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Soymilk vs. Cow’s Milk – Which is Best?

Choosing a plant-based milk is undeniably in the best interest of the nation’s 9.2 million dairy cows. And the evidence is mounting that going vegan is one of the best decisions we can make for our planet.

But what about your health? As vegans, vegetarians, and generally health-conscious people, we want to be sure we’re getting all the macronutrients, micronutrients, vitamins, and minerals we need.

If you have ever wondered how plant-based milks compare to cow’s milk from a nutrition standpoint, keep reading!

Nutritional Comparison:

The analysis below compares the nutritional merits of an 8 oz. serving of plain/unsweetened soymilk with 8 oz. of 1% fat cow’s milk.

soy milk vs cows milk

With less of the bad stuff and just as much of the good stuff, soymilk comes out on top in this nutritional comparison!

Soymilk has just 80 calories, less than half a gram of saturated fat, no cholesterol, just 1 gram of sugar, and 7 grams of heart-healthy soy protein per serving.

Meanwhile, the same size glass of 1% cow’s milk has nearly 30 percent more calories, three times as much saturated fat, 12mg of cholesterol, 13 grams of sugar, and about the same amount of protein.

Both glasses provide 300mg of calcium.

Options:

If soy isn’t your thing, there are plenty of other dairy-free, plant-based milk options, each with their own unique flavor and nutritional profile.

  1. Check out our extensive guide to plant-based milks to find one that fits your needs and preferences.
  2. Or make your own almond (or other nut/seed) milk in just a few minutes!

Looking for alternatives to cheese, yogurt, and other milk products? Check out this post for more great tips on ditching dairy!

Image Credit: 1 – sweetbeetandgreenbean, 2 – seedlinggirl/ashley cox, 3 –  Hadleygrass is asparagus

This content provided above is for informational purposes only and is not a substitute for medical advice, diagnosis or treatment.

Browse through some recent posts below:

10 Dairy-Free Foods Packed With Calcium

10 Dairy-Free Foods Packed With Calcium

10 Fascinating Facts About Cow’s Milk

'Milk Life' is No Life at All for Cows

10 Vegan Foods Packed with Protein

10 Vegan Foods Packed with Protein

What is Stevia and is it Good for You?

What is Stevia and is it Good for You?

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8 comments on “Nutritional Comparison: Soymilk vs. Cow’s Milk”

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Josie Oldroyd
4 Months Ago

Is it correct that most soy in Australia is imported from over seas and is usually GM grown


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Jebarson Johnson
8 Months Ago

Very happy to know about the compared values. I am making soy milk at home and using it for the past couple of years for our whole family. Just want to confirm will it have the same amount of calcium in soy milk like cow's milk?


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Soff
1 Years Ago

Thank you for the information but I think you should specify the kind of soy and cow milk you are talking of, because for example normal (non reforced) soy milk has absolutely no calcium, and it also has more calories than low fat milk for example. Greetings!


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MotherLodeBeth
2 Years Ago

Are those non GMO soybeans that they made the soy milk with?


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wildflower
17 Feb 2013

Choose organic to avoid GMO. It's not that hard to find. :)

Anne
2 Years Ago

I'm just wondering if this is store-bought soy milk or homemade. The reason why I ask is because I was under the impression that soy milk does not naturally contain calcium. I believe calcium is added to packaged soy milk. Could you confirm which brand of soy milk is being compared here?


Reply
05 Jun 2012

Hi Anne. The comparison was based on Silk unsweetened organic soymilk. I chose to use a commercially available soymilk because that's what the overwhelming majority of consumers will use. Although making your own is great, most people will never do it! While soybeans do contain calcium, most of it is in the pulp, which is insoluble and filtered out of soymilk during processing. Thus, almost all soymilks are calcium fortified.

2 Years Ago

I'm just wondering if this is store-bought soy milk or homemade. The reason why I ask is because I was under the impression that soy milk does not naturally contain calcium. I believe calcium is added to packaged soy milk. Could you confirm which brand of soy milk is being compared here?


Reply


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