Is Soy Milk Healthy? Nutrition, Calories & Alternatives
Soy Milk nutrition facts per 100 ml and per serving
| Nutrient | Per 100 ml | Serving: cup, 240 ml |
|---|---|---|
| Calories | 40 kcal | 96 kcal |
| Energy (kilojoules) | 167 kJ | 402 kJ |
| Protein | 3.2 g | 7.7 g |
| Fat | 1.8 g | 4.3 g |
| incl. saturated | 0.3 g | 0.7 g |
| Total carbohydrates | 3.2 g | 7.7 g |
| incl. sugars | 2.2 g | 5.3 g |
| incl. fiber | 0.4 g | 1 g |
| Salt | 0.1 g | 0.2 g |
*Where the numbers come from
Values per 100 ml as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
40 kcal (167 kJ) per 100 ml · P/F/C 3.2/1.8/3.2 g
Serving (cup, 240 ml) — 96 kcal (402 kJ) · Nutri-Score B
Per 100 ml: sugar: low saturated fat: low salt: low fiber: low
Yes. On its nutrient profile, soy milk is a healthy choice: grade B on the open 2023 Nutri-Score algorithm — the best grade any drink except water can get.
For
- All green on the traffic light: 2.2 g sugar, 0.1 g salt and 0.3 g saturated fat per 100 ml.
- Protein: 7.7 g per serving — 14% of the 56 g daily reference for a 70 kg (154 lb) adult.
A typical serving (cup, 240 ml) has 96 kcal, 7.7 g protein, 4.3 g fat and 7.7 g carbs. Other amounts in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Soy milk is the plant milk closest to cow's milk in protein; fortified versions add calcium and vitamin D.
protein 32%fat 40%carbs 28%
Soy Milk calories by volume, 100–500 ml
250 ml of soy milk has 100 calories and 330 ml has 132. The table gives protein, fat and carbs for each amount; for any other amount, type your own into the calculator below.
| Volume | Kcal | P / F / C, g |
|---|---|---|
| 100 ml | 40 | 3.2 / 1.8 / 3.2 |
| 200 ml | 80 | 6.4 / 3.6 / 6.4 |
| 240 ml — typical serving | 96 | 7.7 / 4.3 / 7.7 |
| 250 ml | 100 | 8 / 4.5 / 8 |
| 330 ml | 132 | 11 / 5.9 / 11 |
| 500 ml | 200 | 16 / 9 / 16 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
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How much movement is one serving?
A serving (cup, 240 ml) is 96 kcal — roughly 31 min of easy walking or 12 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Soy Milk: swaps and alternatives
No need to swap: soy milk gets grade B, the second-best of five, and nothing is in the red on the per-100 ml traffic light: sugar 2.2 g (red is over 11.25 g), saturated fat 0.3 g (over 2.5 g) and salt 0.1 g (over 0.75 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 240 ml, a typical serving of soy milk.
Soy Milk vs similar foods: calories compared
| Per 100 ml | Kcal | P / F / C, g |
|---|---|---|
| Almond Milk | 24 | 0.5 / 1.9 / 1.8 |
| Soy Milk | 40 | 3.2 / 1.8 / 3.2 |
| Oat Milk | 47 | 0.8 / 1.5 / 8.3 |
| Whole Milk | 60 | 2.9 / 3.2 / 4.7 |
FAQ
How many calories are in 100 ml of soy milk?
100 ml of soy milk has 40 calories, with 3.2 g protein, 1.8 g fat and 3.2 g carbohydrates.
How many calories are in a serving of soy milk?
A serving (cup, 240 ml) has 96 calories: 7.7 g protein, 4.3 g fat and 7.7 g carbs.
What are the macros of soy milk?
Per 100 ml: 3.2 g protein, 3.2 g carbs and 1.8 g fat. By calories that's about 32% protein, 28% carbs and 40% fat.
How long do you have to walk to burn a serving of soy milk?
About 31 min of easy walking or 12 min of cycling for a 70 kg (154 lb) person — that's the 96 calories in a serving (cup, 240 ml).
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