What Has More Calories, Soy or Almond Milk?

November 20, 2025 •

4 min read

According to the USDA, unsweetened almond milk typically contains significantly fewer calories per serving than unsweetened soy milk. This key difference helps determine what has more calories, soy or almond milk, and impacts your dietary choices.

Quick Summary

Soy milk generally contains more calories and protein per serving than almond milk. The low-calorie almond milk is suitable for some diets, while soy offers a more nutrient-dense profile.

Key Points

Calorie Winner: Unsweetened almond milk has significantly fewer calories per cup than unsweetened soy milk.
Protein Powerhouse: Soy milk is the superior source of protein, offering 7-8 grams per cup, making it ideal for muscle building.
Nutrient Density: Soy milk is generally more nutrient-dense, while almond milk is lower in protein but a good source of vitamin E.
Consider Sweetened vs. Unsweetened: The calorie and sugar content in both milks can increase dramatically with added sweeteners and flavors, so always check the label.
Best for Your Goals: Choose almond milk for low-calorie needs or if you have a soy allergy. Opt for soy milk if you prioritize higher protein and a more balanced nutrient profile.
Taste and Texture: Almond milk is thinner and has a milder flavor, while soy milk is creamier with a more distinct taste.

The Calorie Showdown: Almond Milk vs. Soy Milk

When you're trying to reduce your caloric intake, every dietary swap matters. Plant-based milks are a popular choice, but they are not all created equal, especially when it comes to energy content. Unsweetened almond milk is the clear winner for those seeking the lowest calorie option. A typical cup of unsweetened almond milk contains just 30 to 50 calories, a result of its high water content relative to the small amount of almonds used. By contrast, unsweetened soy milk typically ranges from 80 to 100 calories per cup, which is notably higher but still lower than the calories found in whole dairy milk. This higher calorie count in soy milk is linked to its richer content of protein and fat from the soybeans.

The Impact of Added Sugars and Flavors

It is critical to read the nutrition label when comparing any milk. The calorie difference between soy and almond milk can be drastically altered by added sugars and flavors. A vanilla or chocolate-flavored variety of either can increase the calorie count by a significant margin. For the most accurate comparison, always look for the “unsweetened” version, which allows you to see the base nutritional value of each milk.

Beyond Calories: A Complete Nutritional Profile

While calories are often a primary concern, the overall nutritional breakdown provides a more complete picture of which milk might be right for your health goals. A simple head-to-head on macros and micronutrients reveals why these two milk alternatives serve different purposes.

Protein Content

For those seeking a significant protein boost, soy milk is the superior choice. With about 7 to 8 grams of protein per cup, it is on par with cow's milk and is also a complete protein, containing all nine essential amino acids. Almond milk, because it's made from a small quantity of ground almonds diluted with water, offers very little protein, often just 1 to 2 grams per cup. This makes soy milk a much better option for muscle recovery and promoting satiety.

Fats and Carbohydrates

Both milk varieties are generally low in saturated fat and are cholesterol-free. Soy milk contains heart-healthy polyunsaturated fats, while almond milk is a source of heart-healthy monounsaturated fats. In terms of carbohydrates, unsweetened almond milk has a very low carb count, making it a favorite for those following low-carb or ketogenic diets. Soy milk contains a moderate amount of carbs, which, along with its higher protein and fat, contributes to its higher calorie total.

Micronutrients and Fortification

Most commercial brands of both soy and almond milk are fortified with vitamins and minerals to mimic the nutritional profile of dairy milk. This often includes calcium and vitamin D, crucial for bone health. However, their natural micronutrient content varies:

Almond milk is a good source of vitamin E, a powerful antioxidant.
Soy milk is often richer in vitamins, including B12, and minerals like magnesium and iron.

Comparison Table: Soy Milk vs. Almond Milk (Unsweetened)


Nutrient	Unsweetened Almond Milk (per 8oz/240ml)	Unsweetened Soy Milk (per 8oz/240ml)
Calories	30–50 kcal	80–100 kcal
Protein	1–2 g	7–8 g
Fat	2–3 g	4–5 g
Carbohydrates	1–2 g	4–5 g

Making Your Choice: Which Milk is Best for You?

Choosing between soy and almond milk depends on your individual health goals and dietary needs. Consider the following factors:

For weight management: If your primary goal is to cut calories, unsweetened almond milk is the most efficient choice due to its very low energy count.
For building muscle or satiety: If you need a high-protein option for muscle growth or to feel full longer, soy milk is the clear winner, with a protein profile closer to dairy milk.
For allergies: If you have a soy allergy, almond milk is a safe alternative. Conversely, those with a tree nut allergy must avoid almond milk. Always check for cross-contamination warnings on packaging.
For flavor and texture: Almond milk has a lighter, milder, and often watery consistency. Soy milk is creamier and has a more robust, beany flavor that some find distinct.
For nutrients: While both are fortified, soy milk offers a naturally more balanced nutrient profile, including more protein and specific vitamins and minerals.

Making an Informed Decision: The Conclusion

Ultimately, the question of what has more calories, soy or almond, reveals a deeper nutritional conversation. Almond milk offers a low-calorie, low-protein option ideal for those focused on weight management. Soy milk provides a higher-calorie but more nutrient-dense beverage rich in protein. Both are valuable plant-based milk alternatives, and the best choice depends on what you prioritize. For comprehensive nutrient information on other plant-based options, reputable sources like Healthline provide additional comparisons. Regardless of your choice, opting for an unsweetened variety is always the best way to control your sugar and calorie intake.

Frequently Asked Questions

Soy milk has more calories because it contains a higher concentration of protein and carbohydrates from the soybeans. Almond milk is made with a larger ratio of water to almonds, resulting in a less dense, lower-calorie beverage.

Unsweetened almond milk is generally considered better for weight loss due to its significantly lower calorie and carbohydrate count. However, soy milk's higher protein content can help promote feelings of fullness and satisfaction.

Soy milk contains a higher protein content than almond milk. At 7–8 grams per cup, soy milk is a complete protein, making it one of the most protein-rich plant-based alternatives.

Soy milk provides more protein and often higher levels of vitamins like B12. Almond milk is richer in Vitamin E and lower in calories. The best choice depends on whether you prioritize protein or fewer calories.

For basic uses like cereal, yes. However, their differences in protein, fat, and thickness can affect recipes. Soy milk, with its higher protein, holds up better in baking or frothing for coffee, while almond milk is thinner.

Yes. Sweetened or flavored versions of both soy and almond milk contain significant amounts of added sugar, which dramatically increases the calorie count. Choosing unsweetened is recommended to avoid this.

This depends on the allergy. Individuals with a tree nut allergy should avoid almond milk and opt for soy milk. Conversely, those with a soy allergy should choose almond milk.

Yes. Fortification adds important nutrients like calcium and vitamin D that are not naturally present in high amounts, helping plant-based milks compete with dairy milk's nutritional profile.