Choose a high-protein soya drink if the drink needs to make a substantial protein contribution to your post-workout snack: Alpro UK and Sainsbury's each list 5.0g protein per 100ml for the high-protein products considered here. If you prefer an unsweetened drink and will have food alongside it, compare sugars and protein on the exact carton rather than assuming every soya drink has the same composition.
If the drink is a substantial part of your snack, its protein per serving matters. University College London Hospitals NHS Foundation Trust describes carbohydrate-and-protein snacks as options used around exercise; the drink need not provide both components on its own.
An unsweetened carton lets you choose the rest of your snack separately. Compare its protein with a high-protein variant if you expect the drink to make a substantial contribution.
Check calcium, iodine and vitamin fortification on the particular carton. The UK government's SACN and COT assessment reports considerable variation in the nutrient content of plant-based drinks.
Start with the drink's role in your snack, then compare labels on the same per-100ml or serving basis.
| Priority | What to check | Your needs |
|---|---|---|
| Protein | Compare protein per 100ml and for the amount you intend to drink. Alpro UK and Sainsbury's each list 5.0g per 100ml for their specified high-protein drinks; Sainsbury's lists 12.5g per 250ml serving. | I'm relying on the drink for a substantial part of my post-workout snack, rather than having a protein-containing meal alongside it. |
| Sugars | Read sugars separately from protein. Alpro Soya High Protein Plain lists 2.5g sugars per 100ml, Sainsbury's Sweetened High Protein lists 2.9g, and Waitrose Essential Unsweetened lists 0g. | I'd rather choose an unsweetened drink and decide what else to have with it, including carbohydrate-containing food if wanted. |
| Fortification | Check the exact carton for calcium, iodine, vitamin D and B12. The UK government's SACN and COT assessment says plant-based drink nutrient content varies considerably. | Soya drink regularly replaces dairy in what I eat and drink, so the fortification of this particular product matters to me. |
| Everyday use | Check the flavour, pack size and instructions for storing the carton after opening. Compare the sweetened or unsweetened variant, not just the brand name. | I want a flavour and format that fit when and where I usually have my post-workout snack. |
Sainsbury's lists 2.2g protein per 100ml for its Unsweetened Soya Drink and 5.0g per 100ml for its Sweetened High Protein version. The choice changes how much protein the drink contributes.
Compare protein per 100ml, then calculate the contribution from the amount you plan to drink.
The high-protein Alpro Plain and Sainsbury's Sweetened drinks list 2.5g and 2.9g sugars per 100ml respectively; Waitrose Essential Unsweetened lists 0g.
Check the sugars line independently. If you choose an unsweetened drink, consider the rest of your snack separately rather than expecting the drink to supply everything.
The UK government's SACN and COT assessment reports considerable variation in plant-based drink nutrient content. A brand name or the word “soya” does not establish which nutrients a particular carton contains.
For regular dairy replacement, read the current label for calcium, iodine and vitamins rather than relying on the drink category.
The Food Standards Agency identifies products containing soya as a possible health risk for people with a soya allergy.
Do not choose a soya drink for someone with a soya allergy. Check the current ingredient and allergen label when changing products.
These examples illustrate differences between specific soya drinks; they do not describe every product in each range.
Its UK soya-drink range includes regular, no-sugars and high-protein variants.
Its own-label examples include a sweetened high-protein drink and an unsweetened drink.
Tesco's soya-drink range includes branded and own-label sweetened and unsweetened options.
Its Unsweetened Soya Drink is a fortified own-label option.
Waitrose Essential Unsweetened is a fortified, unsweetened soya drink.
These options include a no-sugars multipack and individual black-soybean and malted soya-drink formats. Use the current carton label to compare their protein, sugars and fortification for your snack.
No image available
The long-life multipack is an option if you keep soya drink at home for post-workout snacks. Check protein per serving and the current fortification label if you also use it regularly instead of dairy.
No image available
The 300ml format may suit a single post-workout snack. Read the current label for protein and sugars, and check fortification if it will regularly replace dairy.
No image available
The six individual cartons provide a portioned format for taking a drink with a snack. Compare protein and sugars on the label; this product contains soya and barley.
Do not assume it is: consider the drink alongside the rest of your snack or meal. University College London Hospitals NHS Foundation Trust describes carbohydrate-and-protein snacks as options used around exercise, while the protein a soya drink contributes depends on the product and serving size.
Start with protein per 100ml and for the amount you will drink, then check sugars and fortification. For example, Sainsbury's lists 2.2g protein per 100ml for its Unsweetened Soya Drink and 5.0g for its Sweetened High Protein version.
No. The UK government's SACN and COT assessment reports considerable variation in plant-based drink nutrient content. Check the exact carton for calcium, iodine and vitamins if you regularly use it instead of dairy.
No. The Food Standards Agency identifies soya-containing products as a possible health risk for people with a soya allergy. Check the current ingredient and allergen label before choosing a drink.
Follow the instructions on the carton you buy. Waitrose & Partners instructs buyers to refrigerate its Essential Unsweetened Soya Drink below 5°C after opening and consume it within three days; do not assume another product has the same instructions.