Ingredient swap
Soy Milk vs Whole Milk
Soy Milk has 2.9 g protein and 33 calories per 100 g; whole milk has 3.2 g and 61. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of soy milk (243 g) ≈ 1 cup of whole milk.
Side by side
| Per 100 g | Soy Milk | Whole Milk |
|---|---|---|
| Calories | 33 better | 61 |
| Protein | 2.9 g | 3.2 gbetter |
| Carbs | 1.7 gbetter | 4.8 g |
| Fat | 1.6 g | 3.3 g |
| Fiber | 0.5 gbetter | 0 g |
| Sugar | 0.4 gbetter | 5.1 g |
| Sodium | 35 mgbetter | 43 mg |
| 1 cup weighs | 243 g | 244 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use whole milk instead of soy milk?
Swap by weight, not by cup: 1 cup of soy milk (243 g) ≈ 1 cup of whole milk.
Which has more protein?
Whole Milk, with 3.2 g per 100 g versus 2.9 g.
Which has fewer calories?
Soy Milk, with 33 calories per 100 g.