Sweetened soymilk carries 2.5 g sugar per 100 g on top of the protein base. Soy is the only plant milk nutritionally comparable to dairy (Fulgoni & Agarwal, Curr Nutr Rep 2023), but sweetening dilutes the advantage. A NHANES analysis (Yang et al., JAMA Intern Med 2014) found 25%+ of calories from sugar linked to 2.75× CVD mortality. Choose unsweetened when possible.
How should I track Silk Light Plain, soymilk?
When tracking Silk Light Plain, soymilk, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.