One cup of unsweetened soy milk (about 240 mL) provides roughly 80–90 calories and 7–8 g of protein, per USDA references — closest to dairy in protein. Soy milk is the plant milk that best matches cow’s milk for protein and works in cooking and coffee. Choose unsweetened, fortified versions. It fits a vegan or lactose-free diet while still supplying a solid protein source.
Key facts:
- 1 cup unsweetened soy: ~85 kcal, ~8 g protein
- Closest plant milk to dairy
- Fortified = added calcium
- Good vegan protein source