Soy milk glycemic index
Soy milk has a glycemic index of 37, which is low. A 250 ml serving (1 glass) has a glycemic load of 5 (low).
Also known as: soya milk, soy beverage
- Serving250 ml
- Available carbs14 g
- Fiber1.5 g
- Sugars10 g
- Protein8.2 g
- Calories135 kcal
Serving: 1 glass.
What to know
Soy milk averaged a low GI of 37, similar to cow's milk. Unsweetened versions have the smallest glycemic load; some brands add maltodextrin or sugar.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 ml | 2.9 g | 1 | Low |
| 100 ml | 5.7 g | 2 | Low |
| 250 ml · 1 glass | 14 g | 5 | Low |
| 500 ml · double serving | 29 g | 11 | Medium |
What the studies found
The value of 37 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 12 studies. Results range from 15 to 45. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 15 · Canada 2007
- 17 · Australia 2008
- 18 · Australia 2005
- 21 · Australia 2008
- 31 · Australia 1997
- 31 · Australia 2008
- 36 · Australia 2000
- 41 · Australia 2006
- 43 · Australia 2008
- 44 · Australia 2000
- 44 · Australia 2000
- 45 · Australia 2005
Soy milk compared with other dairy & plant milks
Similar low-GI foods
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Frequently asked questions
Is soy milk low glycemic?
Yes. With a GI of 37, soy milk is in the low range (55 or less).
What is the glycemic load of soy milk?
A 250 ml serving (1 glass) has a glycemic load of 5, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat soy milk?
With a GI of 37 and a low glycemic load per serving, soy milk usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in soy milk?
A 250 ml serving has about 16 g of total carbohydrate, including 1.5 g of fiber, leaving 14.3 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 6.3 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (250 ml) | |
|---|---|---|
| Calories | 54 kcal | 135 kcal |
| Carbohydrates | 6.3 g | 16 g |
| Available carbs | 5.7 g | 14 g |
| Fiber | 0.6 g | 1.5 g |
| Sugars | 4 g | 10 g |
| Protein | 3.3 g | 8.2 g |
| Fat | 1.8 g | 4.4 g |
Source: USDA FoodData Central, Soymilk, original and vanilla, unfortified (SR Legacy, FDC 172446). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.