Soy Milk: Calories, Nutrition Facts, and Health Benefits (2026)

Soy milk contains 80 calories and 6.3 g of protein per 1 cup unsweetened (243 g). It has 2.9 g of carbs, 1 g of fiber, and 2.4 g of sugar, making it a nutritious alternative to dairy.

This page provides comprehensive information on the nutrition of soy milk, including its calorie content and health benefits. We will explore its impact on common dietary goals and compare it with other milk alternatives.

Soy Milk Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for soy milk per 1 cup unsweetened (243 g) and per 100 g.

Values are for 1 cup unsweetened (243 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	80	33	4%
Protein	6.3 g	2.6 g	13%
Carbohydrates	2.9 g	1.2 g	1%
Fiber	1.0 g	0.4 g	3%
Sugar	2.4 g	1.0 g	-
Fat	3.6 g	1.5 g	5%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	296 mg	122 mg	6%
Calcium	299 mg	123 mg	23%
Sodium	124 mg	51 mg	5%

About 17% of soy milk calories come from carbohydrates, 37% from protein and 47% from fat.

Soy Milk by Health Goal

Here, we present how soy milk rates against various common health goals, helping you make informed dietary choices.

Goal	Rating	Why
Weight loss	Good	80 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 3 per serving
Bone health	Good	Provides 299 mg calcium (23% DV) for bones
Digestion	Good	Yogurt and kefir add probiotics; the lactose in dairy bothers some people
Heart health	Good	Calcium and protein; lower-fat options cut the saturated fat
Muscle gain	Fair	Modest protein at 6.3 g per serving

Soy Milk and Blood Sugar

Glycemic index: 34. Glycemic load: 3 per serving.

Soy Milk has a glycemic load of about 3 per serving, so it has a modest effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.

How Soy Milk Compares to Other Dairy and Alternatives

The comparison table highlights how soy milk stacks up against other dairy and non-dairy milk alternatives.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Calcium (mg)
Soy Milk	33	2.6	1.5	123
Almond Milk	15	0.4	1.2	188
Oat Milk	50	1.3	1.5	120
Milk	61	3.1	3.3	113

Soy Milk Myths, Checked

Soy milk lowers testosterone , Misleading. Moderate soy intake has not been shown to affect testosterone in men.

Soy milk has no protein , False. It has about 6 to 7 g per cup, similar to cow milk.

How to Track Soy Milk

Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log soy milk accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of soy milk?

One cup of unsweetened soy milk contains 80 calories. This makes it a low-calorie option compared to many other beverages.

Is soy milk good for weight loss?

Soy milk can be beneficial for weight loss due to its low calorie content of 80 calories per cup and its protein content of 6.3 g, which may help increase feelings of fullness.

Can people with diabetes eat soy milk?

People with diabetes can include soy milk in their diets, as it has a low glycemic load of about 3 per serving, making it a suitable option for blood sugar management.

How much protein is in soy milk?

Soy milk contains 6.3 g of protein per cup, which is comparable to cow's milk and makes it a good source of plant-based protein.

Is soy milk high in sugar?

Soy milk has 2.4 g of sugar per cup, which is relatively low compared to many flavored milk alternatives, making it a good choice for those monitoring sugar intake.

Is soy milk as good as cow milk?

Soy milk is often considered a good alternative to cow's milk, especially for those who are lactose intolerant, as it provides similar protein levels and essential nutrients like calcium.

Key Takeaways

• Soy milk has 80 calories per cup.
• It contains 6.3 g of protein, making it a strong dairy alternative.
• There are 2.4 g of sugar per cup of soy milk.
• Soy milk provides 299 mg of calcium per serving.
• It has a low glycemic load of about 3.
• Soy milk is suitable for those with lactose intolerance.