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.
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.