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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)

37
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on February 05, 2022
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

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5325842/
  2. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  3. https://www.sciencedirect.com/topics/food-science/soya-milk
  4. https://care.diabetesjournals.org/content/35/10/1981.short
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: February 05, 2022

Important nutritional characteristics for Soy milk

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)
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)
57% Magnesium
57% Copper
55% Folate, food
54% Polyunsaturated fat
52% 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 Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 8% 24% 18% 23% 11% 7% 4% 43% 30% 27% 13%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
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

4% 2% 7% 89%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 41% 31% 25% 21% 19% 8% 20% 20% 27%
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

0.205% 0.401% 0.961%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g

Fiber content ratio for Soy milk

3.99% 0.6% 1.69%
Sugar: 3.99 g
Fiber: 0.6 g
Other: 1.69 g

All nutrients for Soy milk per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 55% 5.68g 9.5 times less than Chocolate Chocolate
Protein 8% 69% 3.27g 1.2 times more than Broccoli Broccoli
Fats 3% 69% 1.75g 19 times less than Cheese Cheese
Carbs 2% 57% 6.28g 4.5 times less than Rice Rice
Calories 3% 85% 54kcal 1.1 times more than Orange Orange
Sugar N/A 51% 3.99g 2.2 times less than Coca-Cola Coca-Cola
Fiber 2% 55% 0.6g 4 times less than Orange Orange
Calcium 3% 48% 25mg 5 times less than Milk Milk
Iron 8% 72% 0.64mg 4.1 times less than Beef Beef
Magnesium 6% 43% 25mg 5.6 times less than Almond Almond
Phosphorus 7% 76% 52mg 3.5 times less than Chicken meat Chicken meat
Potassium 3% 79% 118mg 1.2 times less than Cucumber Cucumber
Sodium 2% 71% 51mg 9.6 times less than White Bread White Bread
Zinc 1% 89% 0.12mg 52.6 times less than Beef Beef
Copper 14% 43% 0.13mg 1.1 times less than Shiitake Shiitake
Vitamin E 1% 85% 0.11mg 13.3 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 5% 67% 0.06mg 4.4 times less than Pea Pea
Vitamin B2 5% 76% 0.07mg 1.9 times less than Avocado Avocado
Vitamin B3 3% 78% 0.51mg 18.7 times less than Turkey meat Turkey meat
Vitamin B5 7% 67% 0.37mg 3 times less than Sunflower seed Sunflower seed
Vitamin B6 6% 70% 0.08mg 1.5 times less than Oat Oat
Folate 5% 50% 18µg 3.4 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 3% 60% 3µg 33.9 times less than Broccoli Broccoli
Tryptophan 0% 88% 0.04mg 8 times less than Chicken meat Chicken meat
Threonine 0% 89% 0.11mg 6.7 times less than Beef Beef
Isoleucine 0% 90% 0.11mg 8 times less than Salmon Salmon
Leucine 0% 90% 0.19mg 13.1 times less than Tuna Tuna
Lysine 0% 89% 0.13mg 3.5 times less than Tofu Tofu
Methionine 0% 92% 0.03mg 3.6 times less than Quinoa Quinoa
Phenylalanine 0% 90% 0.11mg 5.9 times less than Egg Egg
Valine 0% 91% 0.12mg 17.3 times less than Soybean Soybean
Histidine 0% 90% 0.06mg 12.3 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 1% 77% 0.21g 28.8 times less than Beef Beef
Monounsaturated Fat N/A 73% 0.4g 24.4 times less than Avocado Avocado
Polyunsaturated fat N/A 46% 0.96g 49.1 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 54
% Daily Value*
3%
Total Fat 2g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.