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

Soy milk has 3.5 g of protein and 38 calories, while whole milk has 3.3 g of protein and 60 calories. Soy milk is lower in calories.

Soy milk and whole milk are popular choices for beverages and cooking. Each offers unique nutritional profiles that may appeal to different dietary needs and preferences.

What Is the Difference Between Soy Milk and Whole Milk?

Soy milk is a plant-based beverage made from soybeans and water. It is often fortified with vitamins and minerals to enhance its nutritional value. Whole milk is a dairy product that contains a higher fat content compared to reduced-fat or skim milk. It is rich in calcium and other essential nutrients.

Soy Milk vs Whole Milk: Nutrition Side by Side

The following comparison highlights the nutritional differences between soy milk and whole milk per 100 g.

Nutrient (per 100 g)	Soy milk (unsweetened)	Whole milk
Calories	38 kcal	60 kcal
Protein	3.5 g	3.3 g
Carbs	1.3 g	4.8 g
Sugar	0.6 g	4.8 g
Fat	2.1 g	3.2 g
Fiber	0 g	0 g
Sodium	34 mg	38 mg

Which Is Better, Soy Milk or Whole Milk?

For weight loss: Soy milk has 38 calories per 100 g, while whole milk has 60 calories. This makes soy milk a better option for those looking to reduce calorie intake.

For muscle and protein: Soy milk contains 3.5 g of protein, slightly higher than whole milk's 3.3 g. Both provide a good source of protein.

For low-carb or low-sugar: Soy milk has 1.3 g of carbs and 0.6 g of sugar, compared to whole milk's 4.8 g of carbs and 4.8 g of sugar. Soy milk is lower in both categories.

How to Track Soy milk and Whole milk Accurately

Portion sizes and macronutrient content can be easily misjudged, affecting dietary choices. 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 with a healthcare professional for dietary recommendations. 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 whole milk has 3.3 g.

Which has fewer calories?

Soy milk has 38 calories, while whole milk has 60 calories.

What are the carbohydrate contents?

Soy milk contains 1.3 g of carbs, whereas whole milk contains 4.8 g.

What is the sugar content in each?

Soy milk has 0.6 g of sugar, while whole milk has 4.8 g.

How much fat is in soy milk?

Soy milk contains 2.1 g of fat, compared to whole milk's 3.2 g.

What is the sodium content in both?

Soy milk has 34 mg of sodium, while whole milk has 38 mg.

Key Takeaways

• Soy milk has 38 calories per 100 g.
• Whole milk has 60 calories per 100 g.
• Soy milk contains 3.5 g of protein.
• Whole milk contains 3.3 g of protein.
• Soy milk has 1.3 g of carbs.
• Whole milk has 4.8 g of carbs.