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Soy milk is the drink made by soaking and grinding soybeans with water and straining out the solids. In USDA data, a cup of unsweetened soy milk with added calcium and vitamins A and D has about 80 calories, 7 grams of protein and about the same share of the calcium Daily Value as a cup of 2% milk. The catch is that those numbers depend on fortification: unfortified soy milk has little calcium and no vitamin D or B12. Below are the USDA values, how soy milk compares with dairy and almond milk, where it fits in the Dietary Guidelines, and what to check on the label.
Peptide Labs does not sell soy milk or soy products. This article is general nutrition information, not medical advice.
Key Takeaways
- A cup of unsweetened fortified soy milk has about 80 calories and 7 grams of protein in USDA data.
- Calcium, vitamin D and vitamin B12 come from fortification, so unfortified soy milk has little of them.
- The 2020 to 2025 Dietary Guidelines count fortified soy beverages in the dairy group, unlike almond, rice or oat drinks.
- Soy milk has far more protein than almond or rice milk and is naturally free of lactose.
- Soy is a major food allergen, and soy milk is not a substitute for infant formula.
Soy milk nutrition: fortified vs unfortified
The table compares three USDA SR Legacy soy milk entries per cup (243 grams), with FDC IDs in parentheses. Percent Daily Value uses the FDA reference amounts on Nutrition Facts labels. Notice how calcium, vitamin D and vitamin B12 jump in the fortified versions, while protein stays similar.
| Per cup (243 g) | Unfortified, original (172446) | Fortified, original (172456) | Fortified, unsweetened (175215) |
|---|---|---|---|
| Calories | 131 | 104 | 80 |
| Protein | 8.0 g (16%) | 6.3 g (13%) | 7.0 g (14%) |
| Total sugars | 9.7 g | 8.9 g | 1.0 g |
| Calcium | 61 mg (5%) | 299 mg (23%) | 301 mg (23%) |
| Vitamin D | 0 mcg (0%) | 2.7 mcg (13%) | 2.9 mcg (15%) |
| Vitamin B12 | 0 mcg (0%) | 2.07 mcg (86%) | 2.70 mcg (112%) |
| Riboflavin | 0.17 mg (13%) | 0.45 mg (34%) | 0.50 mg (39%) |
| Potassium | 287 mg (6%) | 296 mg (6%) | 292 mg (6%) |
These USDA entries were last updated in 2018, and recipes change. Brands differ in protein, added sugar and which nutrients they add, so the Nutrition Facts label on the carton is what counts. Original and vanilla styles are usually sweetened; the label lists added sugars separately.
Fortification: calcium, vitamin D and B12
Fortification is the main nutrition difference between cartons. If you rely on soy milk in place of dairy, look for calcium, vitamin D and vitamin B12 on the label and compare the percent Daily Value with milk. B12 matters most for people who eat few animal foods; see our guides to B12 foods and vitamin D foods. Homemade soy milk is unfortified and should be counted that way.
Soy milk vs milk
The soy milk vs milk comparison is closer than for most plant drinks. Per cup, USDA values for fortified unsweetened soy milk and 2% dairy milk show similar protein, calcium and vitamin D. The differences are in fat type, sugar and B12.
| Per cup (USDA entry) | Calories | Protein | Saturated fat | Total sugars | Calcium | Vitamin B12 |
|---|---|---|---|---|---|---|
| Soy milk, fortified, unsweetened (175215) | 80 | 7.0 g | 0.5 g | 1.0 g | 23% DV | 112% DV |
| Milk, 2%, vitamins A and D (171267) | 122 | 8.1 g | 3.1 g | 12.3 g | 23% DV | 54% DV |
| Almond milk, unsweetened (174832) | 39 | 1.0 g | 0.2 g | 2.0 g | 37% DV | 0% DV |
| Rice milk, unsweetened (171942) | 113 | 0.7 g | 0 g | 12.7 g | 22% DV | 63% DV |
The sugar in dairy milk is naturally occurring lactose, while sugar in sweetened soy milk is mostly added. Soy milk has no cholesterol and very little saturated fat. Dairy milk naturally contains B12; soy milk only has it when it is added. Soy milk is lactose-free, which is one reason people choose it; if you prefer dairy, lactase products are another route, covered in our lactase guide.
Soy milk vs almond milk
The soy milk vs almond milk choice is mostly about protein. A cup of unsweetened almond milk has about 1 gram of protein in USDA data, compared with about 7 grams for unsweetened soy milk. Almond milk is lower in calories, and its calcium and vitamin D come from fortification, so amounts vary by brand. Rice milk is higher in carbohydrate and also very low in protein. Our almonds guide covers almond milk alongside whole almonds.
Fortified soy beverages and the Dietary Guidelines
The 2020 to 2025 Dietary Guidelines for Americans include fortified soy beverages, commonly known as soy milk, and soy yogurt in the dairy group. They explain that these products are fortified with calcium, vitamin A and vitamin D and are similar to milk and yogurt in nutrient composition and use in meals. Other plant drinks sold as milks, such as almond, rice, coconut, oat and hemp, are not counted in the dairy group because their overall nutrition is not similar to dairy milk and fortified soy beverages.
The 2025 to 2030 Dietary Guidelines summary document does not repeat that specific wording. It recommends dairy, names tofu and tempeh among protein-rich foods for vegetarians, advises limiting highly processed vegan or vegetarian foods with added fats, sugars and salt, and notes that vegan diets can fall short in vitamin B12, vitamin D, calcium and riboflavin. Unsweetened fortified soy milk fits those cautions better than sweetened versions.
What FDA says about plant-based milk labels
In February 2023 FDA issued draft guidance on labeling plant-based milk alternatives. It encourages products named with the word milk, such as soy milk, to carry a voluntary statement when their nutrients differ from dairy milk, for example that a drink contains less vitamin D or calcium than milk. The guidance was still a draft at the time of this review, so you will see such statements on some cartons and not others.
Is soy milk healthy? Who should be careful
For most people, fortified unsweetened soy milk is a nutrient-dense drink with complete protein. Harvard’s Nutrition Source notes that soy protein contains all nine essential amino acids. Soy milk also contains isoflavones, which NCCIH describes as compounds similar in structure to estrogen; ask your clinician if you have a hormone-sensitive condition. FDA proposed in 2017 to revoke its soy protein heart health claim, and as of this review the rule was not final.
- Soy allergy. Soybeans are one of the nine major food allergens FDA requires on labels.
- Infants. The 2025 to 2030 Dietary Guidelines advise breast milk, or iron-fortified infant formula when breast milk is not available, for babies. Soy milk is not infant formula; ask your pediatrician about any milk change.
- MAOI antidepressants. NCCIH reports interactions between high-tyramine soy products, such as tofu and soy sauce, and MAOIs. Ask your prescriber which soy foods are a concern.
- Levothyroxine. MedlinePlus notes that soy-containing foods may affect how levothyroxine works; ask how to time it.
For calcium from whole foods, see our guide to foods high in calcium, and for supplement questions our calcium supplement guide. Tofu is made from soy milk; our tofu guide covers it. Soy milk also works in oatmeal and smoothies; see oats.
Frequently Asked Questions
Is soy milk healthy?
Fortified, unsweetened soy milk offers complete protein, little saturated fat and calcium, vitamin D and B12 from fortification. Sweetened and unfortified versions differ, so read the label.
Does soy milk have as much protein as milk?
Close. USDA lists about 7 grams per cup for unsweetened fortified soy milk and about 8 grams for 2% milk.
Does soy milk have calcium?
Only a little unless it is fortified. Fortified versions in USDA data match 2% milk at about 23% of the Daily Value per cup.
Is soy milk better than almond milk?
It depends on your goal. Soy milk has much more protein; unsweetened almond milk has fewer calories. Both rely on fortification for calcium and vitamin D.
Is soy milk lactose free?
Yes. Soy milk is made from soybeans and contains no lactose, but it does contain soy, a major allergen.
Can babies drink soy milk?
Soy milk is not infant formula. The Dietary Guidelines advise breast milk or iron-fortified infant formula for babies; ask your pediatrician before any change.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Tofu: USDA Nutrition, Protein, Calories and Types of Tofu, Foods High in Calcium: USDA List, Non-Dairy Sources and Absorption, Lactase: How Lactase Pills Work and What the Evidence Shows.