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Soy Milk

Plain soy milk can be used as a base for cream soups or sauces, or as a substitute for dairy milk in most baked goods.

Made from ground soybeans, filtered water, and a small amount of brown rice sweetener, soy milk has a richer flavor and texture than other dairy-free milks and substitutes well for low-fat or whole milk. Soy milks are 100% percent lactose-free and are suitable for those with dairy sensitivities.

Varieties

Soy milk is available in plain and flavored varieties, and in low-fat, fat-free, and fortified versions.

Buying and storing tips

Look for soy milk in cartons, either on the shelves or in the refrigerated section of natural food stores or grocery stores. Soy milk will keep for seven to ten days; refrigerate after opening. For an extended shelf life and optimal taste, refrigerate overnight before opening.

Availability

Soy milk is available year-round.

Preparation, uses, and tips

Use plain soy milk as a base for cream soups or sauces, or as a substitute for milk in most baked goods.

Nutritional Highlights

Soy milk, 1 cup (237mL)
Calories: 80
Protein: 6.7g
Carbohydrate: 4.4g
Total Fat: 4.7g
Fiber: 3.2g
*Excellent source of: Thiamine (0.39mg)
*Good source of: Magnesium (46mg), and Riboflavin (0.17mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Soy milk is a poorer source of isoflavones (phytoestrogens) than are miso, tofu, or tempeh. Isoflavones are compounds thought to be largely responsible for many of the health benefits associated with eating soy. Drinking soy milk helps contribute somewhat to the potential health benefits derived from eating other soy foods, but less so than several other commonly eaten soy foods.