Food comparison · USDA values
Almond Milk (Unsweetened) vs Soy Milk: Calories & Nutrition Compared
Quick answer
Per 100 g, Almond Milk (Unsweetened) has fewer calories than Soy Milk (15 vs 54 kcal), and Soy Milk has more protein than Almond Milk (Unsweetened) (3.3 vs 0.6 g).
Side by side per 100 g
Equal weights, so the columns compare the foods themselves. The last column shows which food has more, and stays at "About the same" when the gap is too small to matter.
| Per 100 g | Almond Milk (Unsweetened) | Soy Milk | Difference |
|---|---|---|---|
| Calories | 15 kcal | 54 kcal | Soy Milk +39 kcal |
| Protein | 0.6 g | 3.3 g | Soy Milk +2.7 g |
| Carbs | 0.3 g | 6.3 g | Soy Milk +6 g |
| Fat | 1.2 g | 1.8 g | About the same |
| Fiber | 0 g | 0.6 g | Both low in fiber |
| Sugars | 0 g | 4 g | Soy Milk +4 g |
| Sodium | 60 mg | 51 mg | About the same |
- Protein 15% · 0.6 g
- Carbs 9% · 0.3 g
- Fat 76% · 1.2 g
- Protein 24% · 3.3 g
- Carbs 47% · 6.3 g
- Fat 29% · 1.8 g
Per portion
One USDA household portion of each food. The portions weigh different amounts, so this is the comparison for what ends up on the plate.
| Food | Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Almond Milk (Unsweetened) | 1 cup | 244 g | 37 kcal | 1.3 g | 0.8 g | 3 g |
| Soy Milk | 1 cup | 243 g | 131 kcal | 7.9 g | 15.3 g | 4.3 g |
The difference, worked out
- Soy Milk has more calories per 100 g than Almond Milk (Unsweetened): 54 vs 15 kcal, a difference of 39 kcal.
- Soy Milk has more protein per 100 g than Almond Milk (Unsweetened): 3.3 vs 0.6 g, a difference of 2.7 g.
- Soy Milk has more carbs per 100 g than Almond Milk (Unsweetened): 6.3 vs 0.3 g, a difference of 6 g.
- Almond Milk (Unsweetened) and Soy Milk have about the same fat per 100 g: 1.2 vs 1.8 g.
- Almond Milk (Unsweetened) and Soy Milk are both low in fiber per 100 g: 0 vs 0.6 g.
- Soy Milk has more calories per portion than Almond Milk (Unsweetened): 131 vs 37 kcal, a difference of 94 kcal (the two portions weigh different amounts).
- Soy Milk has more protein per portion than Almond Milk (Unsweetened): 7.9 vs 1.3 g, a difference of 6.6 g (the two portions weigh different amounts).
Every figure is computed from the two foods' USDA values, rounded as printed above. A difference is stated only when it is at least 10% of the larger value and clears a small minimum for the nutrient, so tiny gaps are not dressed up as findings.
Our take
Soy milk has more calories, protein and carbs than unsweetened almond milk per 100 g, while fat is about level. If protein is what you want from a glass of plant milk, soy has more, and almond milk is the lighter one. Brands vary.
The per-100 g table compares equal weights. The per-portion table compares the amounts people usually count as one serving, which differ in weight, so each answers a different question.
Full amount tables, portions and every nutrient: see Almond Milk (Unsweetened) and Soy Milk.
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Start free on the webValues are USDA averages for the foods as described on their pages; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
Source: USDA FoodData Central, Almond Milk (Unsweetened) (FDC 2705409) and Soy Milk (FDC 172446). How we calculate.