Which Delivers More Protein and Healthier Fats?

Both almond milk and soy milk are popular plant-based milks, but they’re not nutritionally equal—especially when it comes to protein.

For Protein: Soy Milk Wins

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

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

Large reviews of plant-based drinks consistently show that soy beverages have the highest protein content among plant milks and come closest to cow’s milk for protein.

Many brands of soy milk provide roughly the same protein as dairy milk (around 7–8 grams per cup), while almond milk is usually very low in protein—often 1 gram or less.

If your goal is to use your milk as a real protein source—for example, in smoothies, with breakfast, or after a workout—soy milk is likely the better choice.

Both Are Low in Saturated Fat

Both almond and soy milk are relatively low in saturated fat compared with whole dairy milk, but their total fat content is a little different.

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

Studies that compare plant-based drinks find that soy and almond drinks are generally low in saturated fat and provide mostly unsaturated fats, which are considered more favorable for heart health than the saturated fat in higher-fat dairy milk.

If you want the fewest calories and lowest total fat, almond milk usually comes out ahead.

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

What About Calcium and Other Nutrients?

On their own, almond and soy milks do not naturally match the nutrient profile of cow’s milk. Most of the nutrition you see on the label comes from fortification, or vitamins and minerals added by the manufacturer.

Recent research on plant-based milk alternatives found that many do not match cow’s milk for 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 count as part of the “dairy” group, because it can be fortified to provide similar calcium, vitamin A, and vitamin D to cow’s milk. Almond milk can also be fortified with calcium and vitamin D, but it usually still has much less protein than soy milk.

Because fortification varies by brand, it’s important to check the Nutrition Facts label for the amount of calcium, vitamin D, and vitamin B12 in your milk.

If you have medical conditions, allergies, or special nutrient needs, talk with a healthcare provider or registered dietitian about which milk alternative fits best in your overall eating pattern.

Almond Milk vs. Soy Milk for Different Goals

Here’s how each one compares depending on your nutrition goals:

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