Soy milk nutrition facts

Soy milk (1 cup, 243 g) has 104 calories, 6.3 g protein, 0.5 g fiber, 3.6 g fat. It is an excellent source of vitamin B12 (86% DV), copper (45% DV), riboflavin (34% DV) and a good source of vitamin A and vitamin D.

Vitamin B12 86% DV Copper 45% DV Riboflavin 34% DV Calcium 23% DV Vitamin A 15% DV

#3 of 40 legumes for calcium #14 of 72 foods for vitamin D #3 of 38 legumes for riboflavin #31 of 91 foods for vitamin B12 #2 of 10 legumes for vitamin A #17 of 37 legumes for copper

Nutrition Facts

Serving size1 cup (243 g)

Calories104

Total Fat 3.6g4.6%

Saturated Fat 0.5g2.5%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 114mg5%

Total Carbohydrate 12g4.3%

Dietary Fiber 0.5g1.7%

Total Sugars 8.9g

Protein 6.3g13%

Vitamin D 2.67µg13%

Calcium 299mg23%

Iron 1mg5.7%

Potassium 296mg6.3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 24%
■ Fat 31%
■ Carbohydrate 45%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-1.1

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 14 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in soy milk

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	104 kcal	5.2%
Protein	6.3 g	13%
Total fat	3.6 g	4.6%
Carbohydrate	12 g	4.3%
Fiber	0.5 g	1.7%
Sugars	8.9 g	no DV
Fats
Saturated fat	0.5 g	2.5%
Trans fat	0 g	no DV
Monounsaturated fat	0.9 g	no DV
Polyunsaturated fat	2.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.18 g	no DV
Omega-6 (linoleic)	1.42 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.07 mg	5.9%
Riboflavin (B2)	0.45 mg	34%
Niacin (B3)	1 mg	6.5%
Pantothenic acid (B5)	0.25 mg	5.1%
Vitamin B6	0.08 mg	4.4%
Folate (DFE)	22 µg	5.5%
Vitamin B12	2.07 µg	86%
Vitamin A (RAE)	134 µg	15%
Vitamin E	0.27 mg	1.8%
Vitamin D	2.67 µg	13%
Vitamin K	7.3 µg	6.1%
Choline	57 mg	10%
Minerals
Sodium	114 mg	5%
Calcium	299 mg	23%
Iron	1 mg	5.7%
Magnesium	36 mg	8.7%
Phosphorus	104 mg	8.4%
Potassium	296 mg	6.3%
Zinc	0.6 mg	5.7%
Copper	0.4 mg	45%
Manganese	0.15 mg	6.6%
Selenium	5.6 µg	10%
Carotenoids
Beta-carotene	5 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	220 g	no DV
Amino acids
Tryptophan	0.053 g	no DV
Threonine	0.151 g	no DV
Isoleucine	0.16 g	no DV
Leucine	0.26 g	no DV
Lysine	0.185 g	no DV
Methionine	0.039 g	no DV
Phenylalanine	0.158 g	no DV
Valine	0.163 g	no DV
Histidine	0.085 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	43 kcal	2.1%
Protein	2.6 g	5.2%
Total fat	1.5 g	1.9%
Carbohydrate	4.9 g	1.8%
Fiber	0.2 g	0.7%
Sugars	3.6 g	no DV
Fats
Saturated fat	0.2 g	1%
Trans fat	0 g	no DV
Monounsaturated fat	0.4 g	no DV
Polyunsaturated fat	0.9 g	no DV
Omega-3 (ALA+EPA+DHA)	0.07 g	no DV
Omega-6 (linoleic)	0.58 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.03 mg	2.4%
Riboflavin (B2)	0.18 mg	14%
Niacin (B3)	0.4 mg	2.7%
Pantothenic acid (B5)	0.1 mg	2.1%
Vitamin B6	0.03 mg	1.8%
Folate (DFE)	9 µg	2.2%
Vitamin B12	0.85 µg	35%
Vitamin A (RAE)	55 µg	6.1%
Vitamin E	0.11 mg	0.7%
Vitamin D	1.1 µg	5.5%
Vitamin K	3 µg	2.5%
Choline	24 mg	4.3%
Minerals
Sodium	47 mg	2%
Calcium	123 mg	9.5%
Iron	0.4 mg	2.3%
Magnesium	15 mg	3.6%
Phosphorus	43 mg	3.4%
Potassium	122 mg	2.6%
Zinc	0.3 mg	2.4%
Copper	0.17 mg	18%
Manganese	0.06 mg	2.7%
Selenium	2.3 µg	4.2%
Carotenoids
Beta-carotene	2 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	90 g	no DV
Amino acids
Tryptophan	0.022 g	no DV
Threonine	0.062 g	no DV
Isoleucine	0.066 g	no DV
Leucine	0.107 g	no DV
Lysine	0.076 g	no DV
Methionine	0.016 g	no DV
Phenylalanine	0.065 g	no DV
Valine	0.067 g	no DV
Histidine	0.035 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	12 kcal	0.6%
Protein	0.7 g	1.5%
Total fat	0.4 g	0.5%
Carbohydrate	1.4 g	0.5%
Fiber	0.1 g	0.2%
Sugars	1 g	no DV
Fats
Saturated fat	0.1 g	0.3%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	0.17 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.01 mg	0.7%
Riboflavin (B2)	0.05 mg	4%
Niacin (B3)	0.1 mg	0.8%
Pantothenic acid (B5)	0.03 mg	0.6%
Vitamin B6	0.01 mg	0.5%
Folate (DFE)	3 µg	0.6%
Vitamin B12	0.24 µg	10%
Vitamin A (RAE)	16 µg	1.7%
Vitamin E	0.03 mg	0.2%
Vitamin D	0.31 µg	1.6%
Vitamin K	0.9 µg	0.7%
Choline	7 mg	1.2%
Minerals
Sodium	13 mg	0.6%
Calcium	35 mg	2.7%
Iron	0.1 mg	0.7%
Magnesium	4 mg	1%
Phosphorus	12 mg	1%
Potassium	35 mg	0.7%
Zinc	0.1 mg	0.7%
Copper	0.05 mg	5.2%
Manganese	0.02 mg	0.8%
Selenium	0.7 µg	1.2%
Carotenoids
Beta-carotene	1 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	26 g	no DV
Amino acids
Tryptophan	0.006 g	no DV
Threonine	0.018 g	no DV
Isoleucine	0.019 g	no DV
Leucine	0.03 g	no DV
Lysine	0.022 g	no DV
Methionine	0.005 g	no DV
Phenylalanine	0.018 g	no DV
Valine	0.019 g	no DV
Histidine	0.01 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #172456 ("Soymilk, original and vanilla, with added calcium, vitamins A and D").

Compare soy milk with…

Almond milk vs Soy milk

Frequently asked questions

How many calories are in soy milk?

Soy milk has 104 calories per 1 cup (243 g), or 43 calories per 100 g, according to USDA FoodData Central.

How much protein is in soy milk?

6.3 g of protein per 1 cup, which is 13% of the 50 g Daily Value.

What is soy milk rich in?

Per serving, soy milk is richest in Vitamin B12 at 86% of the Daily Value, Copper (45%), Riboflavin (B2) (34%), Calcium (23%).

Is soy milk healthy?

By nutrient density, soy milk scores 47 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More legumes

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.