Foods · Comparisons
Soy milk vs Almond milk: calories and nutrition compared
The short answer
Gram for gram, there are about 3.6 times as many calories in soy milk as in almond milk. Per 100 g: soy milk ≈54 calories, almond milk ≈15. In a typical portion, 1 cup of soy milk is about 131 calories and 1 cup of almond milk about 39.
Side by side, per 100 g
| Per 100 g | Soy milk | Almond milk |
|---|---|---|
| Calories | 54 kcal | 15 kcal |
| Protein | 3.3 g | 0.4 g |
| Carbohydrate | 6.3 g | 1.3 g |
| of which sugars | 4 g | 0.8 g |
| Fibre | 0.6 g | 0.2 g |
| Fat | 1.8 g | 1 g |
Per typical portion
| Portion | Grams | Calories | Protein | |
|---|---|---|---|---|
| Soy milk | 1 cup | 243 g | 131 | 7.9 g |
| Almond milk | 1 cup | 262 g | 39 | 1 g |
Protein per 100 calories
Per 100 calories: about 6.1 g of protein in soy milk, about 2.7 g in almond milk.
Which one to pick
- Fewer calories per bite: Almond milk.
- More protein per calorie: Soy milk.
- More fiber: Soy milk.
Both can fit your day. How much you eat changes the total more than which one you pick, so weigh or measure the portion when it matters.
Source
Nutrient values from USDA FoodData Central: Soy milk (FDC 172446), Almond milk (FDC 174832).
Full nutrition pages: Soy milk · Almond milk