Ingredient swap
Skim Milk vs Soy Milk
Skim Milk has 3.4 g protein and 34 calories per 100 g; soy milk has 2.9 g and 33. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of skim milk (245 g) ≈ 1 cup of soy milk.
Side by side
| Per 100 g | Skim Milk | Soy Milk |
|---|---|---|
| Calories | 34 | 33 |
| Protein | 3.4 gbetter | 2.9 g |
| Carbs | 5 g | 1.7 gbetter |
| Fat | 0.1 g | 1.6 g |
| Fiber | 0 g | 0.5 gbetter |
| Sugar | 5.1 g | 0.4 gbetter |
| Sodium | 42 mg | 35 mgbetter |
| 1 cup weighs | 245 g | 243 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use soy milk instead of skim milk?
Swap by weight, not by cup: 1 cup of skim milk (245 g) ≈ 1 cup of soy milk.
Which has more protein?
Skim Milk, with 3.4 g per 100 g versus 2.9 g.
Which has fewer calories?
Soy Milk, with 33 calories per 100 g.