Calories in Soy Milk
Soy milk is a plant-based beverage made from soaked and ground soybeans. It is a popular dairy alternative, naturally high in protein and often fortified with vitamins like B12 and D.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 ml (103g) | 100 ml (103g) | 54 | 4.6g | 5.1g | 2g |
| 100 g | 100 g | 52 | 4.5g | 4.9g | 1.9g |
| 1 oz (28g) | 1 oz (28g) | 15 | 1.3g | 1.4g | 0.5g |
| 1 fl oz (31g) | 1 fl oz (31g) | 16 | 1.4g | 1.5g | 0.6g |
Health Benefits
High-quality plant protein source containing all essential amino acids.
Contains isoflavones which may support heart health and lower LDL cholesterol.
Naturally lactose-free and cholesterol-free, making it heart-healthy and easy to digest.
Nutrition Tips
- Choose unsweetened versions to avoid unnecessary added sugars.
- Shake the carton before pouring as calcium fortification can settle at the bottom.
- Check labels for fortification with Vitamin D, B12, and Calcium to match dairy benefits.
- Use it in coffee or tea as it froths better than most other plant-based milks.
- Store in the refrigerator after opening and consume within 7 to 10 days for freshness.
GAYA Tracking Tip
When logging, specify if the milk is sweetened or flavored, as sugar content varies significantly. Photograph the carton label if possible for the most accurate brand-specific data.
Frequently Asked Questions
Is soy milk as healthy as cow's milk?+
Soy milk is the closest plant-based alternative to cow's milk in terms of protein content. While lower in saturated fat, it should be fortified to match the calcium and vitamin levels of dairy.
Does soy milk affect hormones?+
Current research suggests that moderate soy consumption is safe for most people and does not negatively impact hormone levels. The phytoestrogens in soy are much weaker than human estrogen.
Can I use soy milk for cooking and baking?+
Yes, soy milk is heat-stable and works well in both savory and sweet recipes. It is an excellent 1:1 substitute for dairy milk in baking, sauces, and soups.
Track Soy Milk calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
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