Soy milk - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Soy milk

Soy milk consists of 2% fat, 3% protein, 3% carbs, 0% fiber and 91% water. Soy milk has 42 calories per 100g, that is 21% lower than other foods in Legumes. In total 43% of the calories in Soy milk are from fat, 29% from protein and 29% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 30
  • Very low in carbs Only 6.0g carbs in a serving of 200g
  • Low Glycemic Load Glycemic Load: 1.8
On this page you will find information on:

Can you eat Soy milk for a low carb diet?

With 6g of carbs and a Glycemic Load of 1.8 in a portion of 200g, Soy milk can be consumed for a ketogenic or low-carb diet. Soy milk contains low amounts of Fructose, is Gluten free and has no Lactose.

Soy milk: nutrition facts & data

Nutrition facts
per 100g 		Soy milk
avg Legumes[1]
Calories (kcal) 42.0 198.3
Fat (g) 2.0 4.0
Protein (g) 3.0 15.0
Carbohydrates (g) 3.0 20.4
Mono- & Di-Saccharides (g) 1.0 20.4
Polysaccharides (g) 0.0 20.4
Fibers (g) 0.4 9.8
Sodium (mg) 20.0 141.1
Water (g) 91.0 46.1
[1] average of Legumes

Breakdown in percent (%) of total calories

An average portion size (200g) of Soy milk contains:

  • 84.0 Calories
  • 4.0g of Fat
  • 6.0g of Protein
  • and 6.0g of Carbs
  • 40.0mg of sodium - 0.0% of the RDA for sodium.
  • 40.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.8mg of Zinc - 0.1% of the RDA for Zinc.
  • 1.6mg of Iron - 0.1% of the RDA for Iron.
  • 340.0mg of Potassium - 0.1% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Soy milk you get

  • 1.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Legumes have on average 0.73g of proteins per 1 gram of carbs.
  • 0.67 grams of fat (total average 0.66g, other foods in Legumes 0.20g)
  • 0.13 grams of fibers (total average 0.13g, other foods in Legumes 0.48g)

Nutrient distribution per gram

What vitamins are in Soy milk?

Vitamins
per 100g 		Soy milk
avg[1]
Vitamin C (mg) 0.0 2.2
Vitamin E (mg) 2.0 1.5
Vitamin B1 / Thiamine (mg) 0.1 0.3
Vitamin B2 (mg) 0.0 0.1
Vitamin B6 (mg) 0.1 0.2
Vitamin B9 / Folate (μg) 35.0 102.5
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.5
beta-Carotene (μg) 0.0
[1] average of Legumes

Is Soy milk rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (200g) for Soy milk of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Soy milk

Minerals
per 100g 		Soy milk
avg[1]
Magnesium (mg) 20.0 96.4
Zinc (mg) 0.4 1.9
Sodium (mg) 20.0 141.1
Calcium (mg) 10.0 102.7
Iron (mg) 0.8 4.4
Potassium (mg) 170.0 608.0
Phosphorus (mg) 50.0 226.8
[1] average of Legumes

Is Soy milk high in minerals?

info

Again, for every mineral contained in Soy milk we looked at the portion size (200g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Soy milk

3.0% of Soy milk are carbs, per serving of 200g that makes 6.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Soy milk
avg[1]
Monosaccharides (g) 1.0 2.1
Polysaccharides (g) 0.0 17.7
Total carbs (g) 3.0 20.4
[1] average of Legumes

How high are the Glycemic Index and the Glycemic Load for Soy milk?

The Glycemic Index of Soy milk is 30, which would be considered as low. The Glycemic Load in a normal serving is 1.8 and can be regarded as low.

Allergens in Soy milk

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Soy milk

Of the 2.0g total fat per 100g in Soy milk, 0.2g are saturated fatty acids (SFA), 1.1g are monounsaturated fatty acids (MUFA) and 0.4g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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