Does soy milk have as much protein as cow's milk?
Soy milk, unsweetened, plain, shelf stable has 1.1× more protein per 100 g, 3.55 g against 3.27 g in Milk, whole, 3.25% milkfat. That is 7% of the Daily Value against 7%.
Daily Value 50 g. Per 100 g, so the two are directly comparable.
| Per 100 g | Soy milk, unsweetened, plain, shelf stable | Milk, whole, 3.25% milkfat |
|---|---|---|
| Energy | 38 kcal | 60 kcal |
| Protein | 3.55 g | 3.27 g |
| Total fat | 2.12 g | 3.2 g |
| Carbohydrate | 1.29 g | 4.63 g |
| Dietary fiber | 0 g | — g |
| Protein | 3.55 g | 3.27 g |
What this means for you
Yes, and soy is the only common plant drink where that is true. Per 100 g the soy milk here carries 3.55 g of protein against 3.27 g in whole cow's milk. Almond, oat and rice drinks are not in the same conversation.
Calcium is close as well, 101 mg against 123 mg per 100 g, though in the soy drink it has been added rather than grown, so it varies between brands and some are not fortified.
If you are swapping dairy out and protein matters to you, soy is the like-for-like replacement. If you are choosing a plant drink for taste or for coffee, that is a different question and the protein column is not the one to read.
Two things to check on the carton. Whether calcium has been added, because unfortified versions carry very little, and whether the drink is sweetened, because the sugar in flavoured versions is usually the largest difference between two cartons standing next to each other.
Written from the evidence cards and the data on this page, then checked back against the sources. Bioma Learn has no human medical reviewer at this time and we say so rather than invent one. Information, not medical advice. How we verify.
The comparison is per 100 g of edible portion, so the two foods sit on the same footing. Real portions differ, and so does how much of the nutrient your body actually absorbs from each food. The guide below has the absorption details.
Soy milk, unsweetened, plain, shelf stable → · Milk, whole, 3.25% milkfat →
Full guide: Protein: who genuinely needs more of it, and what the extra does not do
Data: USDA FoodData Central, FDC IDs 1999630 and 746782. Checked 2026-09-15.