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Drinks

Unsweetened soy milk

Each 100 ml (3.4 fl oz) of unsweetened soy milk has 33 kcal and 0.4 g of sugars, and as a drink those calories tend to fill you up less than the same calories from solid food.

Last reviewed: By USDA description: Soy milk, unsweetened, calcium-fortified

  • 33 kcalCalories per 100 ml
  • 2.9 gProtein per 100 ml
  • 0.5 gFiber per 100 ml
  • Estimated satiety: 4 out of 5

Nutrition facts

A typical 250 ml (8.5 fl oz, about 1 cup) serving provides about 83 kcal, 7.2 g of protein, and 1.3 g of fiber.

Values for unsweetened soy milk per 100 ml (3.4 fl oz) and per typical serving of 250 ml (8.5 fl oz, about 1 cup) (1 ml is treated as about 1 g).
NutrientPer 100 ml (3.4 fl oz)Per serving (250 ml (8.5 fl oz))
Calories33 kcal83 kcal
Protein2.9 g7.2 g
Carbohydrates1.7 g4.4 g
of which sugars0.4 g1 g
Fiber0.5 g1.3 g
Fat1.6 g4 g
of which saturated0.2 g0.5 g
Water93.1 g232.8 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Calculation: 1 (base) + 2 (very low energy density: 33 kcal/100 g) + 2 (protein: 8.7 g/100 kcal) + 0 (fiber: 1.5 g/100 kcal) − 1 (liquid, less filling than a solid; 0.4 g of sugars, under 8) = 4.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.
Hydrating
It has 85 g of water or more per 100 g, so it contributes to hydration. That helps because with a smaller appetite people also tend to eat and drink less, and not drinking enough can make constipation worse.

Frequently asked questions about unsweetened soy milk

How much protein does a cup of soy milk have?

A cup of soy milk, our reference serving of 250 ml (8.5 fl oz), has about 7.2 g of protein. 100 ml (3.4 fl oz) of unsweetened soy milk has 2.9 g of protein. That is 8.7 g of protein per 100 kcal.

How many calories are in a cup of soy milk?

A cup of soy milk, our reference serving of 250 ml (8.5 fl oz), has about 83 kcal. 100 ml (3.4 fl oz) of unsweetened soy milk has 33 kcal. That is a very low energy density.

How many grams of fiber are in a cup of soy milk?

A cup of soy milk, our reference serving of 250 ml (8.5 fl oz), has about 1.3 g of fiber. 100 ml (3.4 fl oz) of unsweetened soy milk has 0.5 g of fiber.

How filling is unsweetened soy milk?

Fairly filling for the calories it provides: our estimated satiety score is 4 out of 5. Calculation: 1 (base) + 2 (very low energy density: 33 kcal/100 g) + 2 (protein: 8.7 g/100 kcal) + 0 (fiber: 1.5 g/100 kcal) − 1 (liquid, less filling than a solid; 0.4 g of sugars, under 8) = 4. It is an estimate based on its composition, not a measurement in people.

Is unsweetened soy milk a good choice on a GLP-1 medication?

Based on our tags, this is what matters about unsweetened soy milk on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. These are general guidelines, not medical advice: everyone tolerates foods differently.

How many milliliters or fluid ounces are in a serving of unsweetened soy milk?

We use 250 ml (8.5 fl oz) as a typical serving, roughly a cup of soy milk (1 ml is treated as about 1 g). That amount provides about 83 kcal, 7.2 g of protein, and 1.3 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D (FDC ID 175215). U.S. Department of Agriculture, Agricultural Research Service. accessed .