Almond Milk vs Soy Milk: Nutrition Compared

Almond milk and soy milk represent two very different approaches to dairy alternatives. Almond milk is the ultra-low-calorie option, while soy milk is the high-protein option that most closely matches dairy milk nutritionally. Choosing between them comes down to what you are prioritising in your diet.

This is part of our Milk Alternatives Complete Guide. See also Oat Milk vs Almond Milk and Highest Protein Milk Alternative.

Calories: Almond Milk Is Much Lower

Unsweetened almond milk contains approximately 30 calories per cup — the lowest of any major plant milk. Soy milk contains around 80 calories per cup. The 50-calorie difference is meaningful for daily users — over a week of daily consumption that is 350 calories saved by choosing almond milk.

Protein: Soy Milk Wins by a Large Margin

Soy milk provides approximately 7g of protein per cup — seven times more than almond milk's 1g. This is the most significant nutritional difference between the two. Soy milk is the only plant-based milk that provides complete protein in meaningful amounts, making it a genuine nutritional substitute for dairy milk's protein contribution. Almond milk's protein content is too low to be a meaningful protein source.

Carbohydrates: Almond Milk Is Lower

Almond milk contains around 1g of carbohydrates per cup versus soy milk's 4g. Both are low-carb friendly options compared to oat milk, but almond milk is the better choice for strict low-carb or ketogenic diets.

Fat: Similar Amounts

Both contain around 3–4g of fat per cup, predominantly unsaturated. Neither is a significant source of saturated fat. The fat in almond milk comes from almonds and is primarily monounsaturated, while soy milk's fat includes some beneficial omega-3 fatty acids.

Vitamins and Minerals

Both are typically fortified with calcium and vitamin D, making them comparable on these key nutrients. Soy milk provides more potassium per cup. Almond milk is naturally higher in vitamin E. Both provide minimal B12 unless fortified.

Which Should You Choose?

Choose almond milk if: minimising calories is your priority, you follow a low-carb diet, or you want the lightest possible milk alternative.

Choose soy milk if: protein content matters, you want the closest nutritional substitute for dairy milk, or you need a more filling option.

Use our Daily Calorie Needs Calculator to set your daily targets and our Food Tracker to log your intake.