At a glance
- 8.5 g protein and 92 calories per 1 cup (243 g).
- 9.2 g protein per 100 calories: #156 of 536 foods in our USDA list, #8 of 39 in legumes & soy.
- 0 g fiber and 83 mg sodium per serving.
What is soy milk like to eat?
Soy milk is a plant-based milk made from soybeans and water. It works like dairy milk in coffee, cereal, smoothies and baking, and unsweetened versions keep the flavor neutral.
How can you eat more soy milk?
Try this
Pour over oats or cerealBlend into a smoothie with banana and peanut butterUse in coffee or a latteCook oatmeal in it instead of waterIs soy milk good on a GLP-1?
A cold glass or a smoothie made with soy milk is easy to sip slowly when solid food is hard to face. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does soy milk compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Soy milk | 1 cup | 8.5 g | 92 | 9.2 g |
| Milk | 1 cup | 8.3 g | 123 | 6.8 g |
| Almond milk | 1 cup | 1.7 g | 46 | 3.7 g |
| Tofu | 1/2 cup | 21.8 g | 181 | 12 g |
Close to soy milk per calorie: edamame (9.8 g), chicken wings (9.4 g), natto (9.2 g), plain yogurt (8.4 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Choose unsweetened if you want to limit added sugar, and check that it is fortified with calcium and vitamin D if you use it in place of dairy milk.
What's the full nutrition for soy milk?
| Nutrient | Per 1 cup (243 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 92 | 38 | |
| Protein | 8.5 g | 3.5 g | 17% |
| Fat | 5.1 g | 2.1 g | |
| Saturated fat | 0.7 g | 0.3 g | 3% |
| Carbohydrate | 3.2 g | 1.3 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 1.5 g | 0.6 g | |
| Sodium | 83 mg | 34 mg | 4% |
| Calcium | 245 mg | 101 mg | 19% |
| Iron | 1.3 mg | 0.54 mg | 7% |
| Vitamin B12 | 0.9 mcg | 0.39 mcg | 38% |
| Vitamin D | 1.7 mcg | 0.7 mcg | 9% |
USDA FoodData Central, Foundation: "Soy milk, unsweetened, plain, shelf stable". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
