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Nonfat milk vs soy milk

Nonfat milk and soy milk have the same estimated satiety score: 4 out of 5. Their protein per calorie, calories, and fiber per 100 g are very close.

Milk or a plant drink for coffee or breakfast.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 171270 and 175215

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Key differences

  • Nonfat milk provides more protein per calorie: 9.6 g per 100 kcal, versus 8.7 g for soy milk.
  • Their energy density is similar: 37 kcal per 100 ml for nonfat milk and 33 for soy milk.
  • Neither provides a meaningful amount of fiber: 0 and 0.5 g per 100 g.

Comparison per 100 g and per serving

Values per 100 g or 100 ml (1 ml is treated as about 1 g) and per typical serving. USDA descriptions: Milk, nonfat; Soy milk, unsweetened, calcium-fortified.
NutrientNonfat milkserving: 250 ml (8.5 fl oz)Soy milkserving: 250 ml (8.5 fl oz)Difference
Calories37 kcal per 100 ml (3.4 fl oz)93 kcal per serving33 kcal per 100 ml (3.4 fl oz)83 kcal per serving−4 kcal per 100 ml (3.4 fl oz)−10 kcal per serving
Protein3.6 g per 100 ml (3.4 fl oz)8.9 g per serving2.9 g per 100 ml (3.4 fl oz)7.2 g per serving−0.7 g per 100 ml (3.4 fl oz)−1.8 g per serving
Carbohydrates5 g per 100 ml (3.4 fl oz)12.6 g per serving1.7 g per 100 ml (3.4 fl oz)4.4 g per serving−3.3 g per 100 ml (3.4 fl oz)−8.2 g per serving
of which sugars5 g per 100 ml (3.4 fl oz)12.6 g per serving0.4 g per 100 ml (3.4 fl oz)1 g per serving−4.6 g per 100 ml (3.4 fl oz)−11.5 g per serving
Fiber0 g per 100 ml (3.4 fl oz)0 g per serving0.5 g per 100 ml (3.4 fl oz)1.3 g per serving+0.5 g per 100 ml (3.4 fl oz)+1.3 g per serving
Fat0.3 g per 100 ml (3.4 fl oz)0.6 g per serving1.6 g per 100 ml (3.4 fl oz)4 g per serving+1.4 g per 100 ml (3.4 fl oz)+3.4 g per serving
of which saturated0.2 g per 100 ml (3.4 fl oz)0.4 g per serving0.2 g per 100 ml (3.4 fl oz)0.5 g per serving0 g per 100 ml (3.4 fl oz)+0.1 g per serving
Water90.4 g per 100 ml (3.4 fl oz)226 g per serving93.1 g per 100 ml (3.4 fl oz)232.8 g per serving+2.7 g per 100 ml (3.4 fl oz)+6.8 g per serving
Protein per 100 kcal9.6 g8.7 g−1 g
Estimated satiety (1 to 5)4 / 54 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Soy milk minus Nonfat milk. Source: USDA FDC 171270 and 175215.

Per typical serving

With typical servings, 250 ml (8.5 fl oz) of nonfat milk has about 93 kcal and 8.9 g of protein, and 250 ml (8.5 fl oz) of soy milk about 83 kcal and 7.2 g.

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

Which is more filling?

Nonfat milk and soy milk have the same estimated satiety score: 4 out of 5.

  • Nonfat milk: Very low energy density; a lot of protein per calorie; it is a liquid (less filling than an equivalent solid).
  • Soy milk: 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.

When to choose each one

Nonfat milk

  • If you want more protein per calorie: 9.6 g per 100 kcal.
  • If you want more protein in a typical serving: 8.9 g in 250 ml (8.5 fl oz).

Soy milk

On the numbers it does not stand out from nonfat milk in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Nonfat milk. “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.

Soy milk. “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.

Full food pages

  • Nonfat milk: every nutrient, frequently asked questions, and similar foods.
  • Soy milk: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

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

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) (FDC ID 171270).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D (FDC ID 175215).accessed .