How much protein is in Soy Milk?

Soy Milk contains 2.8g protein per 100g, which is lower in protein. A 250g serving provides 7.0g protein.

Is Soy Milk good for weight loss?

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

Is Soy Milk keto-friendly?

Yes, Soy Milk is keto-friendly. With 1.8g total carbs and 0.4g fiber per 100g (1.4g net carbs), it fits easily within the daily 20-50g net carb limit.

How does Soy Milk compare to other plant-based protein foods?

Soy Milk provides 33 kcal, 2.8g protein, 1.8g carbs, and 1.8g fat per 100g. Compare with other plant-based protein foods in our database to find the best option for your nutritional goals.

Soy Milk: 33 Calories, 3g Protein per 100g

Soy milk has 2.8 g protein per 100 ml – the highest among plant milks. A meta-analysis of RCTs (Am J Clin Nutr 2022) found substituting soy milk for cow's milk improved LDL levels without affecting muscle-related outcomes. Fortified versions match dairy for calcium.

About this food

How should I track Soy Milk?

Plant-based foods like Soy Milk often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.