Calories in one cup of soy milk

November is Vegan Awareness Month and so it might be timely to discuss milk alternatives carried in the dining halls. Veganism is one reason a person might seek a dairy milk alternative, but other reasons include a milk allergy, lactose intolerance, and potential health concerns (antibiotics, pesticides, and hormones).

Nutritionally speaking, cow’s milk has an impressive nutrient profile. It is rich in protein, provides a solid mix of leader nutrients such as calcium, magnesium, potassium, riboflavin, folate, and vitamin B12, and is fortified with vitamin D (the sunshine vitamin). The question then becomes what milk alternative(s) compares or comes closest to the nutritional value of dairy? The two most popular alternatives are soy and almond and also happen to be the ones available at North and South Dining Halls.  

For comparison’s sake, lower fat dairy milk has approximately 100 calories and 8 grams of protein per cup. Soy milk comes closest to matching that at approximately 95 calories and 7 to 12 grams of protein per cup. Almond milk comes in the lowest in the way of calories (30 to 50), but also in protein at only 1 gram per cup. Soy milk also contains phytonutrients known as isoflavones, which have been shown to have cancer-fighting properties. Soy milk provides a source for heart healthy polyunsaturated fat. Almond milk, on the other hand, is a good source of heart healthy monounsaturated fats and vitamins A and E. As listed above, calories are the lowest, but with fewer calories comes fewer nutrients. A recent paper published in the Journal of Food Science and Technology looked at this very subject and concluded “it is quite clear that nutritionally, soy milk is the best alternative for replacing cow’s milk in the human diet”. However, they acknowledge that more people prefer the flavor of almond milk over soy milk.  

Ultimately, it comes down to personal preference and balance. Both milks are usually fortified with calcium and vitamin D. They are both also available sweetened or unsweetened—and while they aren’t quite the heavy hitters in terms of the nutritional package provided in cow’s milk, they can be great substitutes as long as you read labels and seek out other foods for those nutrients that fall short.   
 

Source: Vanga, S. K., & Raghavan, V. (2017). How well do plant based alternatives fare nutritionally compared to cow’s milk? Journal of Food Science and Technology,55(1), 10-20. doi:10.1007/s13197-017-2915-y

Food analysis

Keto Low Calorie Density
There is 80 calories in 240 grams of Soy Milk - Unsweetened. With 21 calories per 100 grams, this food would be considered a Low calorie density food. A Low calorie density usually indicate that you can consume a larger amount of food with less calories and are usually good choices when dieting.

Soy Milk - Unsweetened is Medium in carbohydrates, Medium in proteins and High in fats. You can look at the macronutrients graph below for a detailed ratio.

With 1 grams of "Net carbohydrates" per 100 grams, it is a good choice you are following a Keto or Ketosis diet.

Related Searches soy milk unsweetened

Macronutrients split

38.1% Proteins

19.0% Carbohydrates

42.9% Fats

Nutrients and how much we eat of it play an important role on our health and body composition. To learn more on theses, check our blog posts on Proteins, Carbohydrates and Fats.

Food with similar macronutrients

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Whether you're vegan, lactose intolerant or just enjoy the taste of soy, your waistline will thank you for choosing soy milk over the dairy variety. Even nonfat cow's milk -- the lightest kind -- contains more calories than the average plain soy milk. Watch out for some flavored soy milks, however, because these may contain added sugars and significantly more calories than unflavored versions.

Pick Your Flavor

Different brands have varying calorie counts, but the average unsweetened soy milk of any flavor has about 80 calories per cup. The average nonfat, unsweetened soy milk has just 68 calories in the same serving. Sweetened vanilla soy milk may contain 129 calories per cup, while chocolate soy milk may contain a diet-busting 153 calories per cup. If you love the added flavor, hope lies in light versions: Light vanilla has less fat and sugar and may only contain 80 calories per cup. Unless marked as light, lowfat or nonfat, soy milk typically contains about 4 grams of fat per cup.

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