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Soy milk is one of the oldest and most nutritious plant milks. The unsweetened kind gives you the plant protein of soybeans without the added sugar found in many flavoured milks. Here's what it offers, how it compares, and how to use it every day.
#What is unsweetened soy milk?
Soy milk is made by soaking and grinding soybeans with water, heating the mixture, and straining out the pulp (okara). "Unsweetened" means no sugar is added. Soya Bright unsweetened soy milk is made from filtered water and soybeans with an acidity regulator, and has no preservatives.
#Nutrition at a glance
Soya Bright unsweetened soy milk contains:
- 3.5g protein per 100ml (7g per 200ml bottle)
- 31 kcal per 100ml
- No added sugar
- No lactose, no dairy and no cholesterol
#Benefits of unsweetened soy milk
More protein than most plant milks. Soy milk is close to dairy milk in protein. Almond, oat and rice milks usually contain much less, often around 1g per 100ml or under. Soy protein is also a complete protein, with all the essential amino acids.
No added sugar. Sweetened and flavoured milks can contain several grams of added sugar per glass. Unsweetened soy milk lets you decide how much sweetness to add, if any. That matters if you're watching your sugar intake or managing your weight.
Lactose-free. If dairy milk leaves you bloated or uncomfortable, soy milk is a naturally lactose-free alternative.
Low in saturated fat and cholesterol-free. As a plant food, soy milk contains no cholesterol and is low in saturated fat, which suits heart-conscious diets.
Contains soy isoflavones. Soy foods naturally contain isoflavones, plant compounds that are widely researched for their role in heart, bone and hormonal health. You can read more in our soya milk benefits guide.
#Soy milk vs dairy and other plant milks
| Unsweetened soy milk | Dairy milk (toned) | Almond / oat milk | |
|---|---|---|---|
| Protein | High (3.5g per 100ml for Soya Bright) | High | Low |
| Lactose | None | Yes | None |
| Cholesterol | None | Some | None |
| Added sugar | None in unsweetened | None | Varies by brand |
Calcium tip: dairy milk is a major source of calcium in Indian diets. Soya Bright soy milk has no added calcium, so if you switch, include other calcium sources such as tofu (Soya Bright soya paneer has 256mg per 100g), ragi, sesame, leafy greens and curd (if you eat dairy).
#How to use unsweetened soy milk
- Tea and coffee: add it to chai or coffee and warm gently. Very hard boiling can make any soy milk separate.
- Smoothies and shakes: blend it with banana, dates or berries. Add a spoonful of okara powder for extra fibre and protein.
- Breakfast: pour it over cereal and muesli, or cook overnight oats and porridge with it.
- Cooking: use it in place of dairy milk in gravies, kheer, white sauce and baking.
- Straight from the bottle: chilled or at room temperature, as a quick protein drink.
Natural separation is normal in soy milk made without stabilisers. Just shake well before use.
#Storage: no fridge until you open it
Soya Bright soy milk is shelf-stable for 8 months unopened, stored below 25°C. You can keep bottles in your bag, desk drawer or kitchen cupboard. After opening, refrigerate at 4°C or below and finish within 5–7 days.
#The bottom line
Unsweetened soy milk gives you dairy-like protein with no lactose, no cholesterol and no added sugar, and shelf-stable bottles make it easy to keep on hand. Try Soya Bright unsweetened soy milk, or read our guide to buying soya milk online.
Written by
Soya Bright Team
The team behind Soya Bright at GenHybrid Solutions Pvt Ltd, makers of soya paneer, soy milk and okara in Sangamner, Maharashtra. We check our articles against published research and update them when the evidence changes.
Soya Bright
Put this into practice with Soya Bright
Shelf-stable Soya Bright soya paneer (tofu) and soy milk — 18g protein per 100g of tofu, dairy-free, no preservatives, and no fridge needed until opened. Tofu lasts 11 months unopened below 25°C.
