What provides more protein and healthier fats?

Almond milk and soy milk are popular plant-based milks, but they are not nutritionally equal, especially when it comes to protein.

For proteins: soy milk wins

Protein content is where almond milk and soy milk differ most.

• Almond milk (unsweetened) usually has around 1 gram of protein per cup and about 40 calories.
• Soy milk (unsweetened) Typically contains about 8 grams of protein per cup and about 90 calories.

Many studies of plant-based drinks consistently show that soy drinks have the highest protein content among plant milks and are closest to cow’s milk in terms of protein.

Many soy milk brands provide about the same protein as dairy milk (around 7 to 8 grams per cup), while almond milk is generally very low in protein, often 1 gram or less.

If your goal is to use your milk as a real source of protein, such as in smoothies, at breakfast, or after a workout, soy milk is probably the best choice.

Both are low in saturated fat

Almond and soy milks are relatively low in saturated fat compared to whole milk, but their total fat content is a little different.

• Unsweetened almond milk contains about 2 to 3 grams of total fat and very little saturated fat (about 0.2 grams) per cup. Most of its fats are heart-healthy unsaturated fats.
• Unsweetened soy milk Typically contains about 5 grams of total fat per cup and about 0.7 grams of saturated fat, which is still considered low.

Studies comparing plant-based drinks find that soy and almond drinks are generally low in saturated fat and provide mostly unsaturated fat, which is considered more heart-healthy than the saturated fat found in full-fat dairy milk.

If you want the fewest calories and the least total fat, almond milk usually comes out on top.

If you want a balance of significant protein and mostly unsaturated fat, soy milk is nutritionally stronger.

What about calcium and other nutrients?

Almond and soy milks alone do not naturally match the nutritional profile of cow’s milk. Most of the nutrients you see on the label come from fortification or vitamins and minerals added by the manufacturer.

Recent research on plant-based milk alternatives has found that many do not match cow’s milk in terms of calcium, vitamin D and protein unless they are fortified and made from soy.

Fortified soy milk is the only plant-based milk that the Dietary Guidelines for Americans counts as part of the “dairy” group, because it can be fortified to provide similar calcium, vitamin A, and vitamin D as cow’s milk. Almond milk can also be fortified with calcium and vitamin D, but it generally contains much less protein than soy milk.

Since fortification varies by brand, it’s important to check the Nutrition Facts label to see how much calcium, vitamin D, and vitamin B12 are in your milk.

If you have health conditions, allergies, or special nutritional needs, talk with a healthcare professional or registered dietitian about which milk alternative is best for your overall eating habits.

Almond Milk vs Soy Milk for Different Goals

Here’s how each compares based on your nutritional goals:

• For protein and muscle maintenance: If you want your milk to help you meet your daily protein needs, soy milk is the best choice. It provides approximately 7 to 9 grams of protein per cup and contains high-quality complete plant proteins.
• For few calories and a light texture: Unsweetened almond milk is much lower in calories and contains very little protein. This can work well if you want to drink a little coffee or tea, watch calories closely, or get your protein from other foods (like eggs, beans, tofu, fish, or meat).
• For heart health: Unsweetened almond and soy milks are naturally cholesterol-free, low in saturated fat and primarily sources of unsaturated fat.Soy drinks also provide beneficial plant compounds called isoflavones, which some studies suggest may support heart and metabolic health and prevent certain cancers.
• For people suffering from allergies or intolerances: Soy milk is not suitable if you are allergic to soy. Almond milk is not suitable if you are allergic to nuts. Both can be good options if you’re lactose intolerant or avoid dairy for ethical, environmental, or personal reasons.