Fortified Plant Milks

Overview

Fortified plant milks (soy, almond, oat, etc.) provide essential nutrients like B12, vitamin D, and sometimes iodine, helping close vegan nutrient gaps.

Within the BRAIN Diet framework, targets foods providing essential brain supporting vitamins: D (UV-exposed mushrooms; fortified plant milks/yogurts), B12 (fortified plant milks, nutritional yeast) [1][2].

Key Nutritional Highlights

• Fortified plant milks can help close calcium and iron gaps when paired appropriately within mixed meals [1]
• B-vitamin fortification in plant beverages supports one-carbon and neurochemical pathways in vegan patterns [2]
• Fortified plant milks (soy, almond, oat, etc.) provide essential nutrients like B12, vitamin D, and sometimes iodine, helping close vegan nutrient gaps. [1]
• Targets foods providing essential brain supporting vitamins: D (UV-exposed mushrooms; fortified plant milks/yogurts), B12 (fortified plant milks, nutritional yeast). [2]
• Fortified plant milks (soy, almond, oat, etc.) provide essential nutrients like B12, vitamin D, and sometimes iodine, helping close vegan nutrient gaps.

Food Context

Synergies

• Part of functional food strategy

Sourcing

• Choose fortified varieties for B12 and D

Preparation

• Check fortification levels and forms (methylcobalamin for B12)
• Important for vegan/vegetarian nutrient sufficiency

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	112 kcal	—
Protein	3.5 g	—
Total fat	0 g	—
Saturated fat	0 g	—
Carbohydrates	23.5 g	—
Fibre	1.2 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Calcium	88 mg	8.8%
Vitamin B12	0 µg	0%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
Iodine	Present — quantity not established *	—
Vitamin B12	Present — quantity not established *	—
Vitamin D	Present — quantity not established *	—

Source notes (supplementary):

• * Iodine: Fortified Plant Milks is used as a dietary iodine source; iodine is often absent from USDA SR Legacy nutrient panels, so quantity is not established for this page.
• * Vitamin B12: Fortified Plant Milks supply vitamin B12 only when fortified; USDA SR Legacy has no single representative product, so quantity is not established.
• * Vitamin D: Fortified Plant Milks supply vitamin D only when fortified; quantity varies by product and is not taken from a single USDA commodity record.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Yogurt, chocolate, nonfat milk, fortified with vitamin D, FDC ID 172221, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

4 substances in this food

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

I^-

Iodine

Thyroid hormone synthesis; neurodevelopment; neurotransmitter regulation

Vitamin B12 (Cobalamin)

Methylation; myelin; mitochondrial odd-chain FA metabolism

Vitamin D

Neurotrophic and immune modulation; calcium homeostasis

References

[1] Fortified plant milks can help close calcium and iron gaps when paired appropriately within mixed meals. Hallberg et al. 1989. Iron absorption in man: ascorbic acid and dose-dependent inhibition by phytate

[2] B-vitamin fortification in plant beverages supports one-carbon and neurochemical pathways in vegan patterns. Kennedy et al. 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review