Soymilk (All flavors), enhanced
FDC 173765cup (243 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 88 · +25 vs Legumes & beans medianThis enhanced soymilk scores 88 of 100, a Strong result, ranking 7th of 60 in Legumes & beans and comfortably above the category median of 63, despite being a fairly light beverage at 45 calories per 100 g. Vitamin E sits at 17% DV and calcium at 11% DV, both in the good tier rather than standout, reflecting its role as a drink rather than a concentrated food.
It gets poured over cereal, into coffee, or drunk on its own the way dairy milk would be, and a cup-sized serving fits easily into daily routines. No limits are flagged, and sugar stays modest at 2.53 g per 100 g.
See how this score is calculated, build a plate around soymilk (all flavors), or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | 2% |
| Total fat | 2 g | 3% |
| Saturated fat | 0.21 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 50 mg | 2% |
| Carbohydrate | 3.5 g | 1% |
| Dietary fiber | 0.4 g | 1% |
| Sugars | 2.5 g | |
| Protein | 2.9 g | 6% |
| Potassium | 141 mg | 3% |
| Calcium | 140 mg | 11% |
| Iron | 0.49 mg | 3% |
| Magnesium | - | |
| Vitamin C | 7.2 mg | 8% |
| Vitamin A | - | |
| Vitamin E | 2.5 mg | 17% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 109 kcal | 5% |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.5 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 122 mg | 5% |
| Carbohydrate | 8.4 g | 3% |
| Dietary fiber | 0.97 g | 3% |
| Sugars | 6.1 g | |
| Protein | 7.1 g | 14% |
| Potassium | 343 mg | 7% |
| Calcium | 340 mg | 26% |
| Iron | 1.2 mg | 7% |
| Magnesium | - | |
| Vitamin C | 17 mg | 19% |
| Vitamin A | - | |
| Vitamin E | 6.1 mg | 41% |
Source: USDA FoodData Central · Public domain
FDC 173765Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Soy flour, low-fatDensity 88 vs 88Tofu, raw, firm, prepared with calcium sulfateDensity 88 vs 88Soy protein concentrate, produced by alcohol extractionDensity 89 vs 88Original analysis by NutriVerdict
In the kitchen and how to use it
Soymilk is made by soaking, grinding, and straining soybeans into a smooth, plant-based liquid, and the enhanced, flavored versions are typically fortified with extra nutrients beyond a plain unsweetened soymilk. It's used the way dairy milk is: poured over cereal, stirred into coffee or tea, blended into smoothies, or used as a one-to-one substitute in baking and pancake batters. Vanilla and other flavored varieties are usually drunk on their own, poured over granola, or added to coffee, while plainer styles fit better into savory cooking and soups.
Keep unopened soymilk in the pantry if it's shelf-stable, or in the refrigerator if sold chilled, and once opened, store it cold and use it within about a week, giving the carton a shake before pouring since it can separate slightly. At just 45 calories per 100 grams (a cup at 243 grams comes to roughly 109), it's a light option for a glass or a splash in coffee, with 2.94 grams of protein and 2.53 grams of sugar per 100 grams. This fortified version also provides 17% of the Daily Value for vitamin E and 11% for calcium, numbers worth checking against a plain, unflavored carton if calcium is the reason for choosing it.
Frequently asked questions about soymilk (all flavors)
How many calories are in a cup of enhanced soymilk?
At 45 calories per 100 grams, a 243-gram cup comes to roughly 109 calories.
How is soymilk used in cooking?
It's used much like dairy milk, poured over cereal, stirred into coffee, blended into smoothies, or substituted for milk in baking.
Is enhanced soymilk a source of calcium?
This fortified version provides 11% of the Daily Value for calcium per 100 grams, along with 17% for vitamin E.