Yogurt, soy
Common food
Photo: Wikipedia
Soy yogurt is a creamy, plant-based dairy alternative made from fermented soy milk, offering a smooth, slightly tangy flavor with a texture ranging from silky to thick depending on the brand. It provides a solid protein punch at nearly 5 grams per 100g, making it a satisfying snack or breakfast staple for those avoiding dairy. With a modest 90 calories per 100g, it fits well into balanced diets while delivering essential nutrients like calcium and probiotics.
Calorie split: 21% protein · 53% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love soy yogurt for its creamy, versatile texture that mimics dairy without the animal products, making it a staple in vegan and lactose-intolerant diets. Its mild, tangy flavor pairs beautifully with fruits, granola, or savory dishes, appealing to health-conscious eaters and culinary enthusiasts alike.
⚠️ Watch-outs & how to enjoy it better
Some individuals may experience digestive discomfort due to soy's natural compounds like oligosaccharides, which can cause bloating or gas, especially for those with soy allergies or sensitivities. To counteract this, start with small portions and gradually increase intake, or opt for brands with added probiotics to aid digestion; pairing it with fiber-rich foods like berries can also help stabilize blood sugar and reduce spikes.
Key benefits
- High in plant-based protein for muscle maintenance
- Lactose-free and suitable for vegans
- Contains probiotics that support gut health
- Low in saturated fat compared to dairy yogurt
- Rich in calcium and vitamin D when fortified
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Soy yogurt was first developed in Japan in the 1960s as a health food, and it has since become a global staple, with over 50% of the world's soy yogurt consumption occurring in Asia.
Full nutrition (USDA data · scales with serving)
| Water | 79.5 g |
| Energy | 90.0 kcal |
| Protein | 4.8 g |
| Total lipid (fat) | 2.6 g |
| Carbohydrate, by difference | 12.3 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 8.0 g |
| Calcium, Ca | 89.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 83.0 mg |
| Potassium, K | 189 mg |
| Sodium, Na | 30.0 mg |
| Zinc, Zn | 0.37 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 2.6 ug |
| Vitamin C, total ascorbic acid | 1.5 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.11 mg |
| Niacin | 0.23 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 24.5 mg |
| Vitamin B-12 | 0.28 ug |
| Vitamin B-12, added | 0.28 ug |
| Vitamin A, RAE | 42.0 ug |
| Retinol | 42.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 6.0 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.2 ug |
| Vitamin K (phylloquinone) | 4.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.39 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.27 g |
| SFA 18:0 | 0.09 g |
| Fatty acids, total monounsaturated | 0.55 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.54 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.19 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Frozen yogurts, vanilla, soft-serve — USDA does not publish this profile for Yogurt.
| Tryptophan | 0.05 g |
| Threonine | 0.17 g |
| Isoleucine | 0.23 g |
| Leucine | 0.37 g |
| Lysine | 0.30 g |
| Methionine | 0.09 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.18 g |
| Tyrosine | 0.18 g |
| Valine | 0.25 g |
| Arginine | 0.14 g |
| Histidine | 0.10 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.28 g |
| Glutamic acid | 0.79 g |
| Glycine | 0.08 g |
| Proline | 0.36 g |
| Serine | 0.20 g |
FAQ
Is soy yogurt as nutritious as dairy yogurt?
Yes, soy yogurt can be just as nutritious as dairy yogurt, offering similar protein, calcium, and probiotics, but it's often lower in saturated fat and cholesterol-free.
Can soy yogurt be used in cooking and baking?
Absolutely, soy yogurt is versatile and can be used in baking, sauces, and as a dairy substitute in many recipes, though it may have a slightly different texture and flavor.
Is soy yogurt suitable for people with soy allergies?
No, soy yogurt is not suitable for individuals with soy allergies, as it contains soy protein, which can trigger allergic reactions.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.90 kcal/g · 21% calories from protein · 0.9 g fiber · 8.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.