How Much Protein Is in Soy milk?

Protein in soy milk

Soy milk contains 3.3g of protein per 100g, alongside 33 calories. That works out to 10g of protein per 100 calories, which is a solid protein density.

A typical portion — 1 cup, about 240g — gives roughly 7.9g of protein and 79 calories.

To reach 30g of protein from soy milk alone you would need about 909g — which is why it works better as part of a meal than as the protein source

Soy milk compared with similar foods

Same category, ranked by protein per 100g.

Using soy milk to hit a protein target

• Protein per 100g: 3.3g. Calories per 100g: 33. Quality: complete protein.
• Plant milk with protein comparable to cow milk.
• Pair soy milk with a denser protein source so the meal still clears 30g.
• Log it in the Protein Calendar and the daily total updates automatically.