🥛 Protein in Soy Milk Calculator
Calculate total protein from soy milk by serving size, cups, or daily intake goals
| Soy Milk Type | Protein (g) | Calories | Fat (g) | Carbs (g) | % Daily Value* |
|---|---|---|---|---|---|
| Original / Sweetened | 7 | 105 | 4 | 12 | 14% |
| Unsweetened | 7 | 80 | 4 | 4 | 14% |
| Vanilla Flavored | 6 | 100 | 3.5 | 10 | 12% |
| Organic | 8 | 110 | 4.5 | 9 | 16% |
| Barista Blend | 5 | 130 | 5 | 15 | 10% |
| Light / Reduced Fat | 6 | 70 | 2 | 8 | 12% |
| High Protein Formula | 10 | 120 | 4 | 11 | 20% |
| Serving | fl oz | ml | Protein (g) | Calories |
|---|---|---|---|---|
| Splash / dash | 1 oz | 30ml | 0.9 | 13 |
| Small pour | 2 oz | 60ml | 1.8 | 26 |
| Latte size | 6 oz | 180ml | 5.3 | 79 |
| Standard cup | 8 oz | 240ml | 7.0 | 105 |
| Large glass | 12 oz | 355ml | 10.5 | 158 |
| Pint | 16 oz | 473ml | 14.0 | 210 |
| Smoothie base | 12 oz | 355ml | 10.5 | 158 |
| 2 cups | 16 oz | 473ml | 14.0 | 210 |
| 3 cups (daily) | 24 oz | 710ml | 21.0 | 315 |
| Milk Type | Protein (g) | Calories | Fat (g) | Notes |
|---|---|---|---|---|
| Soy Milk (original) | 7 | 105 | 4 | Closest to dairy |
| Cow Milk (whole) | 8 | 149 | 8 | Complete protein |
| Cow Milk (skim) | 8 | 83 | 0.2 | High protein, low fat |
| Almond Milk | 1 | 30 | 2.5 | Very low protein |
| Oat Milk | 3 | 120 | 5 | Low protein |
| Pea Milk | 8 | 70 | 4.5 | High protein plant milk |
| Coconut Milk (carton) | 0.5 | 45 | 4 | Lowest protein |
| Rice Milk | 1 | 113 | 2.3 | Low protein |
Soy milk is a prepared drink, that one makes by soaking and grinding beans, then cooking the mass and filtering the leftover bits. It forms a stable mix of oil, water and protein. Its first version was actually a byproduct during the making of tofu.
So, soy milk first appeared almost as leftover waste in the process of tofu-making, what becomes silly when one thinks how famous it became.
What is soy milk and how to make it
Soy milk has little packed fat and holds more protein than almond or oat milk. It includes plant estrogens instead of real estrogens, that regular milk normally carries. The fats in it mostly are healthy unsaturated fat.
It naturally does not have lactose or cholesterol, and some brands avoid also dairy, carrageenan, gluten, casein, egg, peanut and MSG.
Some versions with clean labels use only organic beans, cleaned water and a bit of salt. No gums or fillers. A simple variant like this is hard to find.
Some brands add nutrients like calcium, vitamin D, B12 and various minerals. One of them has a glycemic score of 37 what is very low. Shelf-stable types stay fresh at room temperature, when they are unopened until the date code, so that one does not need a fridge until opening.
But know this. The most common commercial soy products are based on modified beans, that one grows with pesticides and heavy processing. That can reduce the health benefits and add new risks for the health.
But organic soy one easily finds, if one wants to aviod all that.
Soy milk is the best non-dairy drink for baking. It has thick texture, that is close to that of regular milk. One can use it for bread baking, and it gives bright colour to bred from whole wheat flours.
Even so, it does bring a different taste, when one swaps it for the usual milk. One spot to watch is, that soy milk can clump in tea or coffee.
Homemade soy milk needs only two things: beans and water. It tastes much better than the store versions. Compared to store ones, it has a bit of a grassy note.
The leftover fiber after its making is called okara, that one can dry or freeze for cooking or as a snack. Soy is a bean, so one cannot eat it raw, and the milk one must heat well during making.
Soy milk belongs to traditional Taiwanese breakfast, where it goes with fried dough sticks, rice and pickles. It is among themore sustainable dairy alternatives, when one thinks about it.
