Soy milk nutrition facts: what are the benefits and drawbacks?
Unsweetened soy milk has about 38 kcal and 3.55 g protein per 100 g in USDA's survey database, less energy than whole cow's milk at 61 kcal. USDA's Dietary Guidelines recommend unsweetened fortified soy beverages for people who avoid dairy. Soy is one of the nine major food allergens listed by the FDA.
Free download
Milk and Dairy Storage Chart (PDF): How long milk, plant milks, cream, yogurt and kefir last, opened and unopened. 23 rows, each with its source.
Thank you
Your chart is ready
We use your email only for this download.Also free:
Home Bar Storage Chart (PDF)Juice, Soda and Water Storage Chart (PDF)Coffee, Tea and Hot Drinks Storage Chart (PDF)Drink Strength, Calories and Units Cheat Sheet (PDF)Want the full pack? About 10 printable sheets: a larger chart for each drink type, a “has it gone off?” checklist, date labels, a party planner and an inventory sheet.
In this article
What are the nutrition facts for soy milk?
USDA FoodData Central survey (FNDDS) entries, per 100 g:
| Drink | kcal | Protein | Fat | Carbs | Calcium |
|---|---|---|---|---|---|
| Soy milk, unsweetened | 38 | 3.55 g | 2.12 g | 1.29 g | 101 mg |
| Soy milk, sweetened | 53 | 3.41 g | 2.05 g | 5.22 g | 97 mg |
| Soy milk, chocolate | 64 | 3.35 g | 2.03 g | 8.32 g | 94 mg |
| Whole cow’s milk (SR Legacy) | 61 | 3.15 g | 3.25 g | 4.8 g | 113 mg |
These are generic entries. Brands differ, so check the label.
Is soy milk fattening?
Unsweetened soy milk has fewer calories per 100 g than whole milk, while sweetened and chocolate versions have more. The Dietary Guidelines drinks fact sheet notes that too many calories from drinks can make it hard to stay at a healthy weight.
What are the benefits?
The Dietary Guidelines for Americans list fortified soy beverages (soy milk) among dairy choices, and say that if you avoid dairy, unsweetened fortified soy beverages are a good alternative. They advise looking for soy milks fortified with calcium, vitamin A and vitamin D. The NHS says unsweetened, calcium-fortified soya drinks can be given from age 1. We did not open an official source that states other health benefits.
What are the drawbacks?
- Allergy: the FDA lists soybeans among the major food allergens.
- Added sugar: sweetened and chocolate types carry more carbohydrate (see table).
- Not all are fortified: choose a fortified product if you rely on it for calcium.
Ask a doctor or dietitian if you have a medical condition or an allergy.
People also ask
What are the facts on soy milk?
Per 100 g, USDA lists unsweetened soy milk at 38 kcal, 3.55 g protein, 2.12 g fat and 1.29 g carbohydrate. Sweetened soy milk has 53 kcal and 5.22 g carbohydrate.
Is soy milk fattening?
Unsweetened soy milk (38 kcal per 100 g) has fewer calories than whole cow's milk (61 kcal per 100 g) in USDA data. Sweetened and chocolate versions have more calories.
What are the cons of soy milk?
Soybeans are one of the major food allergens listed by the FDA, and sweetened versions add sugar. The Dietary Guidelines advise choosing unsweetened soy milk fortified with calcium, vitamin A and vitamin D.
Sources
About · How we verify this · Editorial policy · Corrections
What would help you most next?
One tap. Anonymous. It helps us decide what to build.
Thank you. The free charts above are yours to keep.
