Soy milk vs. cow’s milk: which is better?
Neither is better for everyone. Per 100 g, USDA data show whole cow's milk has 61 kcal and 3.15 g protein, while plain unsweetened soy milk has about 38 kcal and 3.5 g protein. The FDA says only fortified soy drinks count in the dairy group because their key nutrients are similar to milk's. Check the Nutrition Facts label for calcium and vitamin D.
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
How do soy milk and cow’s milk compare in nutrition?
Figures below are per 100 g from USDA FoodData Central. Soy milk varies by brand and by whether it is sweetened or fortified, so these are typical records, not every product.
| Per 100 g | Whole cow’s milk | Soy milk, unsweetened | Soy milk, sweetened |
|---|---|---|---|
| Calories | 61 kcal | 38 kcal | 41 kcal |
| Protein | 3.15 g | 3.55 g | 2.78 g |
| Fat | 3.25 g | 2.13 g | 1.96 g |
| Saturated fat | 1.87 g | 0.31 g | not listed |
| Carbohydrate | 4.8 g | 1.29 g | 3.0 g |
| Calcium | 113 mg | 101 mg | 155 mg |
| Vitamin D | 1.3 mcg | 0.68 mcg | 4.63 mcg |
Sources: USDA records 171265 (whole milk, 3.25% milkfat, with added vitamin D), 1999630 (soy milk, unsweetened, plain, shelf stable) and 2257044 (soy milk, sweetened, plain, refrigerated).
Is soy milk a real substitute for cow’s milk?
The FDA says fortified soy beverages are the only plant drink in the Dietary Guidelines dairy group, because they have key nutrients similar to those in milk. It says other plant-based beverages are not currently included.
The NHS says unsweetened, calcium-fortified dairy alternatives made from plants such as soya also count toward the dairy and alternatives food group.
What should you check on the label?
- Calcium and vitamin D: plain soy milk is not guaranteed to have them added, as the two soy records above show.
- Added sugar: the FDA warns added sugars can make it hard to meet nutrient needs within calorie limits.
- Babies: the NHS says cow’s milk should not be given as a drink until a baby is 1 year old.
This is general information, not medical advice. Ask a doctor or dietitian about allergies or special diets.
People also ask
Is soy milk healthier than cow's milk?
The sources we opened do not rank them. USDA data show soy milk (unsweetened) has fewer calories and less saturated fat than whole milk per 100 g, but whole milk has more naturally occurring calcium unless the soy milk is fortified. Compare labels and ask a doctor or dietitian if you have specific needs.
Does soy milk have as much protein as cow's milk?
Per 100 g, USDA lists 3.55 g for unsweetened shelf-stable soy milk and 3.15 g for whole cow's milk. The sweetened refrigerated soy record shows 2.78 g, so brands differ.
Which plant milk counts as dairy in US guidelines?
The FDA says only fortified soy beverages are included in the dairy group. Other plant-based beverages are not currently included.
Sources
- USDA FoodData Central: Milk, whole, 3.25% milkfat, with added vitamin D (record 171265, via API), read 5 Nov 2026
- USDA FoodData Central: Soy milk, unsweetened, plain, shelf stable (1999630) and Soy milk, sweetened, plain, refrigerated (2257044), read 5 Nov 2026
- FDA: Using the Nutrition Facts Label to Choose Milk and Plant-Based Beverages, read 5 Nov 2026
- NHS: Milk and dairy nutrition, read 5 Nov 2026
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.
