Soymilk is another one of those products that a lot of people think is automatically good for you. In general, soymilk is a nutritious option to incorporate into your diet, but scores for soymilk are all over the place on the NuVal scale. Check out the wide range of scores in some common soymilk brands on the market:
- Silk Coffee Soymilk: 40
- 8th Continent Vanilla Fat Free Soymilk: 48
- Edensoy Soy Milk Low Fat Original: 49
- Silk Light Soy Milk Chocolate: 56
- WestSoy Low Fat Vanilla Soymilk: 57
- 8th Continent Soymilk Light Chocolate: 67
- Silk Soy Milk Chocolate Milk: 68
- Soy Dream Soy Milk Vanilla: 82
- Edensoy Soymilk Original: 82
- Edensoy Extra Fortified Original Soymilk: 82
- Silk Soymilk Light Milk: 82
- Soy Dream Enriched Original: 88
- Silk Soymilk Unsweetened: 91
I was curious to know why there is such variety in soymilk scores, so I asked Rachel S. Rodek MS, RD, LDN, CSSD to help me understand them better. Here’s what she said:
Soymilk can be a good alternative to dairy products for those who are lactose intolerant or who choose to drink a substitute. But as much of a health-halo that soymilk may have, there are some that don’t stack up nutritionally.
Watch for added sugars in flavors such as vanilla, chocolate, and coffee to bring down scores. Some soymilks can have up to 28 grams of added sugar – that’s 7 teaspoons! On the other hand, the very high scoring soymilks use artificial sweeteners, such as those that score in the 90’s, so if you are trying to avoid these non-nutritive sweeteners, be sure to read the ingredient list. These score high because they have a lower energy density, or calories per gram, since more sugar has been taken out.
Additionally, soymilk is not a good source of calcium and other nutrients that are naturally found in cow’s milk – so be sure to look for those soymilks that are fortified in these key health-benefiting nutrients.
Trading Up Downtown Giveaway
Let’s kick-off the holiday weekend with a fun giveaway! 
Here’s your chance to win soymilk with a score at the top of the category as well as some yummy granola and cereal from Bear Naked.
- Silk Soymilk Unsweetened (NuVal score: 91)
- Bear Naked Peak Oats and Honey with Blueberries (NuVal score: 36)
- Bear Naked Cranberry Raisin (NuVal score: 26)
I’ll also throw in a NuVal t-shirt! 
To enter: Leave a comment about a recent “trade-up” you made at the grocery store. Feel free to include NuVal scores! I’ll randomly pick a winner on Tuesday morning after the Memorial Day holiday. Good luck!
Developed by an independent panel of nutrition and medical experts, the 
I recently made a trade up from dairy milk to unsweetened almond breeze vanilla…the flavor is awesome and has no added sugars or artificial sweeteners. Plus it had a lot of nutients that reg milk doesn’t. I love it!
There is a Chinese drink called “doujiang” that is similar to soymilk, but is a lot thicker. Have you ever had it? Here’s a link: http://chowhound.chow.com/topics/379726
I recently switched from 1% milk to unsweetened almond breeze vanilla. I go through a few containers a week. I am obsessed with it.
I started buying Silk Light Soy Milk (82 score per above) and/or Almond Breeze in place of regular skim milk at the store. I love the taste and nutritionals of the soy and almond milk and think I’ll stick with this change.
Unless I’m really at a loss – no more canned veggies. I’ll stick to fresh or frozen!
I traded up to nonfat skim milk!
Traded up from Raisin Bran to Shredded Wheat
I recently changed types of Kashi cereal given the difference in Nuval scores, the scores are SO helpful at the market!
I’ve recently started drinking more almond milk because it has fantastic nutritional stats (unsweetened, plain flavor) and really enjoy it in my coffee and cereal.
I traded up to Teddie PB, love the nutritional stats!
I traded up to multigrain bread, I think it tastes even better than plain white bread!
After reading your entry about canned beans the other day, I was shocked, I figured all would be basically the same. I usually just buy the store brand, but last night I stocked up on the Eden organics, yeah beans!!
I recently traded up to plain yogurt from fruit sweetened yogurt!
My trade was instead of buying soy milk or almond milk I started buying whole almonds to make into almond milk so I can control what’s in it and then use the leftover almond meal for another dish. Nothing wasted, yummy, and healthier.
I recently traded up to Greek yogurt from the empty calorie sweetened type. SO much better!
I made a trade up from flavored greek yogurt to plain greek yogurt, and I am in the process of switching from Kashi Heart to Heart to Kashi Go Lean original.
I’ve traded up from Kashi Heart to Heart (29) to Kashi Go Lean (47).
I recently traded up to greek yogurt–love the texture!
I recently switched from regular yogurts (think Yoplait) to greek yogurt. Why it took me so long, I have no idea- it’s so delicious!
I traded up my beans after reading one of your recent posts from goya black beans to eden organic.
I recently traded up regular lowfat yogurt to greek style yogurt. Love it and it has twice the protein!
(I dont know if this counts as a trade up… ) I have been getting fresh fruits over frozen fruits since they are in season and on sale!
I finally got to buy Chobani instead of the Yoplait Greek Yogurt I was buying. My grocery store in college did not have Chobani and now that I’m back home I was thrilled to find it, especially after A Better Bag of Groceries informed me that the Yoplait is really not that healthy. Love it!!
I traded up from sweetened yogurt to plain yogurt
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I just recently traded up to vanilla soy milk. Turns out I really like it! Also started eating Greek yogurt.
I traded up my Goya beans for Eden Organic at the grocery store because of your recent post! I never knew sodium could reduce the nutritional value SO much! Great giveaway & Happy Memorial Day!
Hope you, Mal, & Murph get to enjoy it together!
I’ve been doing a lot of trading up lately! I’ve switched to Greek yogurt rather than regular, almond milk over cow’s and my favorite is probably that I always buy spinach for my salads rather than the Italian bagged mix. so good!
Me too! I’ve traded regular yogurt to Greek and added spinach to most of my meals!
I’ve tried cooking more seafood like shrimp and fish instead of chicken to add to salads!!!
I’ve made the trade up to greek yogurt. No more lime green or artificially sweetened/ flavored yogurt for this household. I’ve even gotten my 6 yo excited about the switch.
Within the last couple months, I’ve traded from skim milk to light vanilla soy milk and/or almond milk (I switch back and forth). I didn’t see anything about Silk light vanilla on your list(only chocolate)…do you happen to have a NuVal score for that one?
Recently switched to WHOLE eggs instead of just whites – the yolk is filled with goodies
My most recent “trade-up” has been in the chip department. I’m a chippie, so I loved that there was a better option for my love of Snyder’s of Hanover tortilla chips (31). My new chip is the Garden of Eatin’ no salt added blue tortilla chips that get a 52!
I’ve recently traded up regular ice cream for Stonyfield organic frozen yogurt. It’s low fat, but you would never tell because it tastes just like indulgent ice cream! So good!
we used to buy regular whole wheat or whole grain bread, but now buy almost solely ezekiel bread. it’s so tasty and hearty, and it has more protein and fewer calories. love it! we also upgraded to cooking more often with coconut oil instead of canola or other vegetable oil.
i stopped buying kashi nuggets cuz melissa told me there poor score!
I traded up from baby carrots to “real” carrots. I don’t know the difference in nuval scores, but I heard baby carrots have clorine in the water, yuck!
I opted for red cabbage instead of iceberg lettuce. There’s more nutrients in cabbage, right?
I traded up from regular yogurt to Greek yogurt!
I bought baby spinach instead of lettuce.
Recently I’ve switched from regular wheat bread to whole wheat or multi-grain sandwich thins! I just love them and they are so versatile
from vanilla Greek yogurt to plain.
Love it – I can control the sweetness myself!
I switched form regular yogart to greek yogurt.
I just went from regular yogurt to greek yogurt too! I haven’t tried it yet but am hoping it lives up to its NuVal score!
I know this isn’t news to most people, but just a few months ago I switched to natural peanut butter (I’m a late bloomer, I guess). We moved a couple of weeks ago and the grocery store around the corner didn’t carry it, so I had to settle for regular PB. Definitely not the same! I’ll be making the trip across town back to TJs for my natural PB and other wholesome goodies.
I went from buying processed goodies to making my own! And on top of that, from buying food like that, I’ve been buying more fruits than ever!
I switched from using sour cream to using greek yougurt.
I used to use a lot of cow’s milk (which expires too fast) and soymilk, but now I go with unsweetened almond breeze.
We traded up from tostitos to multigrain food should taste good chips for a party last weekend
In the past few years, I have switched from cooking with lots of chicken thigh to mostly chicken breast and actually…have been eating mostly vegan because it’s more cost effective! Tofu marinated in BBQ sauce and baked is my all time favorite!
I made my own hummus instead of buying pre-made from the store. Sooo much tastier and really versatile. You can add in anything you like.
On the last visit to the grocery store I went for Plain Greek yogurt over Plain Non-fat regular yogurt. Granted, both are very healthy choices but Greek yogurt has so much more protein and a bit more calcium/vitamin D so it’s definitely a great choice!
I traded up to Greek style yogurt. It’s so much more satisfying than regular yogurt!
Tina! I love these posts explaining the differences in brands within a food category (like this one and the bean post). Thanks for the info!
I’m not sure what I’ve recently traided up, but I will certanly be doing so with soymilk!
I have traded up to almond breeze almond milk since being diagnose with lactose intolerance, and I have also traded up to using Ezekiel bread instead of regular whole grain.
I’ve been drinking unsweetended almond breeze instead of cow’s milk. delicious!
i have to agree with victoria i have traded up from regular to greek yogurt and not sure if this counts but i think it does i have traded from store bought cookies to homemade. nothing it better then making a batch of cookies instead of running out to the store and also you get to have some cookie dough in the process.
I traded up from buying prepared, creamed frozen vegetables to plain frozen vegetables. For example, Green Giant Creamed Spinach With Artificial Cream Flavor scores 34, while Green Giant Spinach No Sauce scores 67.
Recently, I switched to Kashi Cinnamon Harvest shredded wheat…love the cinnamon flavor! Also giving greek yogurt and almond butter a shot!
I’ve traded up from Yoplait Light yogurt to Greek yogurt (my favorites are now Fage, Chobani and Oikos). I will NEVER go back to regular yogurt with artificial ingredients. Greek yogurt is so much healthier and delicious!
I traded up from regular string cheese to light string cheese at Trader Joe’s. I wish Nuval scored Trader Joe’s products! I love Bear Naked Granola! Pick me!
My recent trade up- kale chips instead of potato chips! really yummy!
I switched from the artifical sweetend yogurth to normal plan yogurth!
I recently traded up from regular produce to organic local produce by joining a CSA. I get a basket of fresh produced delivered to me every week till the end of November. I was so excited that I couldn’t sleep waiting to see what was coming in my first delivery this week.
I recently ‘traded up’ on a couple things:
-I went from garlic powder to real garlic cloves (so much better!)
-I switched from regular nonfat milk to Silk!
Reading all the comments, I’m feeling good about my purchases!
Have a great Memorial Weekend everyone!
All natural PB for me! I was afraid at first that I wouldn’t love it, but I do.
I traded dried fruit for fresh. Banana chips are NOT as healthy as bananas!
I’ve recently switched from regular ice cream to coconut milk ice cream. So yummy. I love it!
I recently traded up to organic greek yogurt over regular. Love the creaminess and the extra protein!
I’ve traded up from regular yogurt to Greek and from granola to Shredded Wheat
my most recent “trade up” I guess you could say would just to start eating more whole grained foods
I’ve recently traded up from tortilla chips to air-popped popcorn to satisfy my cravings for something crunchy/salty.
i’ve traded up dessert! rainbow sherbet to fresh fruit :]
I recently traded up from 1% milk (81) to skim milk (91). Can’t even notice the difference taste-wise@
I recently traded from skim cow milk to light almond and soy milk. I generally alternate between the two.
I recently traded up my beans based on one of your posts earlier this week. I now go for the Goya Black Beans Low Sodium (91). I don’t miss the salt at all!
I recently traded up full fat cream cheese for the light stuff! Couldn’t find any Nuval score on cream cheese!
I traded up to All Natural Plain Yogurt. Love the unsweetened tangy goodness.
i traded up to sam’s cereal. I had read about it on your blog and the fiber content is INSANE!
I traded up to using dried beans instead of canned. So much less sodium!
I traded up from chex mix to unsalted tortilla chips. One question for you though, how come all of the scores you show on your post aren’t listed in the scores section of the Nu-val website? There are only about 3 or 4 soy milks listed these.
I have traded up to Greek yogurt. I love it. It so much better than regular yogurt. I’ll never look back.
I have traded up from Sour Cream to Greek Yogurt! Definitely lower in fat than Sour Cream, and tastes just as good on a baked potato.
I traded up from sugary cereal like Lucky Charms to Kashi or my favorite…Puffins!
Trade Up…I was craving chips, but instead of getting kettle chips, I chose Food Should Taste Good Multigrain chips/crackers that have flax seed, sunflower and sesame seeds in them. http://www.foodshouldtastegood.com/#/multigrain/
I traded up from using full fat sour cream on my tacos to lightly seasoned greek yogurt! yummm
I also made the switch from vanilla soymilk to unsweetened almond breeze!
I recently traded up my regular pasta for spaghetti squash! The texture was perfect and I actually preferred the taste better!
For dips, I traded up the sour cream for Greek plain yogurt. It’s just as delicious!
I use to be the Boca queen! I use to have at least two boxes in my freezer at all times. I’m sure Boca Burgers aren’t “bad” for you but I recently traded up my making my own veggie burgers with reall veggies, beans, nuts/seeds and spelt flour. No more processed stuff for me!1
Thanks so much for the opportunity! I recently traded my more sugary cereals(like frosted mini wheats)for plain shredded wheat cereal! I now add so many toppings like raisins, shredded coconut, fruit, or nutbutters that I don’t miss the sweetness!
I trded whole milk to nonfat skim milk! I just love silk too.
I’ve traded up from iceberg lettuce to spinach leaves and radiccio..more nutrients and tastes great too!
I traded up from regular yogurt to greek – I’ll never go back!
I just traded up to Post Shredded Wheat & Bran. I add it to Optimum Slim cereal and add berries.
I traded up from canned beans to buying uncooked beans and cooking them myself. Goodbye sodium!
I traded up from sweetened yogurt to plain with frozen blueberries. So good!
I traded up from dannon light n fit to oikos plain yogurt. Creamy!
My family has traded up from all purpose flour to whole wheat flour. We use it in everything that we used regular for now! A lot of our recipes have to be tweaked, but it’s been fun learning and experimenting!
I gotten used to eating plain yogurt instead of the fruit flavored kind. I like the tang of the plain yogurt, and I don’t miss the extra sugar!
Along the same lines as this post, I recently traded up from Vanilla Almond Milk to Unsweetened Plain Almond Milk. I had no idea that there were so many sugars in the flavored one! Since I only put a little drop in my coffee or smoothies, the flavor difference is barely noticeable. I also always have vanilla extract on hand just in case!
I traded up the sour cream for Greek yogurt.
I’m still working my way into enjoying plain yogurt instead of sweetened, but I figure plain yogurt with sweet fresh fruit is better than sweetened yogurt that probably uses fake fruit flavors!
I traded up on my beans, I never realized how different the brands were!
Instead of ground beef burgers, I bought 3 kinds of veggie burgers!
I recently traded white rice for brown. I always thought brown rice tasted bad but I made some the other night and it was really good! My husband didn’t even realize it was brown rice. It does take an eternity (~50 minutes) to cook though so get it started early.
regular white pasta –> whole wheat!
I traded up Splenda. I used to use it in everything like coffee, oatmeal, cereal..ect. I have really gotten used only sweetening my oatmeal and cereal with raisins or fresh fruit and if I want make something sweet I now use Agave Nectar.
I made a trade up this week to almond milk from skim milk. I used the almond milk in my green monster this morning and it tasted delish!
I trade up my beans now… for canned I use the EDEN ORGANIC and I also cook my own beans…I think the NuVal scores for the Eden brand are 100!! yahoo!
I recently chose kashi cookies over oreos (!)…can’t say it will always happen that way
Soy milk to almond milk! And regular peanut butter to ALMOND BUTTA! So good!!!!!!
I recently traded up to tofu as a new protein source… it’s so fun to see what recipes I can come up with to use it!
What would the unofficial start of summer weekend be without BALLPARK FRANKS?!?! I traded up to from the all-beef franks (at 8 NuVal points) to fat-free beef franks (a massive 24!)
I traded up to use avocado instead of cheddar cheese in salads… it’s been holding me over better through the afternoons!
I traded from 0% flavored yogurt to greek 0% and have converted my father too!
I, like so many others, traded up from regular yogurt to Greek yogurt. It’s amazing how long it keeps me full…especially when I mix it with high fiber cereal.
I traded my usual chocolate bar for bakers chocolate– more natural cocoa, less un-natural ingredients!!!
I switched brands of peanut butter thanks to the Nuval score.
I “traded up” from normal peanut butter to organic, all nut butter! Yay…so much tastier too!
Thanx for doing the giveaway!
I’ve been buying more and more plain greek yogurt and sweetening it myself with fresh fruits and jams!
I stopped buying some of my favorite kashi cereals..they have such a low score.
I’ve traded up to plain yogurt from my artificially flavored ones!
I’ve traded up from ff sour cream to ff yogurt. I can’t even tell the difference!
I have never tried the Silk in the carton – only the refrigerated kind. I traded up microwave popcorn to the real kernels on the stove. Amazing what the difference is in the NuVal score!
I traded up to skim milk! I actually think it’s colder than whole or reduced fat…
I was eating a lot of Cheerios, but when I found out they scored a 34 compared to Shredded wheat which scores a 91, I started incorporated more Shredded Wheat into my breakfasts!
I traded up regular yogurt for LF greek yogurt – YUMMO!
I traded millet for regular rice, its delish.
Ann
i’ve started using eden organic beans in my chili – i used to get goya!
I used to buy whole wheat bread from supermarket, but now I just make them from scratch, even dairy free as well! It’s worth it and I’m very happy that I finally perfected my recipe.
I actually used to use the 8th Continent soymilk, but recently switched to Silk unsweetened, an unknowning upgrade!
I made the switch from sweetened to unsweetened natural apple sauce. Definitely a trade up!
I made the switch from sour cream to plain greek yogurt and from non-fat milk to plain soy! Such a great improvement!
I started eating real eggs again instead of egg beaters
YUM!
I live in a place where it is VERY hard to find many good trading up items but recently found brown rice!! (Does that show how hard to find health conscious products are??)
Instead of buying Triscuits with MSG and rosemary, I bought the Triscuits with the least amount of ingredients, fat, and salt.
I like to eat a salad every night for or with dinner. I traded up from romaine lettuce to spinach! I know I need the magnesium and iron.
I finally traded up from my beloved Honey Bunches of Oats to Old-Fashioned oats, and I’m going to try making my own yummy bowls of oatmeal in the morning with bananas and blueberries! Hopefully this will save me some money and sugar intake.
I’ve traded up sweetened yogurt (like Yoplait) to plain Greek. However, I’m a sucker for the Oikos caramel flavor and just bought that… But, hey, if I eat it instead of a regular dessert, that can sort of count as a trade-up too, right? I’ll take it!
I traded up from canned corn to fresh corn on the cob, yummm!
i started drinking almond milk as a second milk serving
I have traded up eating plain greek yogurt instead of the flavored regular yogurts!
I have definitely been eating more whole wheat pasta rather than the regular white pasta!
I traded up to Silk unsweetened soy milk and discovered that it tastes powdery and unpleasant, even in coffee! I’m trading back down to Silk DHA Omega-3 & Calcium.
[...] NuVal score, but the soy milk that I add to my daily glass does. Feel free to check out a bunch of soy milk scores from my post the other day. Some definitely score better than [...]
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