Soy milk
Soy milk is a traditional plant-based beverage made by soaking soybeans, grinding them with water, and then straining the mixture. It is a staple drink across East Asia, particularly in China, where it is often enjoyed hot for breakfast or as a snack. The version made from soy flour is a convenient, modern adaptation of this ancient preparation method.
🍽️ Nutrition at a glance
This beverage is a good source of plant-based protein and is typically low in fat, especially if made without added oils. It provides key nutrients like iron, potassium, and B vitamins, and a standard unsweetened cup (about 240ml) contains roughly 80-100 calories.
Nutrition breakdown
| Calories | 80 kcal |
| Protein | 7 g |
| Carbs | 4 g |
| Fat | 4 g |
| Fiber | 2 g |
| Sugar | 1 g |
| Sodium | 100 mg |
| Calcium | 300 mg |
| Vitamin D | 2.5 mcg |
| Riboflavin (B2) | 0.4 mg |
| Vitamin B12 | 1.2 mcg |
| Potassium | 300 mg |
| Phosphorus | 100 mg |
| Iron | 1.0 mg |
| Magnesium | 40 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, soy milk is the foundational ingredient for many other foods, including tofu and soy sauce, making it a cornerstone of East Asian cuisine. Nutritionally, it is unique for containing isoflavones, which are compounds studied for their potential health benefits.
