Milk vs soy milk: which is healthier?

Soy milk is more nutrient-dense, scoring 37/100 against 31/100 for milk. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Milk

31/100Lower nutrient density

61 kcal per 100 g. 1 cup (240 ml): 244 g

Soy milk

37/100Lower nutrient density

54 kcal per 100 g. 1 cup (240 ml): 243 g

Higher score

Which to pick for your goal

Fewer caloriesSoy milk61 vs 54 kcal per 100 g
More proteinAbout even3.1 vs 3.3 g per 100 g
More fiberSoy milk0 vs 0.6 g per 100 g
Less sugarSoy milk5 vs 4 g per 100 g
More potassiumMilk132 vs 118 mg per 100 g
Less saturated fatSoy milk1.9 vs 0.2 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Milk, 100 g	Soy milk, 100 g	Milk, 244 g	Soy milk, 243 g
Calories	61 kcal	54 kcal	149 kcal	131 kcal
Protein	3.1 g	3.3 g	7.7 g	7.9 g
Carbohydrates	4.8 g	6.3 g	12 g	15 g
Sugars	5 g	4 g	12 g	9.7 g
Fiber	0 g	0.6 g	0 g	1.5 g
Fat	3.3 g	1.8 g	7.9 g	4.3 g
Saturated fat	1.9 g	0.2 g	4.6 g	0.5 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	46 µg	0 µg	112 µg	0 µg
Potassium	132 mg	118 mg	322 mg	287 mg
Iron	<0.1 mg	0.6 mg	<0.1 mg	1.6 mg
Calcium	113 mg	25 mg	276 mg	61 mg
Magnesium	10 mg	25 mg	24 mg	61 mg
Sodium	43 mg	51 mg	105 mg	124 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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