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How Much Protein Is in Soy Milk? Read the Label and Work Out Your Cup
Quick answer
Check the per-100ml protein on the label. Formula: protein per 100ml × cup size ÷ 100. SOYCLUB Whole Soy Milk has 36g per 1000ml carton, so a 250ml cup has about 9g.
Key points
- Compare brands using per 100ml
- SOYCLUB: about 3.6g per 100ml, 36g per carton
- 250ml cup ≈ 9g; 360ml ≈ 13g
Many people drink soy milk for a little extra plant protein, but the amount varies from carton to carton. Here's how to read the nutrition label and work out exactly how much protein is in your cup.
How to read the protein on the label
The nutrition label usually shows two figures:
- Per 100ml: the same basis for every product, so use this to compare brands.
- Per serving: each brand sets its own serving size (200ml, 330ml…), so comparing these can mislead.
How much protein is in a cup? Use this formula
Protein (g) = protein per 100ml × cup size (ml) ÷ 100
For example, SOYCLUB Whole Soy Milk has 36g of protein per 1000ml carton, or about 3.6g per 100ml.
| Amount | Protein (approx.) |
|---|---|
| Small glass, 200ml | 7.2g |
| Cup, 250ml | 9g |
| Large cup, 360ml | about 13g |
| Whole carton, 1000ml | 36g |
Based on SOYCLUB Whole Soy Milk at 36g protein per 1000ml. For other soy milks, use the figure on their label.
Choosing a high-protein soy milk: 3 things to check
- Protein per 100ml: the higher it is, the more protein in every cup.
- Ingredients: the simpler the better, mainly soybeans and water. Whole soy milk keeps the whole bean; see what is whole soy milk.
- Sugar: some soy milks are sweetened, so choose unsweetened or lightly sweetened to suit you.
Soy milk vs dairy and oat milk for protein
Generally, soy milk is one of the higher-protein plant milks, while oat milk is usually lower. Always check each brand's label. For a full comparison, see soy milk vs dairy milk vs oat milk.
3 easy ways to drink more soy milk
- Swap your morning coffee for a soy latte (about 180ml soy milk).
- Soak overnight oats in soy milk for a quick breakfast.
- Have a matcha soy or soy milk tea in the afternoon.
This article is general food information, not medical or nutrition advice. If you have a health condition, please consult a doctor or dietitian.
FAQ
How do I check the protein in soy milk?
Look at the nutrition label on the back. Labels usually show protein per 100ml and per serving; per 100ml is the fairest way to compare brands.
How much protein is in a cup of soy milk?
Use the formula: protein per 100ml × cup size ÷ 100. SOYCLUB Whole Soy Milk has 36g of protein per 1000ml carton, about 3.6g per 100ml, so a 250ml cup has about 9g.
Does unsweetened soy milk have more protein?
The protein comes from the soybeans, so sugar makes little difference. Compare the per-100ml protein figure on the label to see which is higher.
How much protein is in SOYCLUB Whole Soy Milk?
36g of protein per 1000ml carton. It is made from Italian soybeans, all natural with no additives.
Related reading
About soy milkWhat Is Whole Soy Milk? How It Differs from Regular Soy MilkHow is whole soy milk different from regular soy milk? Compare how they're made, how they taste and what they contain, plus what to look for on the label.
About soy milkSoy Milk vs Dairy Milk vs Oat Milk: Which Should You Choose?How do soy milk, dairy milk and oat milk compare? Ingredients, protein, lactose, taste, performance in coffee and who each suits, in one table.
Drink recipesHow to Make a Soy Latte: Ratios, Steps and 3 VariationsGet the soy latte ratio right: 1:6 for an iced soy latte, plus hot and no-machine versions. Learn why soy milk curdles in coffee and three easy variations.