Protein in Soya Milk: How Much per 100g and per Portion
Unsweetened, fortified soya milk provides 2.4g of protein per 100g. This is a lower protein content by weight compared to dairy milks like skimmed milk, which has 3.5g of protein per 100g. However, a significant portion of its energy comes from protein, making it a useful plant-based option for those tracking their intake.
CoFID 12-524 · Milk, soya, non-dairy alternative to milk, unsweetened, fortified
What the numbers say
- Protein per calorie. Soya milk offers 9.2g of protein for every 100 kcal. This measure of protein density shows that over a third of its energy (37%) comes from protein.
- Low in fat and sugar. According to front-of-pack traffic light colours, this soya milk is rated low for saturated fat, sugars, and salt. Its total fat content is rated medium.
- Macronutrient profile. Per 100g, soya milk contains 2.4g of protein alongside 1.6g of fat and just 0.5g of carbohydrate. It also provides 0.5g of fibre.
Soya Milk macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 26 kcal 108 kJ |
1% | – |
| Protein | 2.4g | 5% | – |
| Fat | 1.6g | 2% | medium |
| of which saturates | 0.2g | 1% | low |
| Carbohydrate | 0.5g | 0% | – |
| of which sugars | 0.2g | 0% | low |
| Fibre | 0.5g | – | – |
| Salt | 0g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100ml (drink bands). “Trace” means CoFID reports only a trace amount.
Protein in soya milk by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 2.4g | 26 | 0.5g | 1.6g |
| 200g | 4.8g | 52 | 1g | 3.2g |
| 250g | 6g | 65 | 1.2g | 4g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of soya milk for 20g or 30g of protein
- To get 20g of protein from soya milk alone, you would need to consume 833g, which contains 217 kcal.
- Reaching a 30g protein target would require 1250g of soya milk, providing 325 kcal and 20g of fat.
- As a liquid, its weight is consistent and does not change with preparation, making it simple to track in any nutritional programme.
How it compares with other egg and dairy foods
This data is for ‘Milk, soya, non-dairy alternative to milk, unsweetened, fortified’. Within the egg and dairy foods category on this site, it has the lowest protein content per 100g, ranking 23rd out of 23 foods. For comparison, skimmed milk and semi-skimmed milk both provide 3.5g of protein per 100g, while cottage cheese offers 9.4g. However, when measured by protein per calorie, soya milk ranks much higher at 7th in its group. Its 9.2g of protein per 100 kcal is higher than low-fat natural yoghurt (8.4g) and semi-skimmed milk (7.6g), and similar to cottage cheese (9.1g).
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Soya Milk | 2.4g | 26 | 9.2g |
| Skimmed Milk | 3.5g | 34 | 10.3g |
| Low-Fat Natural Yoghurt | 4.8g | 57 | 8.4g |
| Semi-Skimmed Milk | 3.5g | 46 | 7.6g |
| Cottage Cheese | 9.4g | 103 | 9.1g |
Quick answers
Is soya milk a good source of protein?
Soya milk contains 2.4g of protein per 100g. While this is less than dairy milk, over a third of its calories (37%) come from protein, making it a protein-dense, low-calorie liquid.
How much protein is in a glass of soya milk?
A 250g glass of unsweetened soya milk provides 6g of protein and 65 kcal. This amount also contains 4g of fat and 1.2g of carbohydrate.
Is soya milk high in sugar?
This unsweetened soya milk is very low in sugar, containing only 0.2g per 100g. It receives a green ‘low’ rating for sugars on the front-of-pack traffic light label.
When to speak to a GP or dietitian
- This food contains soya, one of the 14 allergens that UK food law requires to be declared. If you have a soya allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.