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Singapore Supermarket Shelf: Soy Milk, Nutrition and Health Benefits

Updated: Jun 18


Soy milk is a popular cow's milk alternative, especially for Asian populations where a significant number of people are lactose intolerant. We thought to conduct a review of popular brands of soy milk on our local Singapore supermarket shelves.


Relatively high in protein, soy has also been shown to have health benefits due to its high isoflavone content, showing positive effects for: cancer, bone health, heart disease and menopause symptoms. (see links to studies at bottom of page) Soy is also low in saturated fat (compared to cow's milk) and, dependent on the brand in question, can be a useful source of calcium. As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to supporting studies or resources are found at the end of page.


Men's health... If you have heard or have concerns that soy is feminising, it isn't. Please read here.


So, what's in the soy milk? See the nutritional breakdowns below. The list is not complete, there are more brands available. Always read the nutrition panel, as some brands have many ingredients, our preference is for fewer.


Another great option for soy milk: freshly made by your local hawker stall!


Eat Well,


Felicia


(and thank you Alastair for the research)


Ps. Our favourites for flavour... NutriSoy and PureHarvest. We prefer the 'less' or 'unsweetened' versions. For a soy based, brain healthy, post workout recovery drink, read here.

 

All stats below are based on 100ml of soy milk. A typical cup size / serving at home is between 250 to 330ml. Fats/Protein/Sugars are in grams.


The list has been sorted by protein content, highest to lowest. 2 cow's milk brands (items 4 and 7) are included for comparison.

Item

Brand

Flavour

Cal / KJ

Fats

Protein

Sugars

Ca (mg)

1

NutriSoy

Reduced Sugar

66/237

2.4

4.3

4.2

200

2

NutriSoy

Original

59/248

2.2

4.3

4.9

200

3

Nutrisoy

No sugar

42/176

2.0

4.3

0.8

200

4

Living Planet

Dairy Milk

282

3.9

3.6

4.3

128

5

Marigold

Unsweetened

33/139

1.5

3.5

0.4

80

6

So Natural

Extra Milky Soy

63/264

3.4

3.5

1.6

n/a

7

Farmhouse

Fresh Cow Milk

65/237

3.8

3.2

4.3

120

8

So Good

Regular 

65/237

3.5

3.2

2.0

160

9

PureHarvest

Original

66/277

2.8

2.8

1.7

120

10

Home Soy

Original

43/181

1.5

2.6

4.8

74

11

Marigold

Reduced Sugar

43/181

1.4

2.6

4.4

80

12

Marigold

Original

47/197

1.6

2.4

4.5

80

13

Australia's Own

Unsweetened

34/142

2.3

1.8

0.4

120

 
noodles sodium salt hypertension

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Contact us to arrange an introductory call, to discuss how we can support your journey to health. We are based in Singapore and work with clients globally.


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Related Studies


Soy Beverages

Olías R, Delgado-Andrade C, Padial M, Marín-Manzano MC, Clemente A. An Updated Review of Soy-Derived Beverages: Nutrition, Processing, and Bioactivity. Foods. 2023 Jul 11;12(14):2665. doi: 10.3390/foods12142665. PMID: 37509757; PMCID: PMC10379384.


Walther B, Guggisberg D, Badertscher R, Egger L, Portmann R, Dubois S, Haldimann M, Kopf-Bolanz K, Rhyn P, Zoller O, Veraguth R, Rezzi S. Comparison of nutritional composition between plant-based drinks and cow's milk. Front Nutr. 2022 Oct 28;9:988707. doi: 10.3389/fnut.2022.988707. PMID: 36386959; PMCID: PMC9650290.


Khamzaeva N, Kunz C, Schamann A, Pferdmenges L, Briviba K. Bioaccessibility and Digestibility of Proteins in Plant-Based Drinks and Cow's Milk: Antioxidant Potential of the Bioaccessible Fraction. J Agric Food Chem. 2024 Jan 31;72(4):2300-2308. doi: 10.1021/acs.jafc.3c07221. Epub 2024 Jan 18. PMID: 38235666.


Other

Yang J, Shen H, Mi M, Qin Y. Isoflavone Consumption and Risk of Breast Cancer: An Updated Systematic Review with Meta-Analysis of Observational Studies. Nutrients. 2023 May 21;15(10):2402. doi: 10.3390/nu15102402. PMID: 37242286; PMCID: PMC10224089.


Fan Y, Wang M, Li Z, Jiang H, Shi J, Shi X, Liu S, Zhao J, Kong L, Zhang W, Ma L. Intake of Soy, Soy Isoflavones and Soy Protein and Risk of Cancer Incidence and Mortality. Front Nutr. 2022 Mar 4;9:847421. doi: 10.3389/fnut.2022.847421. PMID: 35308286; PMCID: PMC8931954.


Barańska A, Kanadys W, Bogdan M, Stępień E, Barczyński B, Kłak A, Augustynowicz A, Szajnik M, Religioni U. The Role of Soy Isoflavones in the Prevention of Bone Loss in Postmenopausal Women: A Systematic Review with Meta-Analysis of Randomized Controlled Trials. J Clin Med. 2022 Aug 10;11(16):4676. doi: 10.3390/jcm11164676. PMID: 36012916; PMCID: PMC9409780.


Ma L, Liu G, Ding M, Zong G, Hu FB, Willett WC, Rimm EB, Manson JE, Sun Q. Isoflavone Intake and the Risk of Coronary Heart Disease in US Men and Women: Results From 3 Prospective Cohort Studies. Circulation. 2020 Apr 7;141(14):1127-1137. doi: 10.1161/CIRCULATIONAHA.119.041306. Epub 2020 Mar 23. PMID: 32200662; PMCID: PMC7138725.


Blanco Mejia S, Messina M, Li SS, Viguiliouk E, Chiavaroli L, Khan TA, Srichaikul K, Mirrahimi A, Sievenpiper JL, Kris-Etherton P, Jenkins DJA. A Meta-Analysis of 46 Studies Identified by the FDA Demonstrates that Soy Protein Decreases Circulating LDL and Total Cholesterol Concentrations in Adults. J Nutr. 2019 Jun 1;149(6):968-981. doi: 10.1093/jn/nxz020. PMID: 31006811; PMCID: PMC6543199.


Goh LH, Mohd Said R, Goh KL. Lactase deficiency and lactose intolerance in a multiracial Asian population in Malaysia. JGH Open. 2018 Sep 19;2(6):307-310. doi: 10.1002/jgh3.12089. PMID: 30619942; PMCID: PMC6308090.


Chen MN, Lin CC, Liu CF. Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review. Climacteric. 2015 Apr;18(2):260-9. doi: 10.3109/13697137.2014.966241. Epub 2014 Dec 1. PMID: 25263312; PMCID: PMC4389700.



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