Soya Milk vs. Almond Milk – Which is Best?

Are they really different? How do I choose?

Soya milk and almond milk are the two most prevalent plant-based alternatives to cow’s milk. They’re used for hot drinks, in cereal and in baking, often as a direct substitute or alternative to cow’s milk. But what do you really know about what you’re putting in your coffee? How do you choose between soya milk and almond milk? And do you know which contains the most protein, fibre or sugar?

Below I’ll show you all the facts around soya milk vs. almond milk.

The comparison below considers unsweetened versions of both. Always check your plant milks for added sugar…


Soya Milk – Is it good for you?

Soya milk, like all plant-based milks, is often seen as healthy. But what makes it healthy? Well, that depends what you’re looking for.

Soy milk is high in protein – the highest in protein of all the plant-based milks and eight times as much as almond milk! It’s also virtually sugar free. There’s only 0.1g of sugar per 100ml. For that reason, it fits in perfectly within most vegetarian and vegan diets.

But soy milk is also one of the highest in fat of all plant-based milks, with over 60% more fat than almond milk. With 32 calories, 3.3g of protein and 1.8g of fat per 100ml, soy is the most direct nutritional comparison to cow’s milk. It’s almost exactly the same in nutritional value.

If you’re looking for high protein with low sugar, go for soy. But bear in mind its 1.8g of fat per 100ml. For the lowest possible fat content, soy is not the one for you.



Almond Milk – Why is it so popular?

Almond milk  is the plant based milk to go for if you want to minimise calories.

Compared to soy milk, almond milk has 60% less calories, at a tiny 13 calories per 100ml. Almond milk is the lowest calorie of all plant-based milks so is best for those skinny lattes, mini milkshakes and slimline smoothies.

With 13 calories, 1.1g of fat and 0.1g of sugar per 100ml, almond milk has one of the thinnest consistencies compares to other milk alternatives. Compare it to soy milk and you’ll notice the taste and texture is very different.

Almond milk is the perfect plant-based milk if you’re looking to make healthy adjustments in your diet for weight loss. Choose almond milk for up to 100 calories less compared to cow’s milk. Choose it in a latte for 10g less sugar.


Soya milk vs. almond milk - plant-based milkshake


Dairy-Free Andy’s favourite

With all of the above in mind, my recommended plant-based milk depends on you dietary goals. When I’m training hard at the gym or gymnastics, soya milk gives me a healthy dose of protein for relatively few calories and almost zero sugar. It’s even better than many protein bars out there, which are packed with sugar.

When the focus is calorie cutting and weight loss (if I’m slimming down for a show or competition), it’s almond milk. You can’t argue with its low calorie content and reduced fat. It’s also low in sugar.

So, soya milk vs. almond milk? Pick your goal, and choose based on that.


How do you remember which plant-based milk is best?

I’m going to let you in on a secret. Below is my cheat sheet of everything you need to know about plant-based milks. Use it wisely, and let me know which were the biggest surprises!

Nutritional values in grams (g) per 100ml


Milk type Calories Protein Fat Sugar
Semi-Skimmed cow’s milk 47 3.6 1.8 4.8
Lactose-Free cow’s milk 40 3.6 1.5 3.0
Soya (Unsweetened) 32 3.3 1.8 0.1
Almond (Unsweetened) 13 0.4 1.1 0.1
Coconut 20 0.1 0.9 1.9
Rice 47 0.1 1.0 3.3
Hemp 39 <0.1 2.5 1.6
Oat 40 0.4 1.2 8.7

Now, if you haven’t yet read my post Vegan Milk Alternatives: The Ultimate Guide, go and check it out. It outlines all the other plant-based milks out there, and what they’re best used for.

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