Soy milk, sweetened
Common food
Photo: Wikipedia
Sweetened soy milk is a smooth, creamy, plant-based beverage made from soaked and blended soybeans. It has a mild, slightly nutty flavor with a clean, refreshing finish, and its nutrition is notable for providing complete plant protein alongside its natural sugars.
Calorie split: 26% protein · 39% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, subtly sweet taste that pairs perfectly with breakfast or as a standalone drink. It's a cultural staple in many Asian cuisines, enjoyed both hot and cold as a nourishing everyday beverage.
⚠️ Watch-outs & how to enjoy it better
The added sugar can cause a quicker blood-sugar spike compared to unsweetened versions. Those with soy allergies must avoid it entirely. To counteract sugar impact, pair it with a source of protein or fat (like nuts or eggs) to slow absorption.
Key benefits
- Excellent source of complete plant-based protein
- Naturally cholesterol-free and low in saturated fat
- Often fortified with calcium and vitamin D
- Provides isoflavones, which are unique plant compounds
- A versatile dairy alternative for many diets
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of making soy milk is over 2,000 years old, with historical records indicating it was a common drink during the Han Dynasty in China.
Full nutrition (USDA data · scales with serving)
| Water | 88.7 g |
| Energy | 53.0 kcal |
| Protein | 3.4 g |
| Total lipid (fat) | 2.0 g |
| Carbohydrate, by difference | 5.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 4.5 g |
| Calcium, Ca | 97.0 mg |
| Iron, Fe | 0.52 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 66.0 mg |
| Potassium, K | 152 mg |
| Sodium, Na | 33.0 mg |
| Zinc, Zn | 0.30 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 1.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.23 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 19.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 19.0 ug |
| Choline, total | 22.7 mg |
| Vitamin B-12 | 0.37 ug |
| Vitamin B-12, added | 0.37 ug |
| Vitamin A, RAE | 56.0 ug |
| Retinol | 56.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 8.0 ug |
| Vitamin E (alpha-tocopherol) | 0.15 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin K (phylloquinone) | 2.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.30 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.21 g |
| SFA 18:0 | 0.07 g |
| Fatty acids, total monounsaturated | 0.40 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.39 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.95 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Soy milk, unsweetened, plain, shelf stable — USDA does not publish this profile for Soy milk.
| Tryptophan | 0.05 g |
| Threonine | 0.13 g |
| Isoleucine | 0.14 g |
| Leucine | 0.25 g |
| Lysine | 0.22 g |
| Methionine | 0.05 g |
| Phenylalanine | 0.17 g |
| Tyrosine | 0.12 g |
| Valine | 0.14 g |
| Arginine | 0.27 g |
| Histidine | 0.10 g |
| Alanine | 0.14 g |
| Aspartic acid | 0.40 g |
| Glutamic acid | 0.62 g |
| Glycine | 0.14 g |
| Proline | 0.14 g |
| Serine | 0.17 g |
| Hydroxyproline | 0.00 g |
| Cysteine | 0.06 g |
FAQ
Is sweetened soy milk a good source of protein?
Yes, it is an excellent source of complete plant protein, providing all essential amino acids. A typical cup offers about 7-8 grams.
How does the sugar content compare to cow's milk?
Sweetened soy milk often has more added sugar than plain cow's milk, which contains natural lactose. Unsweetened varieties have no added sugar.
Can I use it in cooking and baking?
Absolutely. It works well in pancakes, muffins, smoothies, and as a base for creamy soups, though its distinct flavor may come through in delicate recipes.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.53 kcal/g · 26% calories from protein · 0.0 g fiber · 4.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.