Does whole milk or soy milk have more protein?
Whole milk, at 3.4g per 100g versus 3.3g for soy milk.
Whole milk vs Soy milk: Which Has More Protein?
Whole milk wins on protein: 3.4g per 100g versus 3.3g, a gap of 0.1g. Calories and protein quality change the picture, so here is the full comparison.
Head to head, per 100g
| Food | Protein | Calories |
|---|---|---|
| 🥛 Whole milk | 3.4g | 61 |
| 🥛 Soy milk (unsweetened) | 3.3g | 33 |
Per 100g.
What the numbers mean
Whole milk delivers 3.4g of protein for 61 calories per 100g. Soy milk delivers 3.3g for 33 calories. If you are counting calories as well as protein, soy milk is the leaner choice per 100g.
Protein quality: whole milk is a complete protein, soy milk is a complete protein. Complete proteins carry all nine essential amino acids in useful amounts; incomplete ones are still valuable, they just want a complementary source across the day.
Mix of whey (fast) + casein (slow). Skim actually has slightly more protein per 100g. Plant milk with protein comparable to cow milk.
Which should you choose?
- For maximum protein per 100g: whole milk (3.4g).
- For the fewest calories per 100g: soy milk.
- For everyday practicality, the better choice is the one you will actually eat regularly — the difference between 3.4g and 3.3g matters far less than consistency across the week.
- Mixing both across the week covers a wider spread of micronutrients than committing to one.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
Try the Protein CalculatorCommon questions
Which has fewer calories, whole milk or soy milk?
Soy milk — 33 calories per 100g versus 61.
Can I swap one for the other in a recipe?
Usually yes, but adjust the weight so the protein matches. To replace 100g of whole milk you need about 103g of soy milk.
Keep reading
Protein in whole milk3.4g per 100g in full detail.Protein in soy milk3.3g per 100g in full detail.Compare any two foodsSearch the full protein database.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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