Soy milk has 33 kcal and 2.9 g protein per 100 g. It is the only plant milk that matches dairy protein content. A scoping review (Fulgoni & Agarwal, Curr Nutr Rep 2023) confirmed soy is closest to cow's milk for protein, zinc, and potassium.
How should I track Soy milk, unsweetened?
Liquid calories from Soy milk, unsweetened are easy to overlook because drinks do not trigger the same fullness signals as solid food. A meta-analysis (Wehling & Lusher, Am J Clin Nutr 2021) confirmed that people underreport beverage intake more than solid food. Most people pour 30–50% more than the label serving size without realizing it. Use a kitchen scale to weigh your glass or bottle once — you will know your exact pour going forward. This one calibration step can save you from hundreds of untracked calories per week.