Almond Milk vs Soy Milk, Which is Healthier to Consume Daily?

Illustration of soy milk and almond milk (Photo: Pexels/Polina Tankilevitch)

JAKARTA - Plant milk is now increasingly popular as an alternative to cow's milk. The two most commonly chosen types are almond milk and soy milk.

Both are lactose-free and come from plants, but in terms of nutrition, benefits, and suitability for the body, there are quite important differences. So which one is actually healthier?

Quoted from the Verywell Health website on Saturday, January 3, 2026, the main difference between almond milk and soy milk lies in its protein and calorie content. Unsweetened almond milk is known to be low in calories and fat.

In one glass, the calories are relatively few and the protein is very low. Therefore, almond milk is often chosen by people who are maintaining their weight.

In contrast, soy milk has a much higher protein content. The protein is close to cow's milk and is a complete vegetable protein, because it contains essential amino acids needed by the body.

The calories in soy milk are indeed higher than almond milk, but it is still considered normal and balanced with its nutritional value.

In terms of fat, both are considered safe for the heart. Almond milk contains unsaturated fat which is good for blood vessel health with very low saturated fat levels. Soy milk is also low in saturated fat and contains healthy fats that support heart health.

In addition, soy milk contains a natural compound called isoflavone. This compound is often associated with benefits for heart health, helps maintain cholesterol levels, and has the potential to protect the body from certain metabolic diseases.

If your main goal is to meet your daily protein needs, soy milk is clearly superior. Its protein content is beneficial for maintaining muscle mass, helping recovery after physical activity, and providing a longer feeling of fullness.

Almond milk cannot be relied on as a main source of protein. However, for people who already get enough protein from other foods, almond milk can still be a light companion drink option.

Both almond milk and soy milk are generally fortified with calcium, vitamin D, and vitamin B12. The content of these nutrients depends heavily on the brand and the fortification process used by manufacturers. Therefore, it is important to read the nutrition label before buying.

Fortified soy milk is often considered the closest to cow's milk in terms of nutritional content. Meanwhile, almond milk usually remains superior in terms of lower calories.

Almond milk is suitable for those of you who want to limit calories, are on a diet, or want a light taste for coffee and tea mixes. However, this milk is not suitable for people who are allergic to nuts.

Soy milk is more suitable for those who need higher protein intake, follow a plant-based diet, or are active in sports. Even so, this milk is not recommended for those with soy allergies.