Soy Milk Nutrition Benefits and Facts

Nutritional summary

Soy milk is the only plant-based dairy alternative recognized by major international dietary guidelines in the US, Canada, and Europe as a suitable nutritional replacement for cow’s milk .
Substituting soy milk for cow’s milk is consistently linked to improved lipid profiles (blood fats), lower blood pressure, and reduced inflammation, even when the soy milk contains moderate amounts of added sugar .
Soy milk provides a protein quality and quantity comparable to dairy, featuring a similar Digestible Indispensable Amino Acid Score (a measure of how efficiently the body can use the protein) .
Unlike cow’s milk, soy milk is naturally free of cholesterol and contains higher levels of polyunsaturated fatty acids and fiber, which may contribute to lower LDL (low-density lipoprotein) cholesterol levels .
Early research suggests that soy milk may contain vegetable ferritin (a storage protein for iron), potentially offering an iron source that is absent in traditional cow’s milk .

Interesting fact

Soy milk was originally a byproduct of the tofu-making process in China and was not widely consumed as a standalone beverage until the early 20th century.

Standout nutrients

SUPER

SOURCE

Molybdenum

SUPER

SOURCE

Water

kcal per 100g

Protein3.43g

Fat2.12g

Carbs0.53g

Fiber0.30g

Sugar2.62g

Fat breakdown

Polyunsat1.09g

Monounsat0.39g

Saturated0.31g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeLow Fodmap

Sustainability

Lighter footprint

Soy milk has significantly lower greenhouse gas emissions and land use requirements than dairy milk.

Confidencehigh

Storage

Refrigerate After Opening

5–7 days

Store in the refrigerator once the seal is broken.

Cool Dark Place

6–12 months

Applies to UHT/shelf-stable cartons only.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

2 contributing source foods

USDA

USDA FoodData Central

1 contributing source food

Claim citations

A systematic review and meta-analysis of randomized trials of ... - PMC

[1]pmc.ncbi.nlm.nih.gov

A systematic review and meta-analysis of randomized trials of substituting soymilk for cow's milk and intermediate cardiometabolic outcomes: understanding the impact of dairy alternatives in the transition to plant-based diets on cardiometabolic health - PubMed

[2]pubmed.ncbi.nlm.nih.gov

Soy Milk Consumption in the United States of America: An NHANES Data Report - PMC

[4]pmc.ncbi.nlm.nih.gov

A Meta-Analysis of 46 Studies Identified by the FDA Demonstrates that Soy Protein Decreases Circulating LDL and Total Cholesterol Concentrations in Adults - PMC

[9]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

76.2

Version

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