One of the OG’s in the plant-based milk game, soy milk has been a dairy-free alternative to regular milk for many years. It boasts some interesting qualities, and is likely on your radar if you’re looking for milk alternatives.
That being said, how does it compare to the popular buttermilk?
Buttermilk is a wonderful version of milk that does a really good job in many things, especially baking and cooking. It has some unique characteristics, which we’ll check out beside soy milk in order to compare these two!
We’ll explore everything you need to know about these two great options, ultimately deciding which one of these is better for you.
Let’s jump in!
Comparing soy milk vs buttermilk
Soy milk is a vegan-friendly milk that’s plant-based. It has soy as an allergen, while buttermilk has milk as an allergen – buttermilk is animal-based.
While soy milk is good for vegan diets where buttermilk isn’t, neither of these milks are good for paleo or keto diets.
| Soy milk | Buttermilk (lowfat/1%) | |
| Type | Plant-based (legumes) | Animal-based |
| Allergens | Soy | Milk |
| Vegan? | Yes | No |
| Paleo? | No | No |
| Keto? | No | No |
Differences between soy milk and buttermilk
The main difference between soy milk and buttermilk is their source.
These differences in sources create some differences in taste and texture as well…
Soy milk is made from soybeans, which are a type of legume. This means it’s plant-based, and it boasts a neutral taste that’s often described as being slightly nutty or beany. It’s also a lot thinner and lighter in texture as compared to buttermilk!
A great thing about soy milk is that you can easily make it at home!
Buttermilk is much thicker and creamier than soy milk, and boasts a tangy and slightly sour flavor profile. It’s made by adding a probiotic culture to regular milk, which ferments it – this is a similar process in making kefir! Buttermilk is mainly used for baking and cooking, as it does a wonderful job of moistening bakes.
How to use soy milk vs buttermilk
You can use soy milk or buttermilk in many different ways, including:
Soy milk:
- Add it to your cereal or oatmeal.
- Mix it into your coffee or tea.
- Make smoothies with it.
- Use it for baking and cooking.
- Enjoy it on its own.
- Create delicious overnight oats with it.
Buttermilk:
- Drink it by itself.
- Use it for marinades and brines.
- Tenderize meat with it.
- Add its tangy flavor and creamy texture to recipes.
- Moisten different bakes like pancakes, cookies, and cakes.
- Use it to make thick and creamy dressings and dips.
Can you substitute soy milk for buttermilk?
In many cases, yes you can!
Soy milk and buttermilk can be used interchangeably in things like smoothies or when drinking them by themselves. In some cases, you can substitute them for one another in bakes, but keep in mind that buttermilk is much thicker and has a very different flavor, which is why buttermilk is specifically called for in many recipes. In those cases, I recommend keeping buttermilk, but experiment with using either in things like pancakes, waffles, etc.!
Keep an eye on the different allergens too.
Nutrition: Soy milk vs buttermilk
Soy milk is a plant-based milk, so it’s usually lower in things like saturated fats. However, it’s also solid in protein content, which isn’t the case for some other plant-based options. It’s also low in carbs as compared to buttermilk, which is quite high in carbs. You’ll also find very little sugar in soy milk, and it has similar calcium and vitamin D contents to buttermilk!
This is because soy milk often has added calcium and vitamin D in it, which is why it’s so similar.
Buttermilk does have less fats overall, although it does have a bit more saturated fats than soy milk. It also has 15 grams of carbs per serving versus the 4 grams in soy milk. You’ll find 11 grams of sugar in it, but it has probiotics – which is an awesome benefit!
| Per 1 cup (237 ml/8 oz.) | Soy milk | Buttermilk (lowfat/1%) |
| Calories | 80 | 120 |
| Total fat (saturated) | 4.5 g (0.5 g) | 2.5 g (2 g) |
| Total carbs | 4 g | 15 g |
| Total sugars (incl. added) | <1 g (0 g) | 11 g (0 g) |
| Protein | 7 g | 10 g |
| Calcium | 20% DV | 25% DV |
| Vit D | 15% DV | 10% DV |
How to store soy milk and buttermilk
Soy milk should be stored in the fridge. It lasts around 7-10 days after opening, which is quite similar to regular milk.
Buttermilk should be stored in the fridge as well, and will also last you around 7 days unopened, with some brands stating it’ll last up to 14 days after opening! I recommend using it within 5 days of opening for the most freshness, however.
Soy milk vs buttermilk: The ultimate verdict
So, which milk should you choose?
Soy milk can be a great option if you want a dairy-alternative or are following a vegan diet. It’s a great substitute to regular milk with similar properties.
Buttermilk can also be a substitute to regular milk, but it’s more useful for things like baking. It boasts a unique flavor and has a thick and creamy texture that’s great for adding moisture to bakes.
Both milks have their uses, and it comes down to preferences, but I recommend buttermilk over these two as it has a powerful application in baking and boasts a unique flavor profile.
FAQs
This really depends on your preferences, with buttermilk generally being better in baking and soy milk being a great alternative to regular milk.
You’ll find health benefits and drawbacks in many different types of milk, so check them out to find one that fits your needs – or talk to a health professional!
Soy milk contains compounds called phytoestrogens, which are concerning to some people. However, current research suggests moderate soy consumption is generally safe for most people. If you have thyroid issues, talk to your physician to be safe!
Buttermilk is fermented and provides a tangy, slightly sour taste and has a thicker texture. It also has less fat and slightly more protein, and is better used for adding moisture to bakes.
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