Soy milk is a popular cow's milk alternative, especially for Asian populations where a significant number of people are lactose intolerant. We thought to conduct a review of popular brands of soy milk on our local Singapore supermarket shelves.
Relatively high in protein, soy has also been shown to have health benefits due to its high isoflavone content, showing positive effects for: cancer, bone health, heart disease and menopause symptoms. (see links to studies at bottom of page) Soy is also low in saturated fat (compared to cow's milk) and, dependent on the brand in question, can be a useful source of calcium. As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to supporting studies or resources are found at the end of page.
Men's health... If you have heard or have concerns that soy is feminising, it isn't. Please read here.
So, what's in the soy milk? See the nutritional breakdowns below. The list is not complete, there are more brands available. Always read the nutrition panel, as some brands have many ingredients, our preference is for fewer.
Another great option for soy milk: freshly made by your local hawker stall!
Eat Well,
Felicia
(and thank you Alastair for the research)
Ps. Our favourites for flavour... NutriSoy and PureHarvest. We prefer the 'less' or 'unsweetened' versions. For a soy based, brain healthy, post workout recovery drink, read here.
All stats below are based on 100ml of soy milk. A typical cup size / serving at home is between 250 to 330ml. Fats/Protein/Sugars are in grams.
The list has been sorted by protein content, highest to lowest. 2 cow's milk brands (items 4 and 7) are included for comparison. You might prefer to review the items by sugar content - that varies widely - if weight management is your goal.
Item | Brand | Flavour | Cal / KJ | Fats | Protein | Sugars | Ca (mg) |
|---|---|---|---|---|---|---|---|
1 | NutriSoy | Reduced Sugar | 66/237 | 2.4 | 4.3 | 4.2 | 200 |
2 | NutriSoy | Original | 59/248 | 2.2 | 4.3 | 4.9 | 200 |
3 | Nutrisoy | No sugar | 42/176 | 2.0 | 4.3 | 0.8 | 200 |
4 | Living Planet | Dairy Milk | 67/282 | 3.9 | 3.6 | 4.3 | 128 |
5 | Marigold | Unsweetened | 33/139 | 1.5 | 3.5 | 0.4 | 80 |
6 | So Natural | Extra Milky Soy | 63/264 | 3.4 | 3.5 | 1.6 | n/a |
7 | Farmhouse | Fresh Cow Milk | 65/237 | 3.8 | 3.2 | 4.3 | 120 |
8 | So Good | Regular | 65/237 | 3.5 | 3.2 | 2.0 | 160 |
9 | PureHarvest | Original | 66/277 | 2.8 | 2.8 | 1.7 | 120 |
10 | Home Soy | Original | 43/181 | 1.5 | 2.6 | 4.8 | 74 |
11 | Marigold | Reduced Sugar | 43/181 | 1.4 | 2.6 | 4.4 | 80 |
12 | Marigold | Original | 47/197 | 1.6 | 2.4 | 4.5 | 80 |
13 | Australia's Own | Unsweetened | 34/142 | 2.3 | 1.8 | 0.4 | 120 |
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Related Studies
Soy Beverages
Erlich MN, Ghidanac D, Blanco Mejia S, Khan TA, Chiavaroli L, Zurbau A, Ayoub-Charette S, Almneni A, Messina M, Leiter LA, Bazinet RP, Jenkins DJA, Kendall CWC, Sievenpiper JL. A systematic review and meta-analysis of randomized trials of substituting soymilk for cow's milk and intermediate cardiometabolic outcomes: understanding the impact of dairy alternatives in the transition to plant-based diets on cardiometabolic health. BMC Med. 2024 Aug 22;22(1):336. doi: 10.1186/s12916-024-03524-7. PMID: 39169353; PMCID: PMC11340166.
Olías R, Delgado-Andrade C, Padial M, Marín-Manzano MC, Clemente A. An Updated Review of Soy-Derived Beverages: Nutrition, Processing, and Bioactivity. Foods. 2023 Jul 11;12(14):2665. doi: 10.3390/foods12142665. PMID: 37509757; PMCID: PMC10379384.
Walther B, Guggisberg D, Badertscher R, Egger L, Portmann R, Dubois S, Haldimann M, Kopf-Bolanz K, Rhyn P, Zoller O, Veraguth R, Rezzi S. Comparison of nutritional composition between plant-based drinks and cow's milk. Front Nutr. 2022 Oct 28;9:988707. doi: 10.3389/fnut.2022.988707. PMID: 36386959; PMCID: PMC9650290.
Khamzaeva N, Kunz C, Schamann A, Pferdmenges L, Briviba K. Bioaccessibility and Digestibility of Proteins in Plant-Based Drinks and Cow's Milk: Antioxidant Potential of the Bioaccessible Fraction. J Agric Food Chem. 2024 Jan 31;72(4):2300-2308. doi: 10.1021/acs.jafc.3c07221. Epub 2024 Jan 18. PMID: 38235666.
Other
Wang C, Ding K, Xie X, Zhou J, Liu P, Wang S, Fang T, Xu G, Tang C, Hong H. Soy Product Consumption and the Risk of Cancer: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients. 2024 Mar 28;16(7):986. doi: 10.3390/nu16070986. PMID: 38613019; PMCID: PMC11013307.
Yang J, Shen H, Mi M, Qin Y. Isoflavone Consumption and Risk of Breast Cancer: An Updated Systematic Review with Meta-Analysis of Observational Studies. Nutrients. 2023 May 21;15(10):2402. doi: 10.3390/nu15102402. PMID: 37242286; PMCID: PMC10224089.
Fan Y, Wang M, Li Z, Jiang H, Shi J, Shi X, Liu S, Zhao J, Kong L, Zhang W, Ma L. Intake of Soy, Soy Isoflavones and Soy Protein and Risk of Cancer Incidence and Mortality. Front Nutr. 2022 Mar 4;9:847421. doi: 10.3389/fnut.2022.847421. PMID: 35308286; PMCID: PMC8931954.
Barańska A, Kanadys W, Bogdan M, Stępień E, Barczyński B, Kłak A, Augustynowicz A, Szajnik M, Religioni U. The Role of Soy Isoflavones in the Prevention of Bone Loss in Postmenopausal Women: A Systematic Review with Meta-Analysis of Randomized Controlled Trials. J Clin Med. 2022 Aug 10;11(16):4676. doi: 10.3390/jcm11164676. PMID: 36012916; PMCID: PMC9409780.
Ma L, Liu G, Ding M, Zong G, Hu FB, Willett WC, Rimm EB, Manson JE, Sun Q. Isoflavone Intake and the Risk of Coronary Heart Disease in US Men and Women: Results From 3 Prospective Cohort Studies. Circulation. 2020 Apr 7;141(14):1127-1137. doi: 10.1161/CIRCULATIONAHA.119.041306. Epub 2020 Mar 23. PMID: 32200662; PMCID: PMC7138725.
Blanco Mejia S, Messina M, Li SS, Viguiliouk E, Chiavaroli L, Khan TA, Srichaikul K, Mirrahimi A, Sievenpiper JL, Kris-Etherton P, Jenkins DJA. A Meta-Analysis of 46 Studies Identified by the FDA Demonstrates that Soy Protein Decreases Circulating LDL and Total Cholesterol Concentrations in Adults. J Nutr. 2019 Jun 1;149(6):968-981. doi: 10.1093/jn/nxz020. PMID: 31006811; PMCID: PMC6543199.
Goh LH, Mohd Said R, Goh KL. Lactase deficiency and lactose intolerance in a multiracial Asian population in Malaysia. JGH Open. 2018 Sep 19;2(6):307-310. doi: 10.1002/jgh3.12089. PMID: 30619942; PMCID: PMC6308090.
Chen MN, Lin CC, Liu CF. Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review. Climacteric. 2015 Apr;18(2):260-9. doi: 10.3109/13697137.2014.966241. Epub 2014 Dec 1. PMID: 25263312; PMCID: PMC4389700.
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