What is healthier, soy or almond?

January 5, 2026 •

4 min read

According to USDA data, one cup of unsweetened soy milk contains about 91 calories and seven grams of protein, while unsweetened almond milk has only about 46 calories and one gram of protein. Navigating the plant-based milk aisle can be a challenge, particularly when asking which option is healthier, soy or almond.

Quick Summary

This article compares soy and almond milk, detailing the nutritional profiles, health benefits, and considerations for each. The analysis helps determine which milk alternative is best suited for different dietary goals and health preferences.

Key Points

Protein Content: Soy milk is significantly higher in protein than almond milk, making it a better choice for muscle repair and satiety.
Calorie Count: Unsweetened almond milk contains far fewer calories than unsweetened soy milk, making it ideal for weight management.
Cardiovascular Health: Both milks offer heart-healthy fats, but soy provides polyunsaturated fats and almond offers monounsaturated fats.
Important Nutrients: Soy milk contains isoflavones with anti-inflammatory properties, while almond milk is a good source of antioxidant vitamin E.
Fortification is Key: Most store-bought soy and almond milks are fortified with calcium and vitamin D, compensating for lower natural levels.
Allergy Considerations: Individuals with soy allergies should opt for almond milk, and those with nut allergies should choose soy milk.
Environmental Impact: Soy is generally considered more eco-friendly in terms of water usage compared to almonds.

Nutritional Comparison: Soy Milk vs. Almond Milk

Choosing between soy and almond milk depends heavily on your individual nutritional needs and health goals. While both are popular dairy-free alternatives, their nutritional content varies significantly. A clear understanding of these differences can help you make an informed choice.

Soy Milk: A High-Protein, Nutrient-Dense Option

Derived from soybeans, soy milk is often celebrated for its robust nutritional profile, which closely resembles that of cow's milk in terms of protein content. It is particularly beneficial for those seeking a protein boost from a plant-based source. Soy milk is rich in heart-healthy polyunsaturated fats and isoflavones, plant compounds known for their antioxidant and anti-inflammatory properties.

Benefits of Soy Milk

High Protein Content: Soy milk offers a substantial amount of protein per serving, making it ideal for muscle repair and growth.
Isoflavones: These powerful antioxidants are associated with reduced risk of certain cancers and improved heart health.
Heart Health: The polyunsaturated fats in soy milk can help improve cholesterol levels and lower blood pressure.
Menopause Symptom Relief: Some studies suggest that isoflavones may help ease menopausal symptoms due to their estrogen-like effects.
Fortification: Many commercial brands are fortified with essential vitamins like B12 and minerals such as calcium and iron.

Almond Milk: A Low-Calorie Alternative

Almond milk is made by blending almonds with water and straining the mixture. It is considerably lower in calories than soy milk, making it a favorite for those aiming for weight management. However, this lower calorie count comes with a trade-off: a much lower protein content.

Benefits of Almond Milk

Low in Calories and Sugar: Unsweetened almond milk is one of the lowest-calorie milk alternatives, with minimal sugar, which is excellent for those watching their weight or blood sugar levels.
Source of Vitamin E: Almond milk is naturally rich in vitamin E, an antioxidant that supports skin health and protects cells from damage.
Healthy Fats: It provides heart-healthy monounsaturated fats, the same type found in olive oil.
Bone Health: Like soy milk, most commercial almond milk is fortified with calcium and vitamin D to support strong bones.
Allergy Friendly: It is a suitable alternative for individuals with a soy allergy.

Soy vs. Almond: At a Glance


Feature	Soy Milk (Unsweetened)	Almond Milk (Unsweetened)
Calories (per cup)	~80-90	~30-40
Protein (per cup)	7-9 grams	1-2 grams
Fat	Moderate, primarily polyunsaturated	Low, primarily monounsaturated
Sugar	Low/None (unsweetened)	Low/None (unsweetened)
Key Nutrients	Isoflavones, B vitamins, Potassium, Magnesium	Vitamin E, Magnesium, Calcium (fortified)
Best For	Protein intake, muscle growth, nutrient density	Calorie reduction, weight management

Considerations When Choosing Your Milk Alternative

Beyond the raw numbers, several factors influence your choice. For instance, the environmental impact of these crops differs. Almonds are a water-intensive crop, often grown in drought-prone regions, while soy is generally considered to have a lower environmental footprint concerning water usage. For those with specific allergies, almond milk is an option for individuals with a soy allergy, and vice versa. However, always check labels to ensure no cross-contamination has occurred. The taste and consistency are also notable. Soy milk often has a richer, creamier texture, while almond milk is thinner and has a milder, nutty flavor. Many brands add stabilizers and sweeteners, so reading the ingredients list on any store-bought milk is crucial for making the healthiest choice. Look for unsweetened varieties to avoid unnecessary sugar intake.

The Role of Fortification

Both soy and almond milk lack certain key nutrients found naturally in cow's milk, such as calcium and vitamin D. However, most store-bought versions are fortified to match or even exceed the nutrient levels of dairy milk. This makes reading the label essential. Fortified versions are a great way to ensure you're not missing out on crucial vitamins and minerals, especially for those on a vegan diet. Be mindful that some homemade versions or specific niche brands might not be fortified.

Conclusion: Which Milk is Healthier for You?

There is no single answer to what is healthier, soy or almond, as it depends on your dietary needs. Soy milk is the winner for those prioritizing protein, nutrient density, and potential heart health benefits. Its higher calorie and protein count makes it a more satiating option and a more suitable replacement for dairy in terms of macros. Conversely, almond milk is superior for those focused on calorie reduction or managing blood sugar, as it is lower in both calories and carbohydrates. Both are excellent lactose-free alternatives, with the best choice ultimately hinging on your personal health objectives, taste preferences, and any specific allergies. Always opt for unsweetened, fortified versions to maximize the health benefits of either milk. For a comprehensive overview of how plant-based milks compare nutritionally, a 2022 research paper in the journal Nutrients offers an insightful analysis of nutrient compositions.

How to Choose the Right Plant-Based Milk

Prioritize protein? Choose soy milk for its higher protein content, which is comparable to dairy milk.
Counting calories? Opt for unsweetened almond milk to significantly reduce your calorie intake.
Manage blood sugar? Unsweetened almond milk's low carb and sugar content makes it a better choice.
Focus on heart health? Both milks contain healthy fats, but soy milk offers polyunsaturated fats while almond milk provides monounsaturated fats.
Avoid allergens? Choose almond milk if you have a soy allergy, or soy milk if you have a nut allergy.

Frequently Asked Questions

For weight loss, unsweetened almond milk is generally better because it is significantly lower in calories than soy milk. A cup of unsweetened almond milk typically contains around 30-40 calories, while soy milk has approximately 80-90 calories.

Soy milk has considerably more protein than almond milk. Unsweetened soy milk provides 7-9 grams of protein per cup, whereas unsweetened almond milk offers only 1-2 grams per cup.

Both can support heart health. Soy milk is noted for its polyunsaturated fats and isoflavones that help lower bad cholesterol. Almond milk contains healthy monounsaturated fats. The best choice depends on overall dietary context.

Yes, both fortified soy and almond milk can be excellent sources of calcium. Most commercial brands add calcium and vitamin D to levels comparable to or higher than dairy milk, but it's important to check the nutrition label.

Soy milk generally has a creamier, richer texture and a more neutral or slightly beany flavor. Almond milk is typically thinner with a mild, nutty taste that many people prefer for its versatility.

Yes, but with caution. Their different consistencies and protein levels can affect the final result. For recipes needing a creamy texture, soy milk is better, while almond milk works well where a thinner consistency and lighter flavor are desired.

Neither soy nor almond milk contains human hormones. Soy milk contains phytoestrogens (isoflavones), which are plant-based compounds that can mimic estrogen's effects but are not human hormones. Research shows these are generally safe and may offer health benefits.

Soy milk is the clear winner for muscle building due to its higher protein content. With 7-9 grams of protein per cup, it is a much more effective source of amino acids for muscle repair and growth than almond milk's 1-2 grams.