Soy milk vs Whole milk: Calories, Protein and Which to Choose
A side-by-side comparison of Soy milk and Whole milk per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Soy milk | Whole milk |
|---|---|---|
| kcal | 33 | 61 |
| Protein | 2.9 g | 3.2 g |
| Carbohydrates | 1.7 g | 4.8 g |
| Sugar | 0.5 g | 5.1 g |
| Fibre | 0.4 g | 0 g |
| Fat | 1.6 g | 3.3 g |
| Sodium | 51 mg | 43 mg |
| Nutrient | Soy milk | Whole milk |
|---|---|---|
| kcal | 79 | 146 |
| Protein | 7 g | 7.7 g |
| Carbohydrates | 4.1 g | 11.5 g |
| Sugar | 1.2 g | 12.2 g |
| Fibre | 1 g | 0 g |
| Fat | 3.8 g | 7.9 g |
| Sodium | 122 mg | 103 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Both have practically the same protein per 100 g.
- Soy milk has 28 fewer kcal per 100 g (46% less).
- For weight loss, Soy milk gives you more food for fewer calories.
- For muscle or weight gain, Whole milk helps you hit calories with smaller portions.
Swap equivalents
- 100 g of Soy milk has the same calories as 55 g of Whole milk.
Frequently asked questions
Which is better: Soy milk or Whole milk?
It depends on your goal. Per 100 g, Soy milk has 33 kcal and 2.9 g of protein; Whole milk has 61 kcal and 3.2 g. Both have practically the same protein per 100 g. Soy milk has 28 fewer kcal per 100 g (46% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Soy milk for Whole milk?
Yes. To keep calories the same, swap 100 g of Soy milk for about 55 g of Whole milk. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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