "rice beverage"
      ],
      "base": "grain",
      "category": "Grain drink",
      "lede": "Unsweetened grain drink row. Starches can read as sugars on the label.",
      "why": "SR Legacy unsweetened row. Natural starches can still read as sugars on the label-backed profile; compare brands on pack if you need zero sugar.",
      "nutrients": {
        "kcal": 47,
        "proteinG": 0.28,
        "fatG": 0.97,
        "carbsG": 9.2,
        "sugarsG": 5.28,
        "fiberG": 0.3,
        "calciumMg": 118,
        "vitDMcg": 1,
        "sodiumMg": 39,
        "fdcId": 171942,
        "description": "Beverages, rice milk, unsweetened (SR Legacy, fortified)",
        "fdcRowLabel": "Rice beverage, unsweetened (SR Legacy, fortified)",
        "fortified": true
      },
      "waterLPerKg": 2497,
      "waterNote": "Mekonnen and Hoekstra 2011 Table 3: Rice, paddy (2 497 L/kg)."
    },
    {
      "id": "soy-drink",
      "name": "Soy drink",
      "aliases": [
        "unsweetened soy drink",
        "soy beverage"
      ],
      "base": "legume",
      "category": "Legume drink",
      "lede": "Highest protein here on the cited unsweetened row.",
      "why": "Highest protein in this starter set on the cited unsweetened shelf-stable Foundation row. Still much lower protein than cooked soybeans per 100 g.",
      "nutrients": {
        "kcal": 38,
        "proteinG": 3.5,
        "fatG": 2.1,
        "carbsG": 1.3,
        "sugarsG": 0.56,
        "fiberG": 0,
        "calciumMg": 101,
        "vitDMcg": 0.68,
        "sodiumMg": 34.3,
        "fdcId": 1999630,
        "description": "Soy milk, unsweetened, plain, shelf stable (Foundation, fortified)",
        "fdcRowLabel": "Unsweetened, plain, shelf stable (Foundation, fortified)",
        "fortified": true
      },
      "waterLPerKg": 3763,
      "waterNote": "Mekonnen and Hoekstra 2011 Table 3: Soy drink product row (3 763 L/kg)."
    }
  ]
}