One cup of unsweetened soy milk has: about 80 to 100 calories; 4 grams of carbohydrate (sweetened varieties have more) 4 grams of fat; 7 grams of protein; Because it comes from plants, soy milk is naturally free of cholesterol and low in saturated fat. It also contains no lactose. read more
One cup of soy milk contains about 7 grams of protein compared to the 4 grams in almond milk. Soy and almond milk are also concentrated with extra fiber. Each serving may contain between 1 to 4 grams of dietary fiber, depending on the richness of the milk and its level of fortification. read more
Cow’s Milk Cow’s milk has been featured prominently on USDA dietary guidelines for decades because it’s a plentiful source of protein as well as three primary nutrients: calcium, potassium, and vitamin D (which is added through fortification). read more