Nonfat milk vs soy milk

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

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.

• 4/5Nonfat milk: Very low energy density; a lot of protein per calorie; it is a liquid (less filling than an equivalent solid).
• 4/5Soy 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

• Whole milk vs nonfat milk
• Oat milk vs soy milk

See all comparisons