Nutrition for Soy Milk (fortified)
Calories, Protein, Vitamins and More
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, copper, phosphorus, choline and selenium.
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
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% 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
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. Most of the fat in soy milk are healthier unsaturated fats.
Soy milk is cholesterol free and trans-fat free.
Soy milk is cholesterol free and trans-fat free.
- Total fat: 3.6 g
- Saturated fat: 0.5 g
- Monounsaturated fat: 0.9 g
- Polyunsaturated fat: 2.1 g
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
Calories Similar to Soy Milk
Some other beverages or drinks with similar calories to soy milk by weight:- Beer: same
- Rice Milk: +10 calories
- Coconut Milk: -29 calories
- Coconut Water: -61 calories
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:- Chocolate Syrup: -1.2 grams
- Beer: -5.2 grams
- Almond Milk: -5.4 grams
- Black Coffee: -5.6 grams
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 milligrams 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
- 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
Similar to Soy Milk for Vitamin B12
Here are some other beverages or drinks with similarly abundant amounts of Vitamin B12 to soy milk:- Rice Milk: -0.54 UG
- Coconut Milk: +0.98 UG
- Beer: -2 UG
- Almond Milk: -2.1 UG
Soy Milk Nutrition Chart
|
Soy Milk:
( -
g )
|
||
|---|---|---|
| calories |
|
KCAL % |
| carbohydrates |
|
G % |
| dietary fiber |
|
G % |
| sugar | G | |
| total fat |
|
G % |
| saturated fat |
|
G % |
| monounsaturated fat | G | |
| polyunsaturated fat | G | |
| protein |
|
G % |
| sodium |
|
MG % |
| Vitamin A |
|
UG % |
| Vitamin D |
|
IU % |
| calcium |
|
MG % |
| iron |
|
MG % |
| magnesium |
|
MG % |
| potassium |
|
MG % |
| thiamin (Vitamin B1) |
|
MG % |
| riboflavin (Vitamin B2) |
|
MG % |
| niacin (Vitamin B3) |
|
MG % |
| Vitamin B6 |
|
MG % |
| folate (Vitamin B9) |
|
UG % |
| Vitamin B12 |
|
UG % |
| Vitamin E |
|
MG % |
| Vitamin K |
|
UG % |
| copper |
|
MG % |
| phosphorus |
|
MG % |
| choline |
|
MG % |
| zinc |
|
MG % |
| Water | G | |
| selenium |
|
UG % |