Is Soy Milk (Unsweetened) Keto?

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Soy Milk (Unsweetened) sticker illustration
KETO VERDICTYES

Unsweetened soy milk is keto-friendly at ~0.8–1.0g net carbs per 100ml and offers the highest protein among plant milks, making it handy for hitting protein targets on keto. Choose plain, unsweetened varieties and check labels for thickeners/additives.

Unsweetened soy milk is keto-friendly at ~0.8–1.0g net carbs per 100ml and offers the highest protein among plant milks, making it handy for hitting protein targets on keto. Choose plain, unsweetened varieties and check labels for thickeners/additives.

  • Net carbs (100g)0.8g
  • Protein (100g)3.3g
  • Fat (100g)1.8g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
0.8g
Total Carbs
1.9g
Fiber
0.9g
Protein
3.3g
Fat
1.8g
Calories
33

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Low carbs: ~0.8g net carbs per 100ml fits strict keto macros
  • High protein for a plant milk: ~3.3g per 100ml supports lean mass on keto
  • Complete protein: contains all essential amino acids
  • Neutral, versatile flavor: works in coffee, shakes, and baking
  • Budget-friendly: often cheaper than nut/seed milks
  • Consistent texture: blends smoothly without overpowering other ingredients

HEALTH BENEFITS

  • Complete protein supports muscle repair and satiety
  • May improve lipids: some evidence for modest cholesterol benefits
  • Isoflavones provide antioxidant and potential cardiometabolic effects
  • Often fortified with calcium and vitamin D for bone health
  • Low saturated fat profile supports heart health
  • Naturally lactose-free and dairy-free for those with intolerance

PREPARATION SUGGESTIONS

PROTEIN SOURCE

Use as your default milk to add lean protein to meals and snacks on keto.

COFFEE CREAMER

Steam or froth into black coffee or espresso for a creamy, low-carb latte.

PROTEIN SHAKES

Blend with whey-protein or casein-protein for an easy, higher-protein shake.

CEREAL MILK

Pour over low-carb options like keto-granola-bar crumbles or keto-trail-mix.

BAKING

Swap 1:1 for dairy milk in keto bakes, pancakes, and batters.

SMOOTHIES

Blend with mct-oil, chia-seeds, and a touch of matcha for a energizing smoothie.

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