soya milk vs cow's milk: Protein

soya milk: 3.3 g / 100 g. cow's milk: 3.4 g / 100 g.

soya milk vs cow's milk: Climate impact

soya milk: 1 kg CO₂e / kg. cow's milk: 3.2 kg CO₂e / kg.

soya milk vs cow's milk: Water use

soya milk: 28 L / kg. cow's milk: 628 L / kg.

soya milk vs cow's milk: Land use

soya milk: 0.7 m² / kg. cow's milk: 9 m² / kg.

soya milk vs cow's milk: Saturated fat

soya milk: 0.2 g / 100 g. cow's milk: 1.9 g / 100 g.

soya milk vs cow's milk: Fibre

soya milk: 0.6 g / 100 g. cow's milk: 0 g / 100 g.

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soya milk vs cow's milk

How soya milk and cow's milk compare on protein, climate impact, water use, land use, saturated fat and fibre — with a clear verdict.

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The numbers

The numbers	soya milk	cow's milk
Protein (g / 100 g)	3.3	3.4
Climate impact (kg CO₂e / kg)	1	3.2
Water use (L / kg)	28	628
Land use (m² / kg)	0.7	9
Saturated fat (g / 100 g)	0.2	1.9
Fibre (g / 100 g)	0.6	0

The verdict

soya milk is the better everyday choice. It uses less land and water and carries a smaller carbon footprint than cow's milk, while covering the same role on the plate. If protein density is your priority, adjust portion size rather than going back to cow's milk.

Sources: Poore & Nemecek (Science, 2018), FAO, USDA FoodData Central, Mekonnen & Hoekstra (2011).

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