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Soy Milk Nutrition Facts: Is Soy Milk Good for You?
Unfortified soy milk provides about 3 grams of protein per 100 grams and is low in saturated fat. It contains no cholesterol, vitamin D, or vitamin B12. This particular variety, original and vanilla, has 4 grams of sugar per 100 grams. Its nutritional value depends on the portion size and how it fits into your overall diet, as it is not a significant source of most vitamins and minerals, including calcium.
Per 100 g · Soymilk, original and vanilla, unfortified
What stands out in soy milk
- Protein content. A 100 gram serving of unfortified soy milk contains 3.3 grams of protein, which is 7% of the Daily Value.
- Fat profile. This soy milk has 1.8 grams of total fat per 100 grams. It is very low in saturated fat (0.2 g) and contains no cholesterol.
- Good source of minerals. Per 100 grams, unfortified soy milk is a good source of copper, providing 14% of the Daily Value, and manganese, providing 10% of the Daily Value.
- Carbohydrates and sugar. Each 100 gram serving has 6.3 grams of carbohydrates, which includes 0.6 grams of dietary fiber and 4 grams of total sugars.
What to keep in mind
- This data is for unfortified soy milk, which means it lacks added vitamins and minerals.
- It naturally contains very little calcium (2% DV) and no vitamin D or vitamin B12.
- Original and vanilla varieties also contain added sugars, with 4 grams per 100 gram serving.
Soy Milk nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 54 kcal | – |
| Protein | 3.3 g | 7% |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Monounsaturated fat | 0.4 g | – |
| Polyunsaturated fat | 0.96 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 6.3 g | 2% |
| Dietary fiber | 0.6 g | 2% |
| Total sugars | 4 g | – |
| Water | 88 g | – |
| Sodium | 51 mg | 2% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 118 mg | 3% |
| Calcium | 25 mg | 2% |
| Iron | 0.64 mg | 4% |
| Magnesium | 25 mg | 6% |
| Phosphorus | 52 mg | 4% |
| Zinc | 0.12 mg | 1% |
| Copper | 0.13 mg | 14% |
| Manganese | 0.22 mg | 10% |
| Selenium | 4.8 mcg | 9% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.11 mg | 1% |
| Vitamin K | 3 mcg | 2% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.07 mg | 5% |
| Niacin (B3) | 0.51 mg | 3% |
| Vitamin B6 | 0.08 mg | 5% |
| Folate (DFE) | 18 mcg | 4% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 23.6 mg | 4% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Soy Milk by portion
The nutrition information changes with portion size. A standard 1 cup serving of this soy milk has 131 calories, 8 grams of protein, about 15 grams of carbohydrates, and about 10 grams of sugar. A smaller portion, like 1 fl oz, contains 17 calories, 1 gram of protein, about 2 grams of carbohydrates, and about 1 gram of sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 243 g | 131 | 8 g | 15.3 g | 1.5 g | 4.4 g |
| 1 fl oz | 31 g | 17 | 1 g | 1.9 g | 0.2 g | 0.6 g |
How soy milk compares with other dairy, egg and plant-milk foods
Among other dairy, egg, and plant-milk foods, this unfortified soy milk ranks highest for carbohydrate and dietary fiber content. Per 100 grams, its protein (3.3 g) is similar to whole milk (3.1 g) and plain yogurt (3.5 g), but lower than Greek yogurt (10.2 g). It is much lower in fat (1.8 g) than whole milk (3.2 g). This soy milk contains more carbohydrates (6.3 g) than whole milk (4.8 g), plain yogurt (4.7 g), or Greek yogurt (3.6 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Soy Milk | 54 | 3.3 g | 6.3 g | 0.6 g | 1.8 g |
| Egg Whites | 52 | 10.9 g | 0.73 g | 0 g | 0.17 g |
| Whole Milk | 61 | 3.1 g | 4.8 g | 0 g | 3.2 g |
| Plain Yogurt | 61 | 3.5 g | 4.7 g | 0 g | 3.2 g |
| Greek Yogurt | 59 | 10.2 g | 3.6 g | 0 g | 0.39 g |
Quick answers
How many calories are in a cup of soy milk?
Based on this data for original and vanilla unfortified soy milk, a 1 cup portion contains 131 calories.
Does soy milk have as much protein as dairy milk?
The protein content is very similar. This soy milk has 3.3 grams of protein per 100 grams, while whole milk has 3.1 grams for the same amount.
How much sugar is in vanilla soy milk?
This data for original and vanilla soy milk shows 4 grams of total sugars per 100 grams. A 1 cup serving contains about 10 grams of sugar.
When to talk to a doctor or dietitian
- Soy Milk contains soy, one of the major food allergens in the US. If you have a known or suspected soy allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how soy milk fits your situation.
Last updated October 21, 2026