Shoppers tracking carbohydrate from drinks
Soya drink in tea, coffee or recipes contributes to the amount you consume. Check total carbohydrate on the carton and calculate it for your usual serving rather than relying on a “low fat” description.
Who is this choice for?
Shoppers comparing fat as well as carbohydrate
If lower fat is a preference, compare it alongside carbohydrate and protein on the same per-100ml basis. One figure cannot describe the whole nutrition panel.
People following a prescribed ketogenic diet
A supermarket label can help with calculations, but it does not replace an individual dietary prescription. NHS Specialist Pharmacy Service says people on a medical ketogenic diet need to weigh food and drink to follow the carbohydrate restrictions set by their specialist team.
What should you compare?
Start with total carbohydrate for the portion you use, then compare fat and other details that matter to your household.
| Priority | What to check | Your needs |
|---|---|---|
| Carbohydrate | Read total carbohydrate per 100ml, not just sugars or the front-of-pack wording. Calculate the amount in the serving you actually use. | I want to account for the carbohydrate in every drink. Waitrose & Partners lists 0g per 100ml for Alpro No Sugar Chilled; ASDA lists less than 0.5g per 100ml for Plant Based Unsweetened. The latter is a stated upper bound, not a declaration of zero. |
| Fat | Compare total fat per 100ml on the same basis as carbohydrate. Do not use a lower fat figure as a substitute for checking whether the drink fits a ketogenic plan. | Lower fat matters to me too, but not at the expense of overlooking carbohydrate. ASDA lists 1.1g fat per 100ml for Plant Based Unsweetened, compared with 1.8g per 100ml for the chilled Alpro No Sugar drink listed by Waitrose & Partners. |
| Protein | Check protein per 100ml if it affects your choice, keeping the exact product and serving size in view. | I would like to compare protein as well as carbohydrate: Tesco lists 3.5g protein and 1.1g carbohydrate per 100ml for its Unsweetened Soya Drink; ASDA lists 2.0g protein and less than 0.5g carbohydrate per 100ml for Plant Based Unsweetened. |
| Allergens | Read the current ingredient and precautionary allergen statements on the pack. ASDA’s Plant Based Unsweetened listing says it contains soya and may contain nuts. | If someone in my household has an allergy, the exact carton’s allergen information is part of the decision. Soya drink is not suitable for someone with a soya allergy. |
| Storage | Check whether the carton is chilled or long-life, then follow its refrigeration and use-by-opening instructions. | I want a carton size I can use within its stated open life. Sainsbury’s lists three days after opening for its Unsweetened Soya Drink; Tesco lists five days for its Unsweetened Soya Drink. |
What can catch you out?
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Assuming “low fat” means low carbohydrate
Fat and carbohydrate are separate label values. Marks & Spencer lists 1.4g fat and 3.2g carbohydrate per 100g for Plant Kitchen Soya Drink, so its fat figure does not answer the keto-oriented question.
Read total carbohydrate first and work out the amount in your serving; then compare fat if that is also a priority.
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Choosing by “unsweetened” alone
Unsweetened drinks can have different carbohydrate, fat and protein declarations. For example, Tesco lists 1.1g carbohydrate per 100ml for its Unsweetened Soya Drink, while Waitrose & Partners lists 0g per 100ml for Alpro No Sugar Chilled.
Compare nutrition panels on the same per-100ml basis and check the exact variant you intend to buy.
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Missing an allergen statement
Soya is an allergen identified in UK food-labelling guidance from GOV.UK. ASDA’s Plant Based Soya Unsweetened listing also carries a may-contain-nuts statement.
Do not choose soya drink for someone with a soya allergy. If nut cross-contact matters, check the current pack and follow the person’s clinical allergy advice.
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Buying more than you can use after opening
Open-life instructions vary by product: Sainsbury’s lists three days for its Unsweetened Soya Drink and Tesco lists five days for its Unsweetened Soya Drink.
Match the carton size and format to how quickly you will use it, and follow the storage instructions on that carton.
Brand and product-line references
These label examples refer to named drinks and variants, not every product made by each brand.
Alpro
The chilled No Sugar drink is a reference point when declared carbohydrate is the first comparison.
- Waitrose & Partners lists 0g carbohydrate and 3.3g protein per 100ml for Alpro No Sugar Chilled.
- Its listed fat is 1.8g per 100ml, compared with ASDA’s 1.1g per 100ml for Plant Based Unsweetened. Check the label of a long-life variant separately.
Tesco
Tesco Soya Drink Unsweetened offers another set of carbohydrate, fat and protein figures to compare.
- Tesco lists 1.1g carbohydrate, 1.5g fat and 3.5g protein per 100ml.
- Its listing says to refrigerate after opening and consume within five days.
Sainsbury’s
Its Unsweetened Soya Drink is a chilled option for comparing all three declared macronutrients.
- Sainsbury’s lists 1.2g carbohydrate, 1.3g fat and 2.2g protein per 100ml.
- The listing instructs shoppers to use it within three days of opening.
Asda
The Plant Based and Just Essentials unsweetened drinks have separate listings; check which carton you are considering.
- ASDA lists less than 0.5g carbohydrate and 1.1g fat per 100ml for each of these named drinks.
- Its Plant Based listing says the drink contains soya and may contain nuts. Check the current pack for the variant you buy.
M&S
Its two named soya drinks show why a shared brand and a similar fat figure do not settle the carbohydrate choice.
- Marks & Spencer lists 1.5g carbohydrate per 100g for Unsweetened Soya Drink.
- Its Plant Kitchen Soya Drink lists 3.2g carbohydrate per 100g; both product labels list 1.4g fat per 100g.
Waitrose
Essential Unsweetened Soya Drink is a further named option for comparing carbohydrate with fat and protein.
- Waitrose & Partners lists 0.8g carbohydrate and 3.4g protein per 100ml.
- It lists 1.9g fat per 100ml and instructs shoppers to refrigerate below 5°C and use within three days after opening.
Joybuy product options
This option is a long-life Alpro soya drink multipack for shoppers considering a larger quantity. Check the nutrition panel on this exact carton when comparing it with the chilled drinks discussed above.
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Alpro Soya No Sugars Long Life Drink, 8 x 1L
If you are comparing soya drinks for a carbohydrate allowance, check the nutrition panel on this long-life 8 x 1L pack rather than using figures for a chilled Alpro variant. It contains soya; after opening, refrigerate between +1°C and +7°C and use within five days.
Questions about soya drinks and keto
Is low-fat soya drink automatically suitable for keto-oriented eating?
No. Fat and carbohydrate are different measures, so check total carbohydrate per 100ml and calculate it for the amount you drink. Marks & Spencer’s Plant Kitchen Soya Drink, for example, lists 1.4g fat alongside 3.2g carbohydrate per 100g.
Should I choose unsweetened rather than sweetened soya drink?
Start by comparing the nutrition panels if your carbohydrate allowance is tight. Marks & Spencer lists 1.5g carbohydrate per 100g for its Unsweetened Soya Drink and 3.2g per 100g for its Plant Kitchen Soya Drink; the word “unsweetened” does not replace checking the figure on the exact carton.
Can soya drink fit a medically prescribed ketogenic diet?
It must fit the individual prescription rather than a general keto label. NHS Specialist Pharmacy Service says people on medical ketogenic diets need to weigh food and drink to adhere to their prescribed carbohydrate restrictions; ask the specialist ketogenic team or dietitian before changing the plan.
Can someone with a soya allergy drink soya milk?
No: soya drink contains the allergen relevant to a soya allergy. GOV.UK identifies soya beans among the allergens that food businesses must declare when they are an ingredient. Check the current pack for other precautionary statements too; ASDA’s Plant Based Unsweetened listing says it may contain nuts.
How long can an opened soya drink be kept?
Follow the storage and open-life instructions on the particular carton. Sainsbury’s lists three days after opening for its Unsweetened Soya Drink, while Tesco lists five days for its Unsweetened Soya Drink; their instructions should not be applied to other variants.