Soy Milk Nutrition Facts and Health Benefits

In this article, we discuss the nutrition data and potential benefits of soy milk, a popular plant-based alternative to dairy milk.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 8, 2022.

Soy milk is a plant-based dairy alternative for individuals on a vegan diet and is derived from soybeans.

Although it is not very rich in mineral content, its vitamin content is very diverse. It is a very good source of cobalamin (vitamin B12).

With the consumption of 100 grams of soy milk, 45% of the daily vitamin B12 need can be met.

In this way, it helps energy production and increases the efficiency of the person. It also supports the formation of red blood cells.

In addition, thanks to its vitamin E content, it reduces hair loss and helps to improve hair quality. It also shows a strong antioxidant effect.

Soy milk does not contain the saturated fat and cholesterol that animal milk products contain. Thanks to this composition, it supports your cardiovascular health.

If you are worried about the amino acid content, you can try to consume it with foods with a high amino acid content, such as peanut butter, oats, and nuts.

For health reasons, we recommend that you check the label to make sure it does not contain added sugar.

Soy Milk Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of soy milk:

  • Energy: 45 calories
  • Carbs: 3.45 grams
  • Sugar: 2.53 grams
  • Fiber: 0.4 grams
  • Protein: 2.94 grams
  • Fat: 1.99 grams
  • Saturated Fat: 0.206 grams

Jump to a section where you can learn more about soy milk nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Soy Milk

Thanks to a significant amount of specific vitamins and minerals, soy milk, could provide several health benefits.

Continue reading to discover the potential benefits of consuming soy milk.

They May Boost Productivity

Vitamin B12 or cobalamin can increase energy levels. This can help a person perform his routine activities more efficiently and, thus, enhance his or her productivity.

Vitamin B12 can also improve brain functions such as memory, attention span, and focus and reduce the risk of age-related neurodegenerative disorders like dementia and Alzheimer’s disease.

It can support the functions of the brain and nervous system. An adequate supply of this nutrient is essential for improving memory and preventing cognitive decline.

Vitamin B12 is necessary for the formation of red blood cells. It can improve the ability of the blood to carry oxygen to all parts of the body and, thus, play a role in energy production at the cellular level.

It can also play a role in bone health and can improve mood by maintaining a healthy balance of hormones in the nervous system, thereby reducing the risk of depression.

They May Improve the Hair Growth and Quality

Vitamin E is needed for the growth of hair. An inadequate supply of this nutrient can result in hair fall. It can also make the hair dull, brittle, and prone to breakage.

The oral intake, as well as the topical application of vitamin E-enriched oil to the scalp and hair roots, can promote hair growth and strengthen the hair shafts.

It is a powerful natural antioxidant that can protect the body against the damage caused by free radicals. It is especially important for reducing the damage caused due to exposure to radiation and cigarette smoke.

Vitamin E is also important for maintaining healthy eyesight.

An inadequate supply of vitamin E can increase the risk of eye conditions such as cataracts, retinal degeneration, and macular edema.

Vitamin E plays a key role in immune functions. It can protect us against infections by stimulating the activities of the blood cells against bacteria and viruses. It can also improve skin health by promoting the formation of collagen, which forms the basic structural matrix of the body tissues.

Soy Milk Nutrition Facts

Continue reading to find out the following soy milk nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on soy milk macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate1% DV3.45 g
Protein6% DV2.94 g
Fat3% DV1.99 g

Vitamin Content

Soy Milk are excellent source of Vitamin B12 (Cobalamin).

They also contain a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin E and some Vitamin C, Vitamin D, Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

Here's the full soy milk vitamin content per 100g:

Vitamin A13% DV393 IU
Vitamin C8% DV7.2 mg
Vitamin D6% DV1.2 µg
Vitamin B1 (Thiamine)5% DV0.062 mg
Vitamin B2 (Riboflavin)15% DV0.199 mg
Vitamin B3 (Niacin)21% DV3.29 mg
Vitamin B5 (Pantothenic acid)0% DV0 mg
Vitamin B6 (Pyroxidine)14% DV0.233 mg
Vitamin B9 (Folate)8% DV32 µg
Vitamin B12 (Cobalamin)45% DV1.08 µg
Vitamin E17% DV2.52 mg
Vitamin K0% DV0 µg

Mineral Content

Soy Milk are not an excellent source of any particular vitamin.

However, they contain a good amount of Calcium, and Copper and some Selenium.

Here's the full soy milk mineral content per 100g:

Calcium11% DV140 mg
Copper14% DV0.123 mg
Fluoride0% DV0 mg
Iron3% DV0.49 mg
Magnesium0% DV0 mg
Manganese0% DV0 mg
Phosphorus0% DV0 mg
Potassium3% DV141 mg
Selenium4% DV2.3 μg
Sodium2% DV50 mg
Zinc2% DV0.24 mg

Protein and Amino Acid Profile

Soy Milk contain 2.9 g of protein per 100 g, or in other words, soy milk provide 6.53 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in soy milk contain all nine essential amino acids, however, they are a little bit low in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Histidine Low0% DV0 g
Isoleucine Low0% DV0 g
Leucine Low0% DV0 g
Lysine Low0% DV0 g
Methionine Low0% DV0 g
Phenylalanine Low0% DV0 g
Threonine Low0% DV0 g
Tryptophan Low0% DV0 g
Valine Low0% DV0 g

Fat Breakdown

Around 40% of the calories in soy milk are from fat. Soy Milk have 1.99 grams or 3% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Soy Milk fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, soy milk is cholesterol free.

Soy Milk do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat3% DV1.99 g
Saturated Fat1% DV0.206 g
Monounsaturated Fatdo not have a %DV0.412 g
Polyunsaturated Fatdo not have a %DV1.19 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

31% of the calories in soy milk come from carbohydrates.

Carbs in soy milk are mostly sugars (73%), followed by starch and fiber.

When it comes to sugars, soy milk are relatively low in sugar, containing grams of sugar per 100g.

Total Carbohydrate1% DV3.45 g
Dietary Fiber1% DV0.4 g
Sugars5% DV2.53 g

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