How healthy is soy milk?
Is soy milk healthy? Yes, in sensible portions. Soy milk scores 37/100 on the HowHealthyIs Score: 100 g provides 54 kcal, 3.3 g protein and 25 mg magnesium. Soy milk has about as much protein as cow milk and is the closest plant milk to dairy nutritionally. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Soy milk ranks higher than 37% of them.
Counts in favor (% daily value per 100 kcal)
- Protein12%
- Magnesium11%
- Iron7%
- Potassium5%
- Fiber4%
- Calcium4%
- Vitamin E1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat2%
- Added sugars7%
- Sodium4%
Raw NRF9.3: 43 minus 13 = 30. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in soy milk?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 54 kcal | 131 kcal | |
| Protein | 3.3 g | 7.9 g | 16% |
| Carbohydrates | 6.3 g | 15 g | 6% |
| Fiber | 0.6 g | 1.5 g | 5% |
| Sugars | 4 g | 9.7 g | |
| Added sugars | 2 g | 4.9 g | 10% |
| Fat | 1.8 g | 4.3 g | 5% |
| Saturated fat | 0.2 g | 0.5 g | 2% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.1 mg | 0.3 mg | 2% |
| Minerals | |||
| Calcium | 25 mg | 61 mg | 5% |
| Iron | 0.6 mg | 1.6 mg | 9% |
| Potassium | 118 mg | 287 mg | 6% |
| Magnesium | 25 mg | 61 mg | 14% |
| Sodium | 51 mg | 124 mg | 5% |
Source: USDA FoodData Central, "Soymilk, original and vanilla, unfortified" (FDC 172446). Values rounded.
Why is soy milk good for you?
- 7.9 g protein in 1 cup (240 ml), 16% of the daily value. Protein contributes to the maintenance of muscle mass.
- 61 mg magnesium in 1 cup (240 ml), 14% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use it
- Coffee, cereal and baking
- A dairy-free protein drink
What should you watch out for?
- This entry is unfortified; choose calcium-fortified soy milk if it replaces dairy. Soy allergy.
Which drinks score higher?
Other drinks with more nutrition per calorie. Variety matters more than picking one winner.