How Many Calories in Soy Milk? Nutrition Facts & Macros
A cup of soy milk (240 g) has 103 calories
Protein 6.2g · Carbs 11.8g · Fat 3.5g
Soy milk is the most popular plant-based milk alternative and the closest to cow's milk in protein content — 2.6 g vs 3.15 g per 100 g. At 43 kcal per 100 g, it sits between ultra-light almond milk (15 kcal) and oat milk (48 kcal). Most commercial soy milk is fortified with calcium, vitamins A and D, making it a nutritionally complete dairy substitute. Soy isoflavones remain debated, but major health organizations consider moderate consumption safe. Soy milk is about 90% water.
180 kJ · per 100g · Water: 90.36 g
Calorie Calculator: Soy Milk
240 g Soy Milk contains 103 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (240 ml / 240 g) | 103 kcal | 6.2g | 11.8g | 3.5g |
| 1/2 cup (120 g) | 52 kcal | 3.1g | 5.9g | 1.8g |
| 100 grams | 43 kcal | 2.6g | 4.9g | 1.5g |
Snap a photo — AI counts the calories for you.
Soy Milk — Nutrition Facts
| Soy Milk | per 100g |
|---|---|
| Calories | 43 kcal |
| Protein | 2.6 g |
| Fat | 1.47 g |
| Carbs | 4.92 g |
| Fiber | 0.2 g |
| Sugar | 3.65 g |
| Sodium | 47 mg |
| Potassium | 122 mg |
| Magnesium | 15 mg |
| Phosphorus | 43 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.031 mg |
| Folate | 9 mcg |
| Manganese | 0.062 mg |
| Water | 90.36 g |
Source: USDA FoodData Central (FDC ID: 172456) · Data verified April 2026
Variations
Original soy milk (fortified)
The standard version at 43 kcal per 100 g. Fortified with calcium, vitamins A and D. Most common in stores. Good balance of protein (2.6 g) and moderate calories.
Unsweetened soy milk
About 33 kcal per 100 g — roughly 25% fewer calories than original. No added sugar, so carbs drop to around 1.5-2.0 g per 100 g. Best choice for weight loss and keto. Same protein content (2.6 g/100 g) as original.
Vanilla soy milk
About 47 kcal per 100 g — slightly more than original due to added sugar and vanilla flavoring. Carbs rise to around 5.5-6.0 g per 100 g. Popular for smoothies and cereal. If you prefer vanilla flavor, look for unsweetened vanilla versions (~35 kcal/100 g).
Dietary Perspectives
For Weight Loss
A good dairy alternative at 43 kcal per 100 g — a cup (240 g) has 103 kcal vs whole milk at 146 kcal. Unsweetened version (~33 kcal/100 g) saves even more. Higher protein (2.6 g/100 g) than almond milk (0.4 g) keeps you fuller. Choose unsweetened for weight loss.
For Athletic Performance
Best plant-based milk for protein — 2.6 g per 100 g, closest to cow's milk (3.15 g). A cup provides 6.2 g complete soy protein with all essential amino acids. Fortified versions add calcium and vitamin D for bone health. Good post-workout in smoothies.
For Keto
Borderline — 4.72 g net carbs per 100 g (4.92 g carbs minus 0.2 g fiber). A cup (240 g) has ~11.3 g net carbs — significant on strict keto. Unsweetened version (~3 g net carbs per cup) is better. Almond milk (0.3 g net carbs per 100 g) is much better for keto. Use soy milk only in small amounts on keto.
Frequently Asked Questions
How many calories are in soy milk?
One cup (240 g) of soy milk contains approximately 103 calories. Per 100 g, it has 43 calories — less than whole cow's milk (61 kcal) but more than almond milk (15 kcal). Unsweetened soy milk has about 33 kcal per 100 g, while vanilla-flavored versions have around 47 kcal.
How much protein is in soy milk?
Soy milk has 2.6 g of protein per 100 g — the highest among plant-based milks and close to cow's milk (3.15 g). One cup provides about 6.2 g of complete soy protein containing all essential amino acids. By comparison, almond milk has only 0.4 g and oat milk about 1.0 g per 100 g.
Is soy milk healthy?
Soy milk is a nutritious dairy alternative. It provides complete protein (2.6 g/100 g), is naturally cholesterol-free, and most brands are fortified with calcium, vitamins A and D. Soy isoflavones may support heart health and bone density. Major health organizations including the FDA consider moderate soy consumption safe for the general population.
Soy milk vs almond milk — which is healthier?
Soy milk: 43 kcal, 2.6 g protein, 4.92 g carbs, 1.47 g fat per 100 g. Almond milk: 15 kcal, 0.4 g protein, 1.31 g carbs, 0.96 g fat. Soy milk has 6.5x more protein and is the only plant milk with complete protein comparable to dairy. Almond milk wins on calories. Choose soy for nutrition, almond for minimal calories.
Is soy milk good for weight loss?
Soy milk is a reasonable choice for weight loss at 43 kcal per 100 g — a cup (240 g) has 103 kcal vs 146 kcal for whole cow's milk. Unsweetened soy milk (~33 kcal/100 g) saves even more. Its higher protein content (2.6 g/100 g) compared to almond milk (0.4 g) helps with satiety. Choose unsweetened versions and avoid vanilla or chocolate flavors with added sugar.
Is soy milk keto-friendly?
Soy milk is borderline for keto. It has 4.72 g net carbs per 100 g (4.92 g carbs minus 0.2 g fiber). One cup (240 g) provides about 11.3 g net carbs — a significant portion of the 20-50 g daily keto limit. Unsweetened soy milk (~3 g net carbs per cup) is a better option. For strict keto, almond milk (0.3 g net carbs/100 g) is the best plant milk choice.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Soy Milk | 43 | 2.6g | 4.92g | 1.47g |
| Milk (Whole) | 61 | 3.15g | 4.8g | 3.25g |
| Almond Milk (Unsweetened) | 15 | 0.4g | 1.31g | 0.96g |
| Oat Milk (Unsweetened) | 48 | 0.8g | 5.1g | 2.75g |
| Coconut Milk (Canned) | 197 | 2.02g | 2.81g | 21.33g |
per 100g
Soy milk has 43 kcal per 100 g — about 30% fewer calories than whole cow's milk (61 kcal) but nearly 3x more than almond milk (15 kcal). It leads all plant milks in protein at 2.6 g per 100 g.
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.
