Almond Milk vs Soy Milk: How To Choose?

In this article, we are going to compare almond milk and soy milk to see how they compare in many aspects including calories, nutritional content, taste, usage, effects on weight loss, and environment.

To make this comparison as fair as possible and get a realistic picture of how almond and soy milk compare, we’ve used USDA’s date on products that are unsweetened and that aren’t fortified or that are minimally fortified if the completely unfortified product isn’t available.

Both almond and soy milk are dairy-free, and therefore suitable for vegans and people that stick to a plant-based diet for a variety of reasons, but there are also many differences between these plant-based drinks.

Let’s see what almond and soy drinks are, how they are produced, and finally how they compare in various ways.

What is Almond Milk and How It’s Made?

Almond milk is a nut-based beverage that is becoming more and more popular day by day.

The reason behind the popularity of almond milk is that in addition to its light taste, it can also contain a nutritional composition that may be beneficial for you.

Almond milk is actually the best-selling non-dairy milk in the United States, followed by oat and soy milk.

Since almond milk isn’t a dairy product, it doesn’t contain any lactose. As a consequence of this, it is an excellent alternative for those who are unable to digest lactose.

Almond milk consists of two ingredients: water and almonds. Store-bought products usually contain between 2 and 5% of almonds, but also might contain other ingredients such as salt, stabilizers, and emulsifiers to make them taste better and to extend their shell life.

There are also unsweetened and sweetened variants, as well as products with added flavors such as chocolate or vanilla-flavored almond milk.

Also, almond milk products are usually fortified with vitamins and minerals that are hard to obtain on a plant-based diet, including calcium, vitamin B12 and vitamin D.

What is Soy Milk and How It’s Made?

Soy is a legume that originates from Asia and is very popular to be consumed today. Soy milk is a milk derivative made from soybeans.

Since it is plant-based and offers various health benefits, soy milk has an important place, especially in plant-based nutrition. It’s often used as a dairy-free alternative for coffee, breakfast oatmeal or cereals, rice puddings, baked goods, curries and so on.

Along with almond and oat milk, soy milk is one of the most popular plant-based nut milks.

Soy milk is prepared by combining soaked soybeans into the water and filtering off the particles to leave a clear, milk-like fluid. It is considered a whole soy food.

Both sweetened and unsweetened varieties are available.

Unsweetened variants are typically made up of solely filtered water and soybeans, while certain brands may additionally include vitamins, salt, or/and minerals.

Almond vs Soy Milk Nutrition and Calories

In this section, we’ll analyze the similarities and differences between almond milk and soy milk based on nutritional information provided by USDA.

Macronutrients

Plant-based milks mostly consist of water, and almond and soy milks are no exceptions.

3.5 oz or 100 g of almond milk contains 15 calories, and consists mostly of fat (1.22 g), followed by protein (0.55 g) and carbs (0.34 g).

Speaking of soy milk, the same amount contains 38 calories, and consists mostly of protein (3.55 g), followed by fat (2.12 g) and carbs (1.29 g).

The table below compares the nutrition of a 3.5-ounce (100-gram) portion of almond milk to the same amount of soy milk.

Fiber

Fiber is important for our health as it keeps us feeling full, prevents constipation, lowers sugar spikes and regulates sugar levels, lowers total and LDL cholesterol, and provides many other benefits.

Both almond and soy milk contain almost the same amount of fiber, 0.45 g per b .

Micronutrients

What about micronutrients (vitamins and minerals) in almond and soy milk?

The table below shows the most important vitamins and minerals in unfortified or minimally fortified plant-based drinks available in the market. Some of these nutrients are hard to get on a vegan diet.

Weight Loss

If you’re trying to lose weight, you probably want to know whether almond or soy milk is better for you.

With 38 calories per 3.5 oz (100 g), soy milk is higher in calories than almond milk which contains 15 calories.

Almond vs Soy Milk Taste and Uses

Almond milk is a low-carb, nutritionally dense, nut-based milk with a watery consistency. It has a slightly nutty taste and can also be a little sweet, depending on the type and quantity of almonds used while making the milk.

It is to be kept in mind that heating almond milk for a long time or on high heat may turn it bitter.

Almond milk can be used in coffee, hot chocolate, pancakes, French toast, smoothies, and even ice creams. It can also be used in baked items like cookies, bread, cakes, and brownies.

Soy milk has a mild beany taste. Some people may find it bitter and weird when trying for the first time.

While you may still have a slightly beany under-taste, the bitterness goes away during pasteurization in the commercially available soy milk. You may get a hint of vanilla in many commercial soy milk brands.

Soy milk has a creamy texture and a high nutritional density. It is high in protein and rich in healthy fats (PUFAs).

It can be used in pancakes, baked items, and smoothies. Home-made oat milk may add extra bitterness to your coffee. If you don’t like the taste, you can use commercially available sweetened soy milk.

You can use soy milk in your soups, sauces and curries as well. Soy milk is used to make tofu curd.

Conclusion

Almond milk and soy milk are both plant-based, non-dairy beverages, suitable for vegans.

Almond milk and soy milk have their similarities and differences, but both are nutritious and a healthful addition to your diet. When available, always choose unsweetened, fortified products or try making them at home.

Plant milks, including almond and soy milks are easy to add to a diet, and can be used in varieties of recipes and dishes.

Fortified products will help get different nutrients, including micronutrients that are usually hard to get on a plant-based diet, such as vitamin B-12, vitamin D, calcium and others.

If you’re willing to learn more about these non-dairy milks, read our articles about them: Almond Milk and Soy Milk.

Other Almond Milk Comparisons

• Almond vs Barley
• Almond vs Cashew
• Almond vs Coconut
• Almond vs Macadamia
• Almond vs Oat
• Almond vs Pea
• Almond vs Rice

Other Soy Milk Comparisons

• Barley Milk vs Soy Milk
• Cashew Milk vs Soy Milk
• Coconut Milk vs Soy Milk
• Macadamia Milk vs Soy Milk
• Oat Milk vs Soy Milk
• Pea Milk vs Soy Milk
• Rice Milk vs Soy Milk