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Soy milk nutrition: calories, carbs, GI, protein, fiber, fats

Soymilk, original and vanilla, unfortified
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Soy milk

Soy milk
Glycemic index ⓘ Source:
Check out our full article on Soy milk glycemic index
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 ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8611107/ 4mg
TOP 43% Magnesium ⓘHigher in Magnesium content than 57% of foods
TOP 43% Copper ⓘHigher in Copper content than 57% of foods
TOP 45% Folate, food ⓘHigher in Folate, food content than 55% of foods
TOP 46% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 54% of foods
TOP 48% Calcium ⓘHigher in Calcium content than 52% of foods

Soy milk calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 54
Calories in 1 cup 131 243 g
Calories in 1 fl oz 17 30.6 g

Soy milk Glycemic index (GI)

Source:
Check out our full article on Soy milk glycemic index
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

Soy milk Glycemic load (GL)

1

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% 86%
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

13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g

Fiber content ratio for Soy milk

64% 10% 27%
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 OrangeOrange
Protein 3.27g 8% 69% 1.2 times more than BroccoliBroccoli
Fats 1.75g 3% 69% 19 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 5.68g N/A 55% 9.5 times less than ChocolateChocolate
Carbs 6.28g 2% 57% 4.5 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.64mg 8% 72% 4.1 times less than BeefBeef
Calcium 25mg 3% 48% 5 times less than MilkMilk
Potassium 118mg 3% 79% 1.2 times less than CucumberCucumber
Magnesium 25mg 6% 43% 5.6 times less than AlmondAlmond
Sugar 3.99g N/A 51% 2.2 times less than Coca-ColaCoca-Cola
Fiber 0.6g 2% 55% 4 times less than OrangeOrange
Copper 0.13mg 14% 43% 1.1 times less than ShiitakeShiitake
Zinc 0.12mg 1% 89% 52.6 times less than BeefBeef
Phosphorus 52mg 7% 76% 3.5 times less than Chicken meatChicken meat
Sodium 51mg 2% 71% 9.6 times less than White BreadWhite Bread
Vitamin A 3IU 0% 72% 5568.7 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.11mg 1% 85% 13.3 times less than KiwifruitKiwifruit
Selenium 4.8µg 9% 68%
Manganese 0.22mg 10% 50%
Vitamin B1 0.06mg 5% 67% 4.4 times less than Pea rawPea raw
Vitamin B2 0.07mg 5% 76% 1.9 times less than AvocadoAvocado
Vitamin B3 0.51mg 3% 78% 18.7 times less than Turkey meatTurkey meat
Vitamin B5 0.37mg 7% 67% 3 times less than Sunflower seedSunflower seed
Vitamin B6 0.08mg 6% 70% 1.5 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 3µg 3% 60% 33.9 times less than BroccoliBroccoli
Folate 18µg 5% 50% 3.4 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.21g 1% 77% 28.8 times less than BeefBeef
Monounsaturated Fat 0.4g N/A 73% 24.4 times less than AvocadoAvocado
Polyunsaturated fat 0.96g N/A 46% 49.1 times less than WalnutWalnut
Tryptophan 0.04mg 0% 88% 8 times less than Chicken meatChicken meat
Threonine 0.11mg 0% 89% 6.7 times less than BeefBeef
Isoleucine 0.11mg 0% 90% 8 times less than Salmon rawSalmon raw
Leucine 0.19mg 0% 90% 13.1 times less than Tuna BluefinTuna Bluefin
Lysine 0.13mg 0% 89% 3.5 times less than TofuTofu
Methionine 0.03mg 0% 92% 3.6 times less than QuinoaQuinoa
Phenylalanine 0.11mg 0% 90% 5.9 times less than EggEgg
Valine 0.12mg 0% 91% 17.3 times less than Soybean rawSoybean raw
Histidine 0.06mg 0% 90% 12.3 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
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 ______________
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.