Does soy milk affect hormones?

Human trials have not found that ordinary dietary soy intake changes testosterone or oestrogen in a clinically meaningful way. Major dietetic bodies treat soy foods as safe for all age groups.

Which plant milk has the most protein?

Soy and pea drinks lead by a wide margin. Almond, rice and oat are all low-protein unless the manufacturer has blended in a protein isolate.

Food & Nutrition

Soy milk vs almond milk

Soy and almond are the two plant milks most often recommended by dietitians and most often argued about online. They behave very differently: one is a complete protein source, the other is a light, low-calorie drink. This page separates the nutrition question from the sustainability question so you can pick per use case rather than picking a side.

Side by side

Soy milk compared with Almond milk
Criterion	Soy milk	Almond milk
Protein	Comparable to cow's milk and a complete protein — the usual dietitian default for children and older adults.	Very low; almond milk is mostly water with a small amount of ground almond.
Calories	Moderate.	Low, which makes unsweetened almond popular for calorie control.
Water use	Modest freshwater demand.	The highest freshwater demand of the mainstream plant milks, concentrated in drought-exposed growing regions.
Allergens	Soy is a major allergen and a common early-childhood allergy.	Tree-nut allergen; unsuitable for many school and workplace settings.
Cooking	Sets in custards and béchamel and curdles less in hot savoury dishes.	Thin; better in cereal, smoothies and baking than in sauces.

Questions people ask

Does soy milk affect hormones?: Human trials have not found that ordinary dietary soy intake changes testosterone or oestrogen in a clinically meaningful way. Major dietetic bodies treat soy foods as safe for all age groups.
Which plant milk has the most protein?: Soy and pea drinks lead by a wide margin. Almond, rice and oat are all low-protein unless the manufacturer has blended in a protein isolate.

Our reporting on this

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