Is unsweetened soy milk good for weight loss?

Unsweetened soy milk is relatively low in calories, with only 33 calories per 100g, and contains protein, which can help with satiety. Its lack of added sugar and saturated fat also makes it a suitable choice for weight management.

Is unsweetened soy milk good for people with diabetes?

Yes, unsweetened soy milk can be a good option for individuals with diabetes as it contains no added sugar. It also provides protein and fiber, which can help manage blood sugar levels.

Is unsweetened soy milk considered ultra-processed?

Unsweetened soy milk is classified as NOVA 3, indicating it is a processed food. While it undergoes processing, it retains beneficial nutrients and avoids added sugars often found in more highly processed options.

Does unsweetened soy milk provide essential nutrients?

Yes, unsweetened soy milk is a good source of protein (2.9g per 100g) and is often fortified with important micronutrients like Vitamin D, Vitamin B12, and Riboflavin, contributing to its nutritional value.

beverage · Serving 1 cup

Soy milk (unsweetened)

Unsweetened soy milk scores a decent 51/100. It offers a good source of protein and essential micronutrients with no added sugar or saturated fat.

Decent

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Micronutrients (Vitamin D, Vitamin B12, Riboflavin)+6

What brings the score down

Penalties

Processed (NOVA 3)-5

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	33 kcal	—
Total fat	1.7 g	2%
Saturated fat	0 g	0%
Trans fat	0 g	—
Fiber	0.5 g	2%
Protein	2.9 g	6%
Added sugar	0 g	0%
Sodium	21 mg	1%
Potassium	0 mg	0%
Calcium	123 mg	9%
Iron	0 mg	0%
Magnesium	0 mg	0%
Phosphorus	0 mg	0%
Zinc	0 mg	0%
Vitamin A	6 %	6%
Vitamin C	0 %	0%
Vitamin D	15 %	15%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	43 %	43%
Folate	0 %	0%
Riboflavin	34 %	34%
Omega-3	0 g	—

Ingredients: Filtered water, whole soybeans, calcium carbonate, sea salt, natural flavor, gellan gum, vitamin A palmitate, vitamin D2, riboflavin, vitamin B12

Frequently asked questions

Is unsweetened soy milk good for weight loss?: Unsweetened soy milk is relatively low in calories, with only 33 calories per 100g, and contains protein, which can help with satiety. Its lack of added sugar and saturated fat also makes it a suitable choice for weight management.
Is unsweetened soy milk good for people with diabetes?: Yes, unsweetened soy milk can be a good option for individuals with diabetes as it contains no added sugar. It also provides protein and fiber, which can help manage blood sugar levels.
Is unsweetened soy milk considered ultra-processed?: Unsweetened soy milk is classified as NOVA 3, indicating it is a processed food. While it undergoes processing, it retains beneficial nutrients and avoids added sugars often found in more highly processed options.
Does unsweetened soy milk provide essential nutrients?: Yes, unsweetened soy milk is a good source of protein (2.9g per 100g) and is often fortified with important micronutrients like Vitamin D, Vitamin B12, and Riboflavin, contributing to its nutritional value.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.