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All About Soy Milk: Nutrition, Benefits, Risks, and How It Compares With Other Milks

All About Soy Milk: Nutrition, Benefits, Risks, and How It Compares With Other Milks
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Updated on June 30, 2025
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These days, there are more options when it comes to nondairy milk than ever before. The original plant-based alternative to cow’s milk, soy milk, is still in demand, but you may be wondering how it stacks up against other popular nondairy milk options, such as almond, oat, and coconut, and whether soy milk is safe for most people to drink.

What Is Soy Milk?

Soy milk is a plant-based nondairy beverage that’s a popular alternative to cow’s milk. It’s made from soybeans, and many brands, such as Silk, fortify their soy milk with vitamins and minerals such as vitamins A, B12, and D, and calcium.

 It can be a naturally good source of vitamin B6, magnesium, and folate.

“Soy milk offers culinary diversity, creamy texture, and a healthful nutritional profile, including essential omega-3 fatty acids [if fortified] and flavonoids that exert antioxidant, anti-inflammatory, and cardioprotective properties,” says Julieanna Hever, RDN, who specializes in plant-based diets in Los Angeles and is the author of The Vegiterranean Diet.

Besides soy milk’s excellent nutritional profile, there are many other reasons why you might want to try this beverage in your coffee, smoothie, or cereal. Maybe you dislike the taste of cow’s milk or are trying to avoid dairy and prefer soy milk’s taste or nutrient makeup to the other nondairy options.

Soy milk may be a solid choice if you’re living with a milk allergy or are lactose intolerant, which means you have trouble digesting a sugar called lactose (the carbohydrate found in cow’s milk), says Barbara Schmidt, RDN, a nutrition lifestyle program specialist at Norwalk Hospital in Norwalk, Connecticut.

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Soy Milk Nutrition Facts

There are many types of soy milk on the market, and the number of calories and amount of added sugar will vary by product. Always check the nutrition facts label on your brand of choice, as the nutritional content can vary widely. A 1 cup serving of unsweetened soy milk, fortified with calcium, vitamin D, and vitamin A, contains the following:

  • Calories: 93
  • Fat: 5 grams (g)
  • Carbohydrates: 3 g
  • Fiber: 0 g
  • Protein: 8.7 g
  • Calcium: 246 milligrams (mg)
  • Iron: 1.3 mg
  • Potassium: 386 mg
  • Sodium: 83 mg
  • Vitamin D (D2 + D3): 40 international units
  • Vitamin A: 142 micrograms

Soy Milk vs. Other Milk Options

Here’s a glance at how soy milk compares with other milks, such as dairy milk and other plant-based milks.

Soy Milk vs. Dairy Milk

Of all the plant-based milks, soy milk (fortified with calcium and vitamins A and D) is the most nutritionally similar to low-fat cow’s milk.

“I call the soybean the incredible, edible bean. With all nine essential amino acids, soy milk is a good source of protein and is balanced in fats and carbs,” says Schmidt. It’s also naturally low in saturated fat.

Soy Milk vs. Other Plant-Based Milks

Soy milk bests almond milk in protein content, though almond milk may have fewer calories (just 46 per cup), but offers just 1.6 g protein.

 There are some “added protein” versions of almond milk that use pea or soy protein to bump up the protein content, but you will need to check product labels to verify. Pea milk itself is a good source of protein, offering 8 g per 8 ounce serving.

Compared to oat milk, soy milk also offers higher protein content, though Oatly oat milk is higher in fiber (2 g) and carbohydrates (17 g).

Coconut milk and rice milk are other popular choices. Coconut milk is the least allergenic milk and contains more saturated fat (3.5 g) than other nondairy milks. Rice milk is often naturally sweeter. Neither option contains protein.

Potential Health Benefits of Soy Milk

Here are some of the possible research-based benefits of adding soy milk to your grocery list.

May Lower the Risk of Breast Cancer

Eating foods with soy may lower the risk of breast cancer.

 A meta-analysis also found soy isoflavones significantly reduce the risk of breast cancer recurrence.

 The greatest impact was among postmenopausal breast cancer survivors eating 60 mg of soy a day.

May Lower the Risk of Heart Disease

Soy is rich in isoflavones, plant chemicals that belong to a group called phytoestrogens. Isoflavones in soy may also protect your heart by reducing LDL (“bad”) cholesterol and blood pressure. This remains controversial because studies conflict about whether soy and a lowered risk of heart disease have a direct relationship.

 The majority of best-in-class studies to assess soy’s potential benefits for heart health have examined soy protein isolate (that is, just the soy protein), rather than soy-based foods (like soy milk or tofu).

May Protect Against Osteoporosis

Soy isoflavones may reduce the bone loss that contributes to osteoporosis after menopause by decreasing bone resorption, a process that breaks down bone tissue. Bone loss speeds up a few years before menopause, making the maintenance of bone density especially important for menopausal women.

May Be Anti-Inflammatory

A review of seven studies found that drinking soy milk significantly reduced two proteins that cause inflammation, called C-reactive protein and tumor necrosis factor. Researchers think that soy inhibits one of the body’s major pathways to creating inflammatory proteins.

One isoflavone found in soy, genistein, has been found to have anti-inflammatory properties.

 However, more research on larger sample sizes needs to be done to confirm soy milk’s anti-inflammatory properties.

Can Soy Milk Cause Breast Cancer?

Over the years, soy has gotten a bad reputation among people who believe that soy increases cancer risk, especially breast cancer risk. This is a common misconception based on animal studies that found that when rodents consumed high doses of isoflavones, they were more likely to develop breast cancer. But because rodents and humans process soy differently, these animal studies may not be reliable.

 In addition, the amount of soy fed to the rodents in these studies was much higher than what people would get from food.

In fact, for those looking to eat a diet that decreases the risk of cancer, whole soy foods are a smart addition. “[Whole] soy foods have been shown to decrease breast cancer recurrence and mortality in breast cancer survivors, and to reduce the risk of breast cancer and prostate cancers as well,” says Hever.

How Much Soy Milk per Day Is Safe to Drink?

You can feel confident about drinking soy milk, says Hever, who follows guidelines for moderate soy consumption: one to two servings daily of whole soy foods, including soy milk, edamame, soy nuts, and tofu. Studies indicate that consuming up to three servings of soy foods per day is not associated with a higher risk of breast cancer.

Is There Anyone Who Should Avoid Soy Milk?

If you are allergic to soy, avoid soy milk.

Another consideration is thyroid disease. One study suggested that soy products may interfere with thyroid hormone replacement medications used to treat hypothyroidism, though a meta-analysis of studies found that soy didn’t impact the thyroid’s natural hormone production.

 Medical professionals suggest waiting at least one hour after taking thyroid medication before you eat in general — including foods or drinks with soy.

 Talk to your doctor or endocrinologist to get personalized advice on adding soy to your diet.

How to Choose a Healthy Soy Milk

There are a few considerations when choosing a soy milk. One is to look for a product that is unsweetened, says Hever. Sweetened versions can contain around 5 g of sugar or more per serving. For example, Silk’s original soy milk contains 5 g of added sugars, while their unsweetened version has none.

If you want a little flavor, opt for unsweetened vanilla.

Hever recommends choosing organic, if it’s in your budget.

Finally, read the label to make sure your soy milk is fortified with extra vitamins and minerals, including calcium and vitamin D. Soy milk doesn’t naturally contain calcium.

The Takeaway

  • Soy milk is a healthy, plant-based milk that can fit into just about any diet.
  • It’s naturally low in saturated fat and contains more protein than other popular plant-based milks, such as almond and oat.
  • Consuming up to three servings of soy foods per day is not associated with a higher risk of breast cancer. In fact, it been shown to be protective against it.
  • Other benefits include anti-inflammatory effects and a lower risk of heart disease and osteoporosis.
  • Dietitians recommend opting for an unsweetened soy milk that’s fortified with calcium and other vitamins, including A, B12, and D.

Common Questions & Answers

Is soy milk good for you?
Yes. Soy milk is considered a whole soy food, and it has antioxidant, anti-inflammatory, and potentially heart-protective properties. Soy foods may play a role in preventing cancer, as well as reduce the risk of chronic diseases, such as heart disease and osteoporosis.
Soy foods, including soy milk, are not bad for men. Rather, some studies suggest that consuming soy isoflavones (plant chemicals that are part of a class called phytoestrogens) is associated with a reduced risk of prostate cancer.

To make soy milk, soybeans are soaked in water, blended with water, and then strained. Certain brands add vitamins and minerals, such as calcium, to fortify the beverage. It is a vegan food.

If you make DIY soy milk at home, it won’t contain calcium. But most store-bought soy milks are fortified with calcium.

While cow’s milk traditionally has lactose, soy milk does not, meaning you can enjoy soy milk if you are lactose intolerant. Soy milk is also gluten-free, so it’s safe for people with celiac disease. Most brands add calcium to their soy milk products, but check the product label to be sure.
No. Soy is rich in plant chemicals called isoflavones, including phytoestrogens that weakly mimic human estrogen. But that does not mean that soy contains estrogen.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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  3. Agyenim-Boateng KG et al. The Nutritional Composition Of The Vegetable Soybean (Maodou) And Its Potential In Combatting Malnutrition. Frontiers in Nutrition. January 5, 2023.
  4. Soy Milk, Unsweetened, Plain, Shelf Stable. U.S. Department of Agriculture. October 28, 2021.
  5. Dietary Guidelines for Americans, 2020–2025. U.S. Department of Agriculture. December 2020.
  6. Weiss C. Mayo Clinic Q and A: Comparing Dairy Milk and Plant-Based Beverages. Mayo Clinic. September 13, 2020.
  7. Almond Milk, Unsweetened, Plain, Refrigerated. U.S. Department of Agriculture. April 28, 2022.
  8. Unsweetened Nutritious Pea Milk. U.S. Department of Agriculture. March 19, 2021.
  9. Oatmilk Original. Oatly.
  10. Go Coconuts Coconutmilk. Califa Farms.
  11. DREAM™ Ricemilk Original Classic. Dream.
  12. Will Eating Soy Increase My Risk of Breast Cancer? Mayo Clinic. February 27, 2025.
  13. Van Di MD et al. Phytonutrients and Outcomes Following Breast Cancer: A Systematic Review and Meta-Analysis of Observational Studies. JNCI Cancer Spectrum. February 2024.
  14. Confused About Eating Soy? Harvard Health Publishing. September 30, 2021.
  15. Barańska A et al. The Role of Soy Isoflavones in the Prevention of Bone Loss in Postmenopausal Women: A Systematic Review With Meta-Analysis of Randomized Controlled Trials. Journal of Clinical Medicine. August 10, 2022.
  16. Hassan Sohouli M et al. Impact of Soy Milk Consumption on Cardiometabolic Risk Factors: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of Functional Foods. August 2021.
  17. Goh YX et al. Genistein: A Review on Its Anti-Inflammatory Properties. Frontiers in Pharmacology. January 23, 2022.
  18. Soy and Cancer Risk: Our Expert’s Advice. American Cancer Society. March 21, 2025.
  19. Soy: Intake Does Not Increase Risk for Breast Cancer Survivors. American Institute for Cancer Research. April 8, 2021.
  20. Straight Talk About Soy. Harvard T.H. Chan School of Public Health. January 2022.
  21. Soy: Does It Worsen Hypothyroidism? Mayo Clinic. August 3, 2023.
  22. Organic Unsweet Soymilk. Silk.
  23. Original Soymilk. Silk.
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Reyna Franco, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.

She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.

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Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.

She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).

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