Beverages
Soy Milk
Overview
Why drink soy milk?
Unsweetened fortified soy milk is the closest plant drink to dairy milk in protein, with about 7 grams per cup and almost no sugar. Fortification adds calcium, vitamin D and B12, making it a practical everyday swap for anyone avoiding dairy without giving up nutrition.
Good to know: Look for the unsweetened version like this one, since flavored and sweetened soy milks can carry 10 grams or more of added sugar per cup, and shake the carton so the settled calcium is actually in your glass.
Complete plant protein
One cup supplies 6.95 g of protein (14% DV), a soy protein that covers all essential amino acids for muscle repair and daily maintenance.
Bone-supporting calcium and D
Added calcium reaches 301 mg per cup (23% DV) alongside 2.92 µg of vitamin D, the pairing your body relies on to build and keep bone.
B vitamins for energy
A cup delivers 2.7 µg of vitamin B12 (112% DV) plus riboflavin at 39% DV, nutrients that help turn food into usable energy and support nerves.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in soy milk?
Calories
33kcal
Protein
2.9g
Carbs
1.7g
Fat
1.6g
Fiber
0.5g
Sugars
0.41g
Minerals
- Calcium124 mg10%
- Iron0.46 mg3%
- Magnesium16 mg4%
- Phosphorus32 mg3%
- Potassium120 mg3%
- Sodium37 mg2%
- Copper0.08 mg9%
Vitamins
- Vitamin D1.2 µg6%
- Thiamin (B1)0.15 mg13%
- Riboflavin (B2)0.21 mg16%
- Niacin (B3)0.17 mg1%
- Vitamin B60.05 mg3%
- Vitamin B121.1 µg46%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
Side by side, per 100 g
Soy Milk vs Milk
| Nutrient | Soy Milk | Milk |
|---|---|---|
| Calories | 33 kcal | 61 kcal |
| Protein | 2.9 g | 3.1 g |
| Fat | 1.6 g | 3.3 g |
| Saturated fat | 0.21 g | 1.9 g |
| Sugars | 0.41 g | 5 g |
| Fiber | 0.5 g | 0 g |
| Calcium | 124 mg | 113 mg |
| Iron | 0.46 mg | 0.03 mg |
| Magnesium | 16 mg | 10 mg |
| Potassium | 120 mg | 132 mg |
| Vitamin E | — | 0.07 mg |
| Vitamin D | 1.2 µg | 1.3 µg |
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Source: USDA FoodData Central, “Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D” (SR Legacy, FDC ID 175215).View the USDA record ↗ (opens in a new tab).