Soy Milk Calories & Nutrition Facts
Protein-rich plant milk from soybeans with complete protein, commonly fortified with calcium and vitamin D.
Quick answer
How many calories are in Soy Milk?
Soy Milk has 33 calories per 100ml. A 100ml reference has about 33 calories. It is a low-calorie food, with most calories coming from fat.
Source review
Soy Milk Source Review: Cup Calories, Protein, and Fortified Labels
Reviewed May 22, 2026. This page separates generic unsweetened-style soy milk math from label-specific fortified, sweetened, vanilla, barista, 250ml, and 500ml products.
- Calorique lists soy milk at 33 calories and 2.8g protein per 100ml, which scales to about 80 calories and 6.7g protein per 240ml cup.
- A 250ml glass is about 83 calories and 7.0g protein; a 500ml bottle is about 165 calories and 14.0g protein before brand-specific fortification or sugar changes.
- Fortified calcium, vitamin D, vitamin B12, sugar, sodium, and gums vary by brand, so packaged labels should override the generic profile.
- Soy milk usually has more protein than almond, oat, coconut, or rice milk, but sweetened versions can add meaningful sugar calories.
- Use cup, 250ml, and 500ml rows for everyday tracking and the 100ml row for comparing plant milks on the same volume basis.
Practical Portion Guide for Soy Milk
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 100ml reference | 33 kcal | 2.8g | 1.6g | 1.2g | 1.6g |
| 1/2 cup (120ml) | 40 kcal | 3.4g | 1.9g | 1.4g | 1.9g |
| 1 cup (240ml) | 79 kcal | 6.7g | 3.8g | 2.9g | 3.8g |
| 250ml glass | 83 kcal | 7.0g | 4.0g | 3.0g | 4.0g |
| 500ml bottle | 165 kcal | 14.0g | 8.0g | 6.0g | 8.0g |
Check the label for sweetened vs unsweetened and fortified vs unfortified versions. Sugar, calcium, vitamin D, and B12 can differ more by brand than by the generic food name.
Serving Size Calculator
Macros Breakdown (per 100ml)
Diet Suitability
Glycemic Index: 34 (Low)
How Soy Milk Fits Into a Diet
Unsweetened soy milk is useful when you want a plant milk with more protein than almond, oat, or rice milk, especially in smoothies, cereal, coffee, and protein shakes.
Use soy milk with oats, cereal, smoothies, coffee, cocoa, whey or pea protein, fruit, or chia pudding when you want liquid calories with some protein.
This page uses a generic soy milk profile. Fortified cartons, vanilla flavors, barista blends, and shelf-stable products can change calories, sugar, sodium, and micronutrients.
Plan Around Soy Milk
Compare Soy Milk With Similar Beverages
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Soy Milk | 33 kcal | 2.8g | 1.6g | 1.6g | 0.4g |
| Coffee (Black, Brewed) | 2 kcal | 0.3g | 0g | 0g | 0g |
| Orange Juice (Fresh) | 45 kcal | 0.7g | 10g | 0.2g | 0.2g |
| Green Tea (Brewed) | 1 kcal | 0.2g | 0.2g | 0g | 0g |
| Whole Milk Latte | 62 kcal | 3g | 6g | 3.2g | 0g |
| Coconut Water | 19 kcal | 0.7g | 3.7g | 0.2g | 1.1g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100ml)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Soy Milk: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 22, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
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Frequently Asked Questions
How many calories are in Soy Milk?
Soy Milk contains 33 calories per 100ml serving. This includes 11 calories from protein, 6 calories from carbohydrates, and 14 calories from fat.
Is Soy Milk good for weight loss?
Yes, Soy Milk is excellent for weight loss with only 33 calories per 100ml. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Soy Milk?
Soy Milk contains 2.8g of protein per 100ml. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Soy Milk?
Track Soy Milk by milliliters when precision matters. A practical starting point is 100ml reference, which is about 33 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Soy Milk keto-friendly?
Yes, Soy Milk is keto-friendly with only 1.6g of carbohydrates per 100ml. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Soy Milk good for diabetics?
Soy Milk is generally suitable for people with diabetes with a glycemic index of 34. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Soy Milk?
Soy Milk is a good source of vitamins D, B12, B2, A and minerals including Calcium, Potassium, Phosphorus. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Soy Milk?
Calorique standardizes Soy Milk nutrition values per 100ml using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 22, 2026.
Related Calculators
Coffee (Black, Brewed)
2 cal · 0.3g protein per 100ml
Orange Juice (Fresh)
45 cal · 0.7g protein per 100ml
Green Tea (Brewed)
1 cal · 0.2g protein per 100ml
Whole Milk Latte
62 cal · 3g protein per 100ml
Coconut Water
19 cal · 0.7g protein per 100ml
Almond Milk (Unsweetened)
13 cal · 0.4g protein per 100ml
Red Wine
85 cal · 0.1g protein per 100ml
Protein Shake (Whey, Made with Water)
41 cal · 7.5g protein per 100ml