Soy Milk vs Almond Milk: Calories and Nutrition Compared (2026)

Soy milk has 3.5 g of protein and 38 calories, while almond milk has 0.5 g of protein and 20 calories. Soy milk is higher in protein and almond milk is lower in calories.

Soy milk and almond milk are popular plant-based milk alternatives. Each offers distinct nutritional benefits that cater to different dietary needs.

What Is the Difference Between Soy Milk and Almond Milk?

Soy milk is a beverage made from soybeans, providing a source of plant-based protein. It is often fortified with vitamins and minerals. Almond milk is a dairy-free milk alternative made from ground almonds and water. It is typically lower in calories and protein compared to soy milk.

Soy Milk vs Almond Milk: Nutrition Side by Side

The following table provides a side-by-side comparison of soy milk and almond milk based on their nutritional content.

Nutrient (per 100 g)	Soy milk (unsweetened)	Almond milk (unsweetened)
Calories	38 kcal	20 kcal
Protein	3.5 g	0.5 g
Carbs	1.3 g	1.5 g
Sugar	0.6 g	1.2 g
Fat	2.1 g	1.2 g
Fiber	0 g	0 g
Sodium	34 mg	59 mg

Which Is Better, Soy Milk or Almond Milk?

For weight loss: Almond milk has fewer calories at 20 compared to soy milk's 38 calories, making it a better choice for weight loss.

For muscle and protein: Soy milk contains 3.5 g of protein, significantly more than almond milk's 0.5 g, making it preferable for muscle building.

For low-carb or low-sugar: Soy milk has 1.3 g of carbs and 0.6 g of sugar, while almond milk has 1.5 g of carbs and 1.2 g of sugar, making soy milk slightly lower in both.

How to Track Soy milk and Almond milk Accurately

It's easy to misjudge portion sizes and macros when comparing different types of milk alternatives. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Soy milk has 3.5 g of protein, while almond milk has 0.5 g.

Which has fewer calories?

Almond milk has 20 calories, while soy milk has 38 calories.

What is the sugar content in soy milk?

Soy milk contains 0.6 g of sugar per 100 g.

What is the fat content in almond milk?

Almond milk contains 1.2 g of fat per 100 g.

How much sodium is in soy milk?

Soy milk has 34 mg of sodium per 100 g.

What are the carbohydrate levels in almond milk?

Almond milk contains 1.5 g of carbohydrates per 100 g.

Key Takeaways

• Soy milk has 38 calories per 100 g.
• Almond milk has 20 calories per 100 g.
• Soy milk contains 3.5 g of protein.
• Almond milk contains 0.5 g of protein.
• Soy milk has 1.3 g of carbohydrates.
• Almond milk has 1.5 g of carbohydrates.