| Measure | Milk (whole) | Soy milk |
|---|---|---|
| Typical serving | 1 cup (244 g) | 1 cup (243 g) |
| Protein per serving | 7.7 g | 7.9 g |
| Protein per 100 g | 3.15 g | 3.27 g |
| Calories per serving | 149 kcal | 131 kcal |
| Protein density | 21% of calories | 24% of calories |
| Share of 50 g Daily Value | 15% | 16% |
| Protein quality | Complete | Complete |
| Category | Dairy | Soy foods |
Compare foods · Milk (whole) · Soy milk
Protein comparison
Milk (whole) vs Soy milk: which has more protein?
Milk (whole) gives you 7.7 g of protein per 1 cup; soy milk gives you 7.9 g per 1 cup. On equal weight it is 3.15 g against 3.27 g per 100 g. The full side-by-side, from the same USDA-sourced records as the rest of the site:
The verdict
On equal weight this is close to a tie: milk (whole) has 3.15 g of protein per 100 g and soy milk has 3.27 g. Per typical serving they are also nearly even: 7.7 g per 1 cup of milk (whole) against 7.9 g per 1 cup of soy milk.
For the full breakdown of each food, see the protein in milk (whole) and protein in soy milk pages, each with its USDA FoodData Central record id.
Quick answers
Milk (whole) vs Soy milk FAQ
Which has more protein, milk (whole) or soy milk?
Soy milk has more protein per 100 g: 3.27 g against 3.15 g. Per typical serving, milk (whole) provides 7.7 g (1 cup) and soy milk provides 7.9 g (1 cup).
Is milk (whole) or soy milk more protein-dense?
Soy milk is the more protein-dense of the two: about 24% of its calories come from protein, against 21% for milk (whole).
Are milk (whole) and soy milk complete proteins?
Yes, both. Milk (whole) and soy milk each supply all nine essential amino acids in adequate amounts, so either can carry a meal's protein on its own.
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