✦ Most protein-complete plant milk (~3.3g/100ml) ✦ Isoflavones ✦ Calcium and D when fortified ✦ NHS-recommended dairy alternative for infants

Unsweetened soya milk is the most nutritionally complete dairy milk alternative, providing around 3.3g protein per 100ml — comparable to cow's milk — alongside isoflavones, and when fortified, calcium, vitamin D, and vitamin B12. It is the only plant milk recommended as an equivalent to dairy milk for infants over 12 months by the NHS (for those not breastfed). Soya is a major allergen.

🍳
Preparation note

Choose fortified, unsweetened soya milk for daily use as the best dairy nutritional equivalent. Always declare soya as an allergen. Shake well before pouring as it separates on standing.

Sources: NHS Plant milks · CoFID 2021

Macronutrients per 100g

33.0
kcal
Energy
3.30
g
Protein
1.70
g
Carbs
0.60
g
Fibre
1.80
g
Fat
0.20
g
Sugars

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

41
GI Score
🟢 Low GI
3
GL / Serving
Low Load

Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Calcium 120 mg 15%

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

Sources: NHS Plant milks; CoFID 2021
Dairy & Dairy Alternatives Plant Milk 🇬🇧 CoFID 2021