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Is Soy Milk Keto-Friendly?

Soy Milk on a kitchen counter

Is Soy Milk Keto-Friendly? The straightforward answer would be yes but in moderation.

While it's possible to include soy milk in a ketogenic diet, its carbohydrate content requires it to be strictly limited to prevent disruption of the state of ketosis.

In this article, we're going to take a closer look at how many carbs are in soy milk, how you can enjoy it without breaking your carb bank, and what benefits it offers nutrition-wise.

We'll also guide you through the ins and outs of fitting soy milk into your keto diet and introduce you to some great alternatives that better match the keto macronutrient goals. Let's get started!


  • Yes, soy milk can be keto-friendly, but only in moderation.
  • Consuming soy milk requires strict portion control to maintain ketosis.
  • Despite its benefits, potential drawbacks include the presence of phytoestrogens and the risk of allergies or intolerances.

Is Soy Milk Keto-Friendly?

Soy milk is considered keto-friendly, but only in moderation. This conclusion is based on its nutritional composition, which reveals a certain amount of carbohydrates that need to be monitored within a ketogenic diet.

Soy milk is considered a moderate food choice on a keto diet due to its carbohydrate content. Specifically, soy milk has 5.22 grams of net carbs per 100 grams. While this carb count isn't overly high, it can add up quickly if you drink a lot of it.

Can You Have Soy Milk on a Strict Keto Diet?

Incorporating soy milk into a strict keto diet, which usually allows for less than 20g of carbs per day, requires careful planning and portion control. Given that a 100g serving of soy milk contains 5.22g of net carbs, it's clear that it can account for a significant chunk of the daily carb allowance on a strict keto diet.

For those on a keto diet or a low-carb diet limiting their daily carb intake to between 30-50g of net carbs, soy milk can be a more manageable inclusion. However, even then, careful tracking of carb intake remains an important aspect of maintaining ketosis.

Carbs In Soy Milk

Soy milk contains 5.22g of net carbs per 100g serving. This figure indicates the total carbohydrates present, accounting for the subtraction of any fiber content.

Soy Milk Nutrition Facts

Soy milk is a versatile, plant-based alternative to traditional dairy that packs a solid nutritional punch. Every 100g serving contributes 53.0 kcal, primarily from its content of carbohydrates, fats, and proteins, which are 5.22g, 2.05g, and 3.41g, respectively. This makes it a balanced source of energy.

Fats in soy milk are primarily polyunsaturated (1.1g), which are good for your heart health, with smaller amounts of monounsaturated (0.4g) and saturated (0.3g) fats. It mainly consists of water, about 88.7g, which makes it hydrating and low in density.

Soy milk also provides a decent amount of essential micronutrients. It contains 33.0mg of sodium, which is important for fluid balance, and 152.0mg of potassium, which is beneficial for heart and kidney health. It also provides 21.0mg of magnesium, crucial for muscle and nerve function, and 97.0mg of calcium, fundamental for bone health.

The vitamin content in soy milk is diverse. It contains vitamin A (56.0ug), beneficial for eye health, and several B vitamins, including B-6 (0.05mg), B-12 (0.37ug), Thiamin (0.06mg), Riboflavin (0.08mg), and Niacin (0.23mg), which help in energy production and cognitive function. It also has Vitamin E (0.15mg), an antioxidant, and Vitamin K1 (2.9ug), which helps in blood clotting.

The trace minerals in soy milk include 0.52mg of iron, which is key for oxygen transport, 66.0mg of phosphorus, which is vital for energy storage and transfer, and smaller amounts of copper (0.1mg), selenium (1.8ug), and zinc (0.3mg), which are all important for immune function and overall health.

Soy milk is also a rare plant source of the nutrients choline (22.7mg), which supports brain health, and Vitamin B-12 (0.37ug), which are often difficult to obtain from a plant-based diet. Additionally, it contains certain antioxidants like lutein + zeaxanthin (8.0ug), which supports eye health, and folate (19.0ug), critical for cell growth and metabolism.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference5.22g
Total fats2.05g
Sodium, Na33.0mg
Potassium, K152.0mg
Magnesium, Mg21.0mg
Calcium, Ca97.0mg
Vitamin A56.0ug
Vitamin B-60.05mg
Vitamin B-120.37ug
Vitamin E (alpha-tocopherol)0.15mg
Vitamin K12.9ug
Copper, Cu0.1mg
Iron, Fe0.52mg
Phosphorus, P66.0mg
Selenium, Se1.8ug
Zinc, Zn0.3mg
Lutein + zeaxanthin8.0ug
Folate, total19.0ug
Choline, total22.7mg
Fatty acids, total saturated0.3g
Fatty acids, total monounsaturated0.4g
Fatty acids, total polyunsaturated1.1g

Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Soy Milk on a Keto Diet

Including soy milk in a keto diet can present certain challenges in maintaining the state of ketosis. The primary concern is its carbohydrate content. With 5.22g of net carbs per 100g serving, soy milk can quickly use up a substantial portion of the daily carb limit, particularly in a strict keto regimen that aims for less than 20g of carbs per day. Therefore, it's essential to monitor the amount of soy milk intake to avoid disrupting ketosis.

Incorporating Soy Milk Into Your Keto Meal Plan

  1. Pair with Keto-Friendly Foods: Since soy milk is keto-friendly in moderation, consider pairing it with other keto-friendly foods. A small serving of soy milk can be a great addition to a low-carb smoothie made with leafy greens and low-carb fruits, or it can be used as a creamer substitute in your morning coffee.
  2. Utilize in Keto Recipes: Soy Milk can also be incorporated into your cooking routine. For example, it can be used as a liquid base in keto-friendly soups or sauces, or as a dairy substitute in baking low-carb treats.
  3. Portion Control: The key to successfully incorporating soy milk into a keto diet is portion control. Remember, a 100g serving carries 5.22g of net carbs. So, measure your servings accurately to ensure you are not inadvertently consuming too many carbs.

Keto-Compatible Alternatives for Soy Milk

  1. Almond Milk: Almond milk is a popular dairy-free, keto-friendly alternative. Unsweetened versions contain fewer carbs than soy milk, making it a better option for those on a strict keto diet.
  2. Coconut Milk: Unsweetened coconut milk is another excellent alternative to soy milk on a keto diet. It contains fewer carbs and is high in fats, which aligns well with the macronutrient needs of a ketogenic diet.
  3. Macadamia Milk: Macadamia milk is rich in healthy fats and is low in carbs, making it a suitable substitute for soy milk. Ensure to choose the unsweetened version to keep carb intake minimal.

Concluding Thoughts on Soy Milk and Keto

Given soy milk's carbohydrate content, maintaining ketosis while including it in your diet can prove challenging. With each 100g serving containing 5.22g of net carbs, it can quickly consume a significant portion of your daily carb allowance, especially if you are following a strict keto diet.

If reducing soy milk in your keto diet is a consideration, consider alternatives like almond milk, coconut milk, macadamia milk, or flax milk. These options offer fewer carbs and align more closely with the macronutrient needs of a ketogenic diet.

Explore our Is It Keto Knowledge Hub.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, but only in moderation due to its carbohydrate content. It's important to count the carbs and control the portion size when consuming soy milk on a keto diet.

Flavored soy milk, especially sweetened versions, are typically high in carbs and sugars and may not be suitable for a keto diet. Always check the nutritional label before consumption.

A 100g serving of soy milk carries approximately 5.22g of net carbs.

Yes, soy milk can be incorporated into keto recipes, such as smoothies or low-carb baked goods, but remember to adjust the other ingredients accordingly to maintain a low-carb count.

Keto-friendly alternatives to soy milk include almond milk, coconut milk, macadamia milk, and flax milk. These options typically carry fewer carbs.