Soy milk nutrition, glycemic index, calories, net carbs & more
Soymilk, original and vanilla, unfortified
*all the values are displayed for the amount of 100 grams
Soy milk Glycemic index (GI)
Soy milk Glycemic load (GL)
Education:
Nutrition & Microbiology at YSU
Unfortified original and vanilla soy milk contains a low level of sugars and carbs. The sugar amount is equal to 3.99 g per 100 g, the carbs amount is equal to 6.28g.
Based on the numbers of the Australian study, the glycemic index of soy milk falls in the range of 18-44 [1].
According to The International Tables of Glycemic Index Values, the glycemic index of soy milk that contains 3% of fat and no calcium is about 44±5, whereas soy milk which contains 3% of fat and 120 mg of calcium has a lower GI, that falls in the range of 36±4 [2].
Low-fat (0.7%) soy milk from Australia has a GI of 45±5. Vitasoy® brand soy milk has the lowest GI, with a reduced fat content (1.5%). The GI is in the range of 17 ± 3. However, soy milk with a reduced fat content (1.5%) and 120 mg calcium, has a higher GI; 44±3 [2].
Soy yogurt with peach and mango, which contains 2% fat and sugar, has a GI within 50±3 [2].
The glycemic index of smoothie with soy milk and banana is in the range of 34±3, while smoothie with soy milk chocolate hazelnut has a higher GI of 34±3 [2].
According to the study, eating soy foods has been shown to lower cholesterol, decrease blood glucose levels and improve glucose tolerance in people with diabetes. Unsweetened soy milk can be added to diabetes diets [3] [4].
By following the link, you can find our glycemic index table with sources.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5325842/
- https://academic.oup.com/ajcn/article/114/5/1625/6320814
- https://www.sciencedirect.com/topics/food-science/soya-milk
- https://care.diabetesjournals.org/content/35/10/1981.short
Education: Nutrition & Microbiology at YSU
Last updated: February 05, 2022
Important nutritional characteristics for Soy milk
Glycemic index ⓘ
Source:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5325842/
The GI is 18-44 in the Australian study
Check out our Glycemic index chart page for the full list.
37 (low)
Glycemic load
1 (low)
Insulin index ⓘ
https://www.medigraphic.com/pdfs/revinvcli/nn-2006/nn065j.pdf
10
Calories
54
Net Carbs ⓘ
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
5.68 grams
Serving Size ⓘ
Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 fl oz (30.6 grams)
Acidity (Based on PRAL) ⓘ
PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
0.1 (neutral)
Magnesium
Copper
Folate, food
Polyunsaturated fat
Calcium
Explanation: The given food contains more Magnesium than 57% of foods. Note that this food itself is richer in Magnesium than it is in any other nutrient. Similarly, it is relatively rich in Copper, Folate, food, Polyunsaturated fat, and Calcium.
Mineral coverage chart
Calcium:
25 mg of 1,000 mg
3%
Iron:
0.64 mg of 8 mg
8%
Magnesium:
25 mg of 420 mg
6%
Phosphorus:
52 mg of 700 mg
7%
Potassium:
118 mg of 3,400 mg
3%
Sodium:
51 mg of 2,300 mg
2%
Zinc:
0.12 mg of 11 mg
1%
Copper:
0.128 mg of 1 mg
14%
Manganese:
0.223 mg of 2 mg
10%
Selenium:
4.8 µg of 55 µg
9%
Choline:
23.6 mg of 550 mg
4%
Mineral chart - relative view
Copper
0.128 mg
TOP 43%
Magnesium
25 mg
TOP 43%
Calcium
25 mg
TOP 48%
Manganese
0.223 mg
TOP 50%
Selenium
4.8 µg
TOP 68%
Sodium
51 mg
TOP 71%
Iron
0.64 mg
TOP 72%
Choline
23.6 mg
TOP 73%
Phosphorus
52 mg
TOP 76%
Potassium
118 mg
TOP 79%
Zinc
0.12 mg
TOP 89%
Vitamin coverage chart
Vitamin A:
3 IU of 5,000 IU
0%
Vitamin E :
0.11 mg of 15 mg
1%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.06 mg of 1 mg
5%
Vitamin B2:
0.069 mg of 1 mg
5%
Vitamin B3:
0.513 mg of 16 mg
3%
Vitamin B5:
0.373 mg of 5 mg
7%
Vitamin B6:
0.077 mg of 1 mg
6%
Folate:
18 µg of 400 µg
5%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
3 µg of 120 µg
3%
Vitamin chart - relative view
Folate
18 µg
TOP 50%
Vitamin K
3 µg
TOP 60%
Vitamin B5
0.373 mg
TOP 67%
Vitamin B1
0.06 mg
TOP 67%
Vitamin B6
0.077 mg
TOP 70%
Vitamin A
3 IU
TOP 72%
Vitamin B2
0.069 mg
TOP 76%
Vitamin B3
0.513 mg
TOP 78%
Vitamin E
0.11 mg
TOP 85%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 7%
3.27 g of 50 g
7%
Fats:
Daily Value: 3%
1.75 g of 65 g
3%
Carbs:
Daily Value: 2%
6.28 g of 300 g
2%
Water:
Daily Value: 4%
88.05 g of 2,000 g
4%
Other:
0.65 g
Protein quality breakdown
Tryptophan:
38 mg of 280 mg
14%
Threonine:
108 mg of 1,050 mg
10%
Isoleucine:
114 mg of 1,400 mg
8%
Leucine:
186 mg of 2,730 mg
7%
Lysine:
131 mg of 2,100 mg
6%
Methionine:
27 mg of 1,050 mg
3%
Phenylalanine:
113 mg of 1,750 mg
6%
Valine:
117 mg of 1,820 mg
6%
Histidine:
61 mg of 700 mg
9%
Fat type information
Saturated Fat:
0.205 g
Monounsaturated Fat:
0.401 g
Polyunsaturated fat:
0.961 g
Fiber content ratio for Soy milk
Sugar:
3.99 g
Fiber:
0.6 g
Other:
1.69 g
All nutrients for Soy milk per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 54kcal | 3% | 85% |
1.1 times more than Orange
|
| Protein | 3.27g | 8% | 69% |
1.2 times more than Broccoli
|
| Fats | 1.75g | 3% | 69% |
19 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 5.68g | N/A | 55% |
9.5 times less than Chocolate
|
| Carbs | 6.28g | 2% | 57% |
4.5 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.64mg | 8% | 72% |
4.1 times less than Beef
|
| Calcium | 25mg | 3% | 48% |
5 times less than Milk
|
| Potassium | 118mg | 3% | 79% |
1.2 times less than Cucumber
|
| Magnesium | 25mg | 6% | 43% |
5.6 times less than Almond
|
| Sugar | 3.99g | N/A | 51% |
2.2 times less than Coca-Cola
|
| Fiber | 0.6g | 2% | 55% |
4 times less than Orange
|
| Copper | 0.13mg | 14% | 43% |
1.1 times less than Shiitake
|
| Zinc | 0.12mg | 1% | 89% |
52.6 times less than Beef
|
| Phosphorus | 52mg | 7% | 76% |
3.5 times less than Chicken meat
|
| Sodium | 51mg | 2% | 71% |
9.6 times less than White Bread
|
| Vitamin A | 3IU | 0% | 72% |
5568.7 times less than Carrot
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.11mg | 1% | 85% |
13.3 times less than Kiwifruit
|
| Vitamin B1 | 0.06mg | 5% | 67% |
4.4 times less than Pea
|
| Vitamin B2 | 0.07mg | 5% | 76% |
1.9 times less than Avocado
|
| Vitamin B3 | 0.51mg | 3% | 78% |
18.7 times less than Turkey meat
|
| Vitamin B5 | 0.37mg | 7% | 67% |
3 times less than Sunflower seed
|
| Vitamin B6 | 0.08mg | 6% | 70% |
1.5 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 3µg | 3% | 60% |
33.9 times less than Broccoli
|
| Folate | 18µg | 5% | 50% |
3.4 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.21g | 1% | 77% |
28.8 times less than Beef
|
| Monounsaturated Fat | 0.4g | N/A | 73% |
24.4 times less than Avocado
|
| Polyunsaturated fat | 0.96g | N/A | 46% |
49.1 times less than Walnut
|
| Tryptophan | 0.04mg | 0% | 88% |
8 times less than Chicken meat
|
| Threonine | 0.11mg | 0% | 89% |
6.7 times less than Beef
|
| Isoleucine | 0.11mg | 0% | 90% |
8 times less than Salmon
|
| Leucine | 0.19mg | 0% | 90% |
13.1 times less than Tuna
|
| Lysine | 0.13mg | 0% | 89% |
3.5 times less than Tofu
|
| Methionine | 0.03mg | 0% | 92% |
3.6 times less than Quinoa
|
| Phenylalanine | 0.11mg | 0% | 90% |
5.9 times less than Egg
|
| Valine | 0.12mg | 0% | 91% |
17.3 times less than Soybean raw
|
| Histidine | 0.06mg | 0% | 90% |
12.3 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 54
% Daily Value*
3%
Total Fat
2g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
2%
Sodium 51mg
2%
Total Carbohydrate
6g
4%
Dietary Fiber
1g
Total Sugars g
Includes ? g Added Sugars
Protein
3g
Vitamin D
0mcg
0%
Calcium
25mg
3%
Iron
1mg
13%
Potassium
118mg
3%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Soy milk nutrition infographic
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.