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  1. Silk Unsweetened, soymilk

Unsweetened soymilk is the cleanest plant-milk choice for macro tracking. Per 100 g: 33 kcal, 2.9 g protein, 0.4 g sugar. A review (Fulgoni & Agarwal, Curr Nutr Rep 2023) ranked soy as the only plant milk nutritionally comparable to cow's milk. A 250 ml glass gives ~7 g protein — usable but low-leucine versus dairy.

About this food

How should I track Silk Unsweetened, soymilk?

When tracking Silk Unsweetened, 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.

Macro Breakdown

Macro Split: 34% Protein, 20% Carbs, 46% FatMacro Split100%
Protein34%2.9g
Carbs20%1.7g
Fat46%1.7g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    33kcal—
Macronutrients
  • Protein
    2.9g6%
  • Carbohydrates
    1.7g—
  • Fat
    1.7g—
  • Fiberathlete
    0.4g1%
  • Sugar
    0.4g—
  • Saturated Fat
    0.2g—
Minerals
  • Sodium
    35mg—
  • Calciumathlete
    123mg9%
  • Ironathlete
    0mg2%
Vitamins
  • Vitamin Dathlete
    0.0mcg0%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

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Silk Unsweetened, soymilk — values for 100g

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Primary macros

Calories
33
kcal
Protein
2.9
g
Carbs
1.7
g
Fat
1.7
g

More nutrients

Fiber
0.4g
Sugar
0.4g
Sat. Fat
0.2g
Sodium
35mg
Calcium
123mg
Iron
0mg
Potassium
123mg
Magnesium
16mg
Zinc
0mg
Vitamin D
0.0mcg

Frequently Asked Questions

When tracking Silk Unsweetened, 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.

Silk Unsweetened, soymilk contains 2.9g protein per 100g, which is lower in protein. A 100g serving provides 2.9g protein.

Yes, Silk Unsweetened, soymilk can support weight loss. At 33 kcal per 100g it is low in calorie density, allowing larger portions for fewer calories.

Yes, Silk Unsweetened, soymilk is keto-friendly. With 1.7g total carbs and 0.4g fiber per 100g (1.3g net carbs), it fits easily within the daily 20-50g net carb limit.

Silk Unsweetened, soymilk provides 33 kcal, 2.9g protein, 1.7g carbs, and 1.7g fat per 100g. Compare with other legumes & pulses foods in our database to find the best option for your nutritional goals.

Track this food

100g(Standard)
Foods That Pair Well

Plant-Based Protein

Soy Milk

33 kcal2.8g protein

Traditional Bulgarian

Snezhanka (Yogurt Cucumber)

45 kcal2.5g protein

Grains & Cereals

Oatmeal Porridge (cooked)

71 kcal2.5g protein

Vegetables

Corn, sweet, yellow

86 kcal3.3g protein

Dairy Products

Milk, 2% reduced fat

50 kcal3.3g protein

Beverages

Soy milk, unsweetened

33 kcal2.9g protein

Evidence-based. Peer-reviewed. Adapted to you.

Track Silk Unsweetened, soymilk with per-meal protein targets

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Legumes & Pulses

Silk Unsweetened, soymilk

Macros per 100g

33
Calories
Protein2.9g
Fat1.7g
Carbs1.7g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
100%Peer-Reviewed Sources
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 16, 2026

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Potassium
123mg3%
  • Magnesiumathlete
    16mg4%
  • Zincathlete
    0mg3%
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