Soy Milk vs Coconut Milk: Nutrition Compared

Soy milk and coconut milk are at opposite ends of the plant milk nutrition spectrum. Soy milk is the highest-protein plant milk, most closely resembling dairy milk nutritionally. Coconut milk is one of the lowest-calorie and lowest-protein options. Choosing between them depends entirely on what you need from your milk alternative.

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

Calories: Coconut Milk Is Lower

Carton coconut milk contains approximately 45 calories per cup, compared to soy milk's 80 calories. If minimising calories is the priority, coconut milk has the edge. However the 35-calorie difference is less dramatic than some other comparisons in this series.

Protein: Soy Milk Wins Decisively

Soy milk provides approximately 7g of protein per cup — the highest of any plant-based milk. Coconut milk provides essentially 0g of protein per cup. This is a fundamental difference. If you are replacing dairy milk and want to maintain your protein intake, soy milk is the only plant-based option that comes close to delivering dairy's protein contribution. Coconut milk cannot substitute for dairy on protein grounds.

Carbohydrates: Both Are Relatively Low

Soy milk contains around 4g of carbohydrates per cup, coconut milk around 2g. Both are low-carb friendly, though coconut milk is slightly better for strict low-carb diets.

Fat: Different Types

Both contain around 4g of fat per cup, but the fat types differ. Soy milk's fat is primarily polyunsaturated including some omega-3s. Coconut milk's fat is primarily saturated MCTs. Both are relatively low in total fat compared to whole dairy milk.

Which Should You Choose?

Choose soy milk if: protein is a priority, you want the best nutritional substitute for dairy milk, or you follow a high-protein diet.

Choose coconut milk if: you want fewer calories, enjoy the coconut flavour, or are using the milk in specific cooking applications where the flavour works well.

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