Rice milk vs soy milk: which is healthier?
They are about equally nutrient-dense: rice milk scores 45/100 and soy milk 47/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Rice milk
47 kcal per 100 g. 1 cup (240 ml): 240 g
Soy milk
54 kcal per 100 g. 1 cup (240 ml): 243 g
Which to pick for your goal
- Fewer caloriesRice milk47 vs 54 kcal per 100 g
- More proteinSoy milk0.3 vs 3.3 g per 100 g
- More fiberAbout even0.3 vs 0.6 g per 100 g
- Less sugarSoy milk5.3 vs 4 g per 100 g
- More potassiumSoy milk27 vs 118 mg per 100 g
- Less saturated fatAbout even0 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Rice milk, 100 g | Soy milk, 100 g | Rice milk, 240 g | Soy milk, 243 g |
|---|---|---|---|---|
| Calories | 47 kcal | 54 kcal | 113 kcal | 131 kcal |
| Protein | 0.3 g | 3.3 g | 0.7 g | 7.9 g |
| Carbohydrates | 9.2 g | 6.3 g | 22 g | 15 g |
| Sugars | 5.3 g | 4 g | 13 g | 9.7 g |
| Fiber | 0.3 g | 0.6 g | 0.7 g | 1.5 g |
| Fat | 1 g | 1.8 g | 2.3 g | 4.3 g |
| Saturated fat | 0 g | 0.2 g | 0 g | 0.5 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 63 µg | 0 µg | 151 µg | 0 µg |
| Potassium | 27 mg | 118 mg | 65 mg | 287 mg |
| Iron | 0.2 mg | 0.6 mg | 0.5 mg | 1.6 mg |
| Calcium | 118 mg | 25 mg | 283 mg | 61 mg |
| Magnesium | 11 mg | 25 mg | 26 mg | 61 mg |
| Sodium | 39 mg | 51 mg | 94 mg | 124 mg |
Last updated . Scores use the HowHealthyIs Score method.