Soy is the only plant milk that matches dairy for protein quality. Per 100 g: 41 kcal, 2.9 g protein. A narrative review of plant milks (Fulgoni & Agarwal, Curr Nutr Rep 2023) ranked soy as the only option nutritionally comparable to cow's milk. Plain (unflavoured) soymilk avoids the sugar penalty of sweetened versions.
How should I track Silk Plain, soymilk?
When tracking Silk 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.