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Soy Milk Calories
Plant-based protein source, lactose-free, vegan milk alternative
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Soy Milk (240 g) has 91 calories. That works out to 38 calories per 100 g. It contains 3.6 g of carbs, 7.9 g of protein, 5 g of fat and 1.4 g of fiber. Its 0.2 mg of Copper covers 21% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Soy Milk?
Soy milk is a plant-based drink made by soaking and grinding soybeans with water, then straining the mixture. It has roots in East Asian food traditions and is now widely used as an alternative to dairy milk. Smooth and creamy-looking, it has a mild, slightly bean-like taste; sweetness and texture vary between versions.
It is often poured over cereal, blended into smoothies or added to coffee, and can also be used in cooking and baking. Soy milk provides plant protein, with 3.3 g per 100 g in the figures shown here. Choose an unsweetened version if you want a less sweet drink, and shake the carton before pouring for an even texture.
Soy Milk Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
1.5g
· 1% DV
Protein
3.3g
· 7% DV
Fat
2.1g
· 3% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 35% · Fat 49%
Soy Milk Vitamins & Minerals
Vitamins
Vitamin K
7µg · 6% DV
Biotin
1.5µg · 5% DV
B1
0.05mg · 4% DV
B5
0.2mg · 4% DV
Minerals
Phosphorus
50mg · 7% DV
Magnesium
15mg · 4% DV
Selenium
2µg · 4% DV
Potassium ⭐
120mg · 4% DV
How Nutritious Is Soy Milk?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Soy Milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soy Milk
To burn the 38 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Soy Milk Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Soy Milk Contain Allergens?
Contains these allergens:
Which Diets Is Soy Milk Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Soy Milk Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.5g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
Compare Soy Milk
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Frequently Asked Questions About Soy Milk
Can soy milk replace dairy milk in baking?
Yes, soy milk can usually replace dairy milk in cakes, muffins, pancakes, and sauces in a one-to-one amount. Unsweetened soy milk works best in savory dishes; sweetened or flavored versions can change the taste of a recipe.
Does soy milk contain estrogen?
No, soy milk does not contain human estrogen. It contains plant compounds called isoflavones, which can interact weakly with estrogen receptors but are not the same as the hormone produced by the body.
Does soy milk lower testosterone in men?
No, research has not shown that ordinary soy or soy milk consumption lowers testosterone in men. Concerns often confuse soy isoflavones with human estrogen, which soy milk does not contain.
Can you freeze soy milk?
Yes, you can freeze soy milk, but thawing often changes its texture and makes it separate. Freeze it only if you plan to use it in cooking or smoothies, then shake or blend it well after thawing.
Can you make tofu from soy milk?
Yes, tofu is made by coagulating soy milk and pressing the curds. For homemade tofu, use plain soy milk made from soybeans and water; many commercial cartons contain additives that can prevent reliable curdling.
Is soy milk safe to drink during pregnancy?
Yes, soy milk is generally safe to drink during pregnancy as part of a varied diet. Choose pasteurized products, and consider a calcium- and vitamin-fortified option if you use it instead of dairy milk.
Does unopened soy milk need to be refrigerated?
Not always; shelf-stable soy milk can be stored unopened in a cool, dry cupboard. Refrigerated soy milk must stay cold even before opening, so follow the storage instructions on the carton.
How long does homemade soy milk last?
Homemade soy milk typically keeps for only a few days in the refrigerator because it lacks commercial sterilization and packaging. Store it in a clean, covered container and discard it if its smell, taste, or appearance changes.
Can soy milk be used to make yogurt?
Yes, soy milk can be cultured into yogurt with a suitable starter. Plain soy milk usually works better than flavored varieties, and the finished yogurt may need extra setting time or a thickener to get a firm texture.
Why does soy milk separate when heated?
Soy milk can separate when exposed to high heat, acidic ingredients, or both. Heat it gently and stir it in gradually; this is especially useful when adding it to soups or sauces.
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Nutrition data compiled from USDA FoodData Central and scientific sources.