Sweetened soy milk has 54 calories per 100 ml with 4.5 g sugar. The sweetening roughly doubles the calorie content versus unsweetened (33 kcal). For macro tracking, the protein-to-calorie ratio drops from 34% to 21% – a meaningful difference over multiple servings.
How should I track Soy milk, sweetened?
Plant-based foods like Soy milk, sweetened 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.
