Soy Milk vs Almond Milk: Which is Better?

Soy milk and almond milk are two of the most popular plant-based milk alternatives, but is one better than the other?

As someone who has tried both and can’t resist a good latte, I’m excited to share my thoughts and insights on these creamy beverages. But they’re not just for drinking – there are so many ways to use these two kinds of milk. So, let’s get to comparing!

Comparing soy milk vs almond milk

	Soy milk	Almond milk
Type	Plant-based (legumes)	Plant-based (nuts)
Common allergens	Soy	Tree nuts
Vegan?	Yes	Yes
Paleo?	No	Yes
Keto?	No	Yes

Differences between soy milk and almond milk

Let’s start with the basics. Soy milk is the “original” plant-based milk; it’s been around and loved since the 1990s in the US. It is made from whole soybeans that are soaked, ground, and then strained to produce a creamy liquid.

On the other hand, almond milk is made by soaking and grinding almonds in water, straining the liquid from the almond meal.

Both soy and almond milk come in unsweetened and sweetened versions, as well as flavored options like vanilla and chocolate.

When comparing unsweetened soy vs almond milk, almond milk has a naturally sweet taste with nutty undertones, whereas soy milk has a more mild flavor. Almond milk also tends to be thinner, so it usually contains thickeners.

How to use soy milk vs almond milk

Here’s a quick list of ways you can use these dairy alternatives:

Soy milk:

• In coffee or tea
• For cereal or oatmeal
• Smoothie base
• Pancake or waffle batter
• Creamy soups or sauces
• Baking recipes (cakes, muffins, etc.)

Almond milk:

• Cold or hot chocolate
• Protein shakes
• Overnight oats
• Chia seed pudding
• Dairy-free yogurt alternative
• Vegan ice cream or popsicles

Can you substitute soy milk for almond milk (and vice versa)?

Absolutely! Both soy milk and almond milk can be interchanged in most recipes and beverages without a problem. Whether you’re lactose-intolerant, vegan, or just looking to try something new, feel free to swap these plant-based milks to your heart’s content.

Of course, soy milk contains soy and almond milk contains tree nuts, so if you or anyone else has one of these common allergies, keep that in mind when making the switch.

Nutrition: Soy milk vs almond milk

Soy milk, made from whole soybeans, is an excellent source of plant-based protein, providing essential amino acids, and iron. It’s also a good source of calcium and vitamin D if fortified.

On the other hand, almond milk is low in calories and contains healthy fats, but lacks the protein content of soy milk. Almond milk is often fortified with vitamins and minerals, including calcium.

Here’s how 1 cup of soy milk and almond milk compare:

Per cup (237 ml/8 oz.)	Calories	Total fat (sat. fat)	Total carbs	Total sugars (incl. added)	Protein	Calcium	Vit D
Soy milk	80	4.5 g (0.5 g)	4 g	<1 g (0 g)	7 g	20% DV	15% DV
Almond milk	30	2.5 g (0 g)	1 g	0 g	1 g	45% DV	25% DV

How to store soy milk and almond milk

Plant-based milks like soy milk and almond milk generally have a longer shelf life compared to regular dairy milk. This is because plant-based milks are often processed through methods like ultra-high temperature (UHT) pasteurization, which extends their shelf life without the need for refrigeration until the containers are opened.

Once open, just toss them in the fridge, preferably in the back where it’s coldest, and they’ll happily hang out for about 7-10 days after opening. Unopened cartons can last much longer—check the label for specific storage instructions and “best-before” dates.

Soy milk vs almond milk: Which is better

So, whether you’re savoring your morning coffee, indulging in a creamy smoothie, or whipping up breakfast or baked goods, the choice between soy milk and almond milk comes down to your unique dietary needs and taste preferences.

Soy milk is better for vegans or those looking for a plant-based alternative with a similar protein content to cow milk. It also has a more mild, creamy flavor.

But if a lighter, lower-calorie option is what you want, almond milk is a great choice. However, I find some almond milk brands are a bit watery and thinner than soy milk, so choosing a high-quality almond milk is important!

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