Every morning， some people can’t start their day without a glass of milk， while others prefer a steaming bowl of soy milk. Both are perceived as “healthy drinks，” but they have distinct characteristics in their nutritional profiles and suitability for different individuals.
So， is milk or soy milk more nutritious? Which one should you choose to drink? Let’s delve into a detailed discussion.
Key Takeaways (TL;DR)
In summary， milk excels in calcium content and purine levels， offering high-quality， easily absorbable protein. Soy milk， on the other hand， has an advantage in lower fat content and cholesterol， and is rich in bioactive compounds like plant sterols and soy isoflavones， which benefit cardiovascular and women’s health.
Currently， both milk and legume consumption among Chinese residents fall short of the recommendations in the Chinese Dietary Guidelines. It is advisable to increase intake of both beans and dairy products. Milk and soy milk offer different nutritional benefits and are not mutually exclusive. Individuals with specific dietary needs can choose based on their priorities.
Milk vs. Soy Milk: What are the Nutritional Differences?
To understand the distinct effects of soy milk and milk on the body， we first need to examine their nutritional components. Based on data from the “Chinese Food Composition Table (Standard Edition)，” here’s a comparison of the core nutrients in milk and soy milk ↓
1. Calcium
When it comes to calcium supplementation， milk is often the first beverage that comes to mind. According to the “Chinese Food Composition Table (Standard Edition)，” 100 grams of milk contains approximately 107 mg of calcium [1]. In contrast， regular soy milk contains only about 5-10 mg of calcium， a difference of over tenfold [2]. Milk’s advantage in calcium content is very clear. Furthermore， milk has an optimal calcium-to-phosphorus ratio and also contains Vitamin D and lactose， which promote calcium absorption， making it more readily absorbed and utilized by the body [3].
If the goal is calcium supplementation， regular soy milk contributes significantly less than milk. Of course， there are “calcium-fortified soy milks” on the market. If they are labeled as containing 80 mg or more of calcium per 100 ml， they can partially bridge the gap in calcium content.
2. Protein
Both soy milk and milk are rich in high-quality protein， but their sources and composition differ slightly.
100 grams of milk contains approximately 3.3 grams of protein， while soy milk contains about 3.0 grams， a very close figure. However， protein is not just about “how much” but also about “quality.”
Milk protein is animal protein， with a complete amino acid profile， classifying it as high-quality protein. Soy protein is plant-based protein， which is slightly inferior in its amino acid pattern and digestibility. However， after grinding and boiling， its digestibility significantly improves， ranking it among the best plant proteins. For vegetarians or those looking to reduce animal fat intake， soy milk is a crucial source of plant-based protein.
3. Fat and Cholesterol
The differences in fat and cholesterol content between soy milk and milk are quite significant.
Whole milk contains approximately 3.6 grams of fat per 100 grams， with about 65% of it being saturated fatty acids [3]. Milk also contains a certain amount of cholesterol， around 17 mg per 100 grams.
In comparison， soy milk has a lower fat content， ranging from 0.5 to 1.6 grams per 100 grams， and its saturated fatty acid content is less than 20% [3]. Soy milk contains no cholesterol. The fats in soy milk are primarily unsaturated fatty acids， which are more beneficial for cardiovascular health.
Therefore， for individuals who need to control their fat and cholesterol intake (e.g.， those with hyperlipidemia or cardiovascular diseases)， soy milk is a healthier choice. However， for the general healthy population， the fat and cholesterol content in milk is not a burden， and moderate consumption of whole milk does not require excessive concern.
4. Bioactive Compounds
In addition to their standard nutritional components， soy milk and milk also contain their own unique bioactive compounds that offer specific health benefits.
Milk contains various bioactive substances such as lactoferrin and immunoglobulins. These compounds play a positive role in enhancing immunity and fighting bacteria and viruses. However， most of these are destroyed during high-temperature pasteurization.
In contrast， the unique soy isoflavones in soy milk are important plant-based active compounds. Soy isoflavones are known as “phytoestrogens” and can help regulate estrogen levels in the body in a bidirectional manner， potentially alleviating menopausal symptoms. Furthermore， soy milk contains oligosaccharides (such as raffinose and stachyose)， which are dietary fibers. These are not digested by the human body but can promote the proliferation of beneficial gut bacteria， enhance intestinal motility， and help alleviate constipation. Soy milk is also rich in lecithin and phytosterols， which can help lower blood cholesterol and protect cardiovascular and cerebrovascular health [3].
5. Purines
For individuals with gout or hyperuricemia， the purine content in food is a crucial factor to consider.
Soybeans are considered high-purine foods. However， during the process of making soy milk， most of the purines dissolve into the water and are diluted. Therefore， the purine content in soy milk is actually not very high. 100 grams of regular soy milk contains only about 20-50 mg of purines， placing it in the low-purine food category. In comparison， milk itself has a very low purine content， with only 1 mg of purines per 100 grams.
Thus， from a purine perspective， milk is more beneficial for gout patients. However， it is important to clarify that moderate consumption of soy milk will not significantly elevate blood uric acid levels， and gout patients can consume it in moderation during remission periods.
Purine content of soy milk at different concentrations
Should You Drink Milk or Soy Milk? Here’s How to Choose Based on Your Needs
Choosing between milk and soy milk doesn’t have to be an either/or dilemma. In fact， for most people in China， consumption of both falls short of recommended intake.
Source: Chinese Dietary Guidelines (2022 Edition)
The “Chinese Dietary Guidelines (2022 Edition)” explicitly recommends that adults should consume 300-500 grams of milk daily and eat 15-25 grams of soybeans (including soy milk， tofu， etc.). However， the reality is that most people do not consume enough of either – which is why the country proposed the slogan “increase soy， add milk” in 2024， encouraging everyone to consume more of both.
Of course， due to their distinct nutritional profiles， these two beverages also offer different health benefits. If you have specific circumstances， understanding which beverage better suits your needs can be helpful.
1. Who Benefits from Soy Milk?
① Vegetarians:
Soy milk is an excellent source of plant-based protein， helping vegetarians compensate for insufficient animal protein intake and ensure balanced protein consumption.
② Menopausal Women:
The rich soy isoflavones in soy milk possess phytoestrogen activity， which can help alleviate menopausal symptoms such as hot flashes and night sweats. It may also be beneficial in preventing osteoporosis and cardiovascular diseases [3].
③ Individuals with Constipation:
Soy milk contains dietary fiber and soy oligosaccharides， which can promote intestinal motility， increase stool volume， and help relieve constipation.
④ Patients with Cardiovascular Diseases and High Blood Lipids:
Soy milk is low in fat， cholesterol-free， and rich in unsaturated fatty acids and phytosterols， which can help lower blood cholesterol levels and maintain cardiovascular health.
2. Who Benefits from Milk?
① Osteoporosis Patients:
Milk is one of the best dietary sources of calcium. Its high calcium content and optimal calcium-to-phosphorus ratio， combined with the synergistic effects of Vitamin D and lactose， make it an ideal beverage for preventing and improving osteoporosis.
② Growing Children and Adolescents:
The protein， calcium， and various vitamins and minerals in milk are crucial for the growth and development of infants and children， especially for healthy bone and teeth development. Childhood and adolescence are critical periods for bone development， and adequate calcium intake determines whether one can achieve optimal peak bone mass. Consuming 300-500 ml of milk daily is recommended for bone growth and height development [4].
③ Pregnant and Breastfeeding Women:
Milk provides ample calcium to support fetal bone development and the health of the pregnant woman. Additionally， the high-quality protein in milk is a vital nutrient for both pregnant women and fetuses. During lactation， new mothers require more calcium and protein for milk production and recovery. The Chinese Nutrition Society recommends that pregnant and lactating women consume 300-500 ml of dairy products daily [4].
Important Considerations for Drinking Soy Milk and Milk
For both soy milk and milk， proper consumption methods and selection tips are crucial. Improper consumption can affect nutrient absorption or even pose health risks.
1. Soy Milk
① Homemade Soy Milk Must Be Boiled Thoroughly:
Raw soy milk contains substances like saponins and trypsin inhibitors. Consuming undercooked soy milk can lead to poisoning. The correct method is to bring the soy milk to a boil and continue simmering for 5-10 minutes. When making homemade soy milk， the appearance of a large amount of foam on the surface indicates “false boiling” and requires reducing the heat and continuing to cook until the foam disappears and the liquid truly boils.
② Check the Ingredients of Packaged Soy Milk:
There is a wide variety of commercial soy milk products available. When choosing， pay attention to the ingredient list and nutritional information. Pure soy milk typically contains only soybeans and water， offering higher nutritional value. However， some flavored soy milks or soy milk beverages may contain added sugar， artificial flavors， or creamer， significantly reducing their nutritional value and potentially increasing the intake of sugar and unhealthy fats. It is recommended to prioritize pure soy milk products with simple ingredients and no added sugars.
③ Special Populations Should Exercise Caution:
Individuals in the acute phase of a gout attack should preferably avoid consuming concentrated soy milk. Patients with severe kidney disease should follow their doctor’s advice regarding protein intake restrictions. Those with weaker gastrointestinal function should also consume soy milk in moderation to avoid bloating. Individuals with soy allergies must avoid it completely.
2. Milk
① How Lactose-Intolerant Individuals Can Drink Milk:
For those who experience bloating and diarrhea after drinking milk， low-lactose or lactose-free milk options are available. Yogurt is also an excellent alternative， as some of the lactose has been broken down by lactic acid bacteria. Alternatively， drinking milk in small， frequent servings or consuming it with biscuits or bread can slow down lactose absorption.
② Do Not Mistake Milk-Based Beverages for Milk:
When purchasing dairy products， carefully examine the product name and ingredients on the packaging.
Products labeled as “x x Milk Beverage” or “x x Dairy Drink” are typically milk-based beverages with significantly lower protein and calcium content than pure milk and often contain large amounts of sugar. When buying milk， always look for products labeled “Pure Milk” or “Fresh Milk.”
③ Pay Attention to Storage and Hygiene:
Fresh milk should be consumed as soon as possible after opening. Unfinished milk should be sealed and refrigerated and consumed within 24 hours. Do not leave milk at room temperature for extended periods. If the milk has an off smell or has curdled， stop drinking it immediately.
Milk and soy milk are nutritionally complementary and should both contribute to a healthy diet. For most people， combining “long-term consistent consumption” with “drinking them alternately” is the true way to translate the dietary guideline’s recommendation of “increasing soy， adding milk” into a daily habit. After all， a balanced diet cannot be achieved through a single food， and dietary diversity leads to more comprehensive nutrition.
