Nutrition for Soy Milk (fortified)

Calories, Protein, Vitamins and More


image of soy milk source

Soy Milk Nutrition Summary

One cup of fortified soy milk (244 grams) contains 105 calories and 6.3 grams of protein. Soy milk consist of 90% water, 5% carbohydrates, 3% protein, and 2% fat.

Soy milk is an excellent source of many nutrients, including Vitamin A, calcium, potassium, riboflavin and Vitamin B12. It also contains significant amounts of protein, magnesium, selenium, phosphorus, choline and copper.

In one cup of fortified soy milk:

  • Calories: 105
  • Protein: 6.3 g
  • Sugar: 8.9 g
  • Dietary fiber: 0.5 g
  • Fat: 3.6 g, (Saturated: 0.5 g)
  • Sodium: 114.7 mg
There is no significant amounts of cholesterol in soy milk.

See the Soy Milk Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Soy milk, fortified.

Calories in Soy Milk

Soy milk has 105 calories per cup or 43 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

46 percent of calories in soy milk are from carbohydrates, 31% of calories are from fat and 24% of calories are from protein.

Calories from Carbs

A good portion, or 46% of the calories in fortified soy milk are from carbohydrates. The carbs in soy milk are mostly in the form of dietary fiber and sugar (5% and 95%). 1 cup of soy milk has 2% of daily values or 0.5 grams of dietary fiber.

  • Dietary fiber: 0.5 g
  • Sugar: 8.9 g
There is no significant amounts of starch in soy milk.

Calories from Fat

A substantial amount, or 31% of the calories in fortified soy milk are from fat. Soy milk is low in total fat, with 3.6 grams or 6% of recommended daily values per cup. It also is cholestrol free. Most of the fat in soy milk are healthier unsaturated fats:

  • Total fat: 3.6 g
  • Saturated fat: 0.5 g
  • Monounsaturated fat: 0.9 g
  • Polyunsaturated fat: 2.1 g
There is no significant amounts of cholestrol in soy milk.

Omega-3 and Omega-6 in Soy Milk

Soy milk is a source of healthy omega-3 fatty acids, containing a total of 0.18 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.18 g
Also a good source of omega-6 fatty acids, every cup of soy milk contains a total of 1.4 grams of omega-6. In addition, a large portion of the omega-6 in soy milk comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 1.42 g
The omega-6 to omega-3 ratio in soy milk is 7.9: 1.

Calories Similar to Soy Milk

Some other beverages or drinks with similar calories to soy milk by weight:

Protein in Soy Milk

A great source of protein, a single cup of soy milk contains 13% of recommended daily values or 6.3 grams of protein.

Protein Similar to Soy Milk

Some other beverages or drinks with similar amounts of protein to soy milk by weight:

Vitamins and Minerals in Soy Milk

An good source of many nutrients, fortified soy milk contains abundant amounts of Vitamin A, calcium, potassium, riboflavin and Vitamin B12. In fact, a single cup of soy milk contains 86% of recommended daily values or 2.1 ug of Vitamin B12. Also an excellent source of riboflavin, a single cup of soy milk contains 41% of recommended daily values or 0.4 mg of riboflavin.

Vitamins in soy milk (1 cup):
  • Vitamin a: 134.2 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.4 mg
  • Niacin: 1 mg
  • Vitamin b6: 0.1 mg
  • Vitamin e: 0.3 mg
  • Folate: 22 ug
  • Vitamin b12: 2.1 ug
  • Vitamin k: 7.3 ug
Minerals in soy milk (1 cup):
  • Calcium: 300.1 mg
  • Potassium: 297.7 mg
  • Iron: 1 mg
  • Magnesium: 36.6 mg
  • Zinc: 0.6 mg
  • Selenium: 5.6 ug
  • Phosphorus: 104.9 mg
  • Copper: 0.4 mg
  • Choline: 57.6 mg
There is no significant amounts of manganese, pantothenic acid or vitamin c in soy milk.

Similar to Soy Milk for Vitamin B12

Here are some other beverages or drinks with similarly abundant amounts of Vitamin B12 to soy milk:

Soy Milk Nutrition Chart

Soy Milk:

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iron
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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folate (Vitamin B9)
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Soy Milk in Cooking

Soy milk is in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of soy milk.

Friends and Relatives of Soy Milk

Foods commonly cooked with soy milk: Other similar relatives:


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