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There is no permanent category winner because formulas change, but current U.S. examples show the trade-off clearly: Silk Unsweet Almondmilk has 30 calories and 0 g sugar per cup, Oatly Unsweetened Oatmilk has 40 calories per cup, and Silk Unsweet Soymilk has 80 calories but 8 g protein and less than 1 g sugar. Lowest calorie and most nutritionally similar to milk are different questions.
Calcium in many plant milks is added during manufacturing rather than coming mainly from the diluted almond, oat or soy itself. Current Silk examples range from 300 mg calcium per cup in unsweet soy to 470 mg in unsweet almond. Fortification can make calcium substantial, but it does not make every other nutrient equivalent to dairy milk.
Removing milk fat mainly lowers calories, total fat and saturated fat. USDA references per 100 g: whole milk 61 calories and 3.25 g fat; 2% milk 50 calories and about 2 g fat; skim milk 34 calories and 0.08 g fat. Protein stays close to 3.2–3.4 g and calcium remains around 113–122 mg.
The biggest predictable change is fat. USDA plain yogurt references provide about 61 calories, 3.25 g fat and 3.47 g protein/100 g for whole-milk yogurt versus 50 calories, 0.1 g fat and 4.2 g protein for nonfat. Carbohydrate is product-dependent and can be higher in nonfat yogurt because milk solids and processing differ.
Young jackfruit can mimic shredded-meat texture, but not its protein density: roughly 2–2.6 g/100 g versus about 20 g/100 g in raw 90/10 ground beef.
The highest-protein plant meat alternatives are usually TVP, seitan, tempeh, firm tofu and some formulated burgers. Normal portions of several provide roughly 17–20 g protein, while young jackfruit has only about 2–2.6 g/100 g. TVP looks exceptionally high per 100 g because it is measured dry before absorbing water.
A formulated plant burger can come fairly close to beef in protein but differ sharply in saturated fat and sodium. Normalizing both to 100 g makes the trade-offs clearer.
Using current unsweetened products, Silk soy milk provides 8 g protein per cup while Oatly Unsweetened lists 0 g. Fortification can make calcium and vitamin D look similar despite very different macros.
In current unsweetened examples, Silk almond milk has 30 calories and 1 g protein per cup; Oatly Unsweetened has 40 calories and 0 g. Much of the calcium comes from fortification.
Textured vegetable protein is usually defatted soy flour turned into dry porous pieces. A plain current product provides 12 g protein and 4 g fiber per 23 g dry serving; hydration changes weight, not total protein.
TVP and tofu are both soy foods, but their water content makes a direct cup-for-cup comparison misleading. TVP is dry and protein-dense until rehydrated; tofu is a moist curd. Both can supply complete soy protein, but texture and nutrient details vary by product.
Dry TVP and raw ground beef contain very different amounts of water. Comparing enough of each to provide about 20 g protein makes the trade-offs clearer.