Calories in Soy Milk: Nutrition Facts & Serving Sizes
Per 1 cup (244g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A cup of soy milk (244g) contains about 112 calories with 3.9g of protein, 4.9g of fat, and 12.9g of carbs, making it the most protein-dense non-dairy milk alternative. Per 100g, soy milk provides 46 calories with 1.6g of protein, 2g of fat, and 5.3g of carbs. Among all plant-based milks, soy milk is the closest to cow's milk in protein content. Many soy milks are fortified with calcium (82mg per 100g in this entry), vitamin A, and vitamin D to mimic dairy milk's nutritional profile. Soy milk contains complete protein from soybeans, meaning it provides all essential amino acids, unlike almond, oat, or rice milk. At 112 calories per cup, it is slightly higher in calories than almond milk (about 40 cal per cup) but provides more protein and a more substantial nutritional profile.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fl oz (31g) | 14 | 0.5g | 1.6g | 0.6g | 0g |
| 1 cup (244g) | 112.2 | 3.9g | 12.9g | 4.9g | 0g |
| 100g | 46 | 1.6g | 5.3g | 2g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 46 | 2% |
| Protein | 1.6g | 3% |
| Total Fat | 2g | 3% |
| Saturated Fat | 0.3g | 2% |
| Total Carbohydrates | 5.3g | 2% |
| Dietary Fiber | 0g | |
| Sugars | 5.3g | 11% |
| Sodium | 55mg | 2% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.3g | 0% |
| Calcium | 82mg | 6% |
| Iron | 0.1mg | 1% |
| Potassium | 150mg | 3% |
| Vitamin A | 61mcg | 7% |
| Vitamin D | 1.1mcg | 6% |
| Magnesium | 1mg | 0% |
| Phosphorus | 100mg | 8% |
| Zinc | 0.1mg | 1% |
| Selenium | 1.8mcg | 3% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Soy Milk
Soy milk stands apart from other plant-based milks because soybeans are one of the few plant sources of complete protein. At 3.9g of protein per cup, soy milk provides roughly half the protein of cow's milk (8g per cup), but dramatically more than almond milk (1g per cup) or oat milk (2g per cup). For anyone replacing dairy with plant-based options, soy milk is the most nutritionally comparable substitute.
Soy contains isoflavones (phytoestrogens), which bind weakly to estrogen receptors. Concern about soy raising estrogen levels has been studied extensively. Current evidence from clinical research shows that moderate soy consumption does not significantly alter hormone levels in healthy adults. The isoflavones in soy are much weaker than human estrogen and appear to have minimal effects at typical dietary intakes.
Fortified soy milk provides 82mg of calcium per 100g and vitamin D at 1.1mcg per 100g, making it a reasonable dairy substitute for bone health. The vitamin A fortification (61mcg per 100g) supports immune function and vision. The 2g of fat per cup (mostly polyunsaturated) contributes to fat-soluble vitamin absorption.
Soy milk works well in protein shakes, coffee, oatmeal, and cooking. It has a neutral, slightly beany flavor that pairs well with most foods without being overpowering.
Dietary Considerations
Soy milk is naturally gluten-free (unless cross-contaminated) and vegan. It is not keto-friendly at 12.9g of carbs per cup, though unsweetened varieties have fewer carbs. For weight loss, soy milk is a solid dairy alternative at 112 calories per cup. People with soy allergies must avoid it. Choose unsweetened varieties to avoid added sugars.
Daily Intake (100g)
100g of soy milk provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in soy milk?
A cup of soy milk (244g) has about 112 calories. Per 100g, soy milk contains 46 calories. Unsweetened soy milk has fewer calories; sweetened varieties can have 140 to 160 calories per cup.
Is soy milk good for weight loss?
Yes, soy milk is a reasonable dairy alternative for weight loss. At 112 calories per cup with 3.9g of protein, it is more filling than almond or rice milk. Choose unsweetened versions to minimize calories.
How much protein in soy milk?
A cup of soy milk (244g) has 3.9g of protein. Per 100g, soy milk provides 1.6g of protein. It has more protein than all other non-dairy milks and is the closest plant-based equivalent to cow's milk protein-wise.
Does soy milk affect testosterone?
Current evidence shows that moderate soy milk consumption does not significantly affect testosterone levels in healthy adults. The phytoestrogens in soy bind to estrogen receptors much more weakly than human estrogen. Consuming typical amounts (1 to 2 cups per day) has not been shown to alter hormone profiles in clinical research.
Is soy milk keto-friendly?
Unsweetened soy milk has about 4g of carbs per cup, which is borderline for keto. Sweetened varieties with 12.9g of carbs per cup are not keto-friendly. Almond milk (1g carbs per cup) or coconut milk are better keto alternatives.
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