Calorie comparison
Almond Milk vs Soy Milk
Per 100 grams, almond milk is the lighter choice by 28 calories, while soy milk delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Almond Milk | Soy Milk |
|---|---|---|
| Calories | 15 | 43 |
| Protein | 0.6 g | 3.3 g |
| Carbs | 0.6 g | 4 g |
| Fat | 1.1 g | 1.8 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🥛 Almond Milk
1 cup (240 g)
36 cal
1.4 g protein · 1.4 g carbs · 2.6 g fat
🥛 Soy Milk
1 cup (243 g)
104 cal
8 g protein · 9.7 g carbs · 4.4 g fat
Frequently asked
Which has more calories, almond milk or soy milk?
Per 100 g, almond milk has 15 calories and soy milk has 43. Almond Milk is lower in calories.
Which has more protein, almond milk or soy milk?
Almond Milk has 0.6 g of protein per 100 g; soy milk has 3.3 g. Soy Milk wins on protein.
Is almond milk or soy milk better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward almond milk — but portion size matters more than which food you pick.
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