Almond milk (unsweetened) vs Soy milk: calories and macros compared

Per 100 g, Almond milk (unsweetened) has 15 calories and 0.4 g of protein, while Soy milk has 33 calories and 2.9 g. Almond milk (unsweetened) is the lighter choice, 18 kcal fewer per 100 g. Soy milk carries more protein, 2.5 g more per 100 g.

Side by side, per 100 g

Per 100 g	Almond milk (unsweetened)	Soy milk
Calories	15 kcal	33 kcal
Protein	0.4 g	2.9 g
Carbs	1.3 g	1.7 g
Fat	1 g	1.6 g
Fiber	0.2 g	0.5 g

The verdict

Almond milk (unsweetened) for fewer calories, Soy milk for more protein.

A note on the numbers

Both columns are USDA FoodData Central numbers — the same sourced data Joules logs from, rather than the crowd-sourced entries that make many trackers disagree with each other.

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Frequently asked questions

Which has fewer calories, Almond milk (unsweetened) or Soy milk?

Per 100 g, Almond milk (unsweetened) has 15 calories and Soy milk has 33. Almond milk (unsweetened) is lower by 18 kcal. Compare per 100 g first, then scale to your actual portion.

Which has more protein, Almond milk (unsweetened) or Soy milk?

Per 100 g, Almond milk (unsweetened) has 0.4 g of protein and Soy milk has 2.9 g. Soy milk has 2.5 g more.

Is Almond milk (unsweetened) or Soy milk better for weight loss?

Neither is off-limits. Fewer calories per 100 g gives you more room in a deficit, but portion size and the rest of your day matter more than the swap itself. Log whichever you actually eat and watch your daily total.

Where do these numbers come from?

Both foods come from USDA FoodData Central (SR Legacy): FDC ID 174832 for Almond milk (unsweetened) and 175215 for Soy milk, taken per 100 g so the comparison is like-for-like.

Full nutrition for each

Calories in Almond milk (unsweetened)

15 kcal / 100 g

Calories in Soy milk

33 kcal / 100 g

A note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.