Soy Milk: Calories, Nutrition & Healthier Swaps
40 kcal per 100 ml · Nutri-Score A
sugar: low saturated fat: low salt: low fiber: low
Soy milk is the plant milk closest to cow's milk in protein; fortified versions add calcium and vitamin D.
Soy Milk nutrition facts per 100 ml and per serving
| Nutrient | Per 100 ml | Serving: glass, 200 ml |
|---|---|---|
| Calories | 40 kcal | 80 kcal |
| Protein | 3.2 g | 6.4 g |
| Fat | 1.8 g | 3.6 g |
| incl. saturated | 0.3 g | 0.6 g |
| Carbohydrates | 2.8 g | 5.6 g |
| incl. sugars | 2.2 g | 4.4 g |
| Fiber | 0.4 g | 0.8 g |
| Salt | 0.1 g | 0.2 g |
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.
Soy Milk: nutrition highlights
Nutritionally it's mainly a source of energy: 40 kcal per 100 g, 80 kcal per serving.
On the open Nutri-Score algorithm, soy milk gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (glass, 200 ml) is 80 kcal — roughly 26 min of easy walking or 10 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.
Healthier swaps for Soy Milk
There's no swap in our base that is clearly better at the same calories — soy milk is already one of the better choices in its category.
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