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Soy Protein Content of Foods

Soy contains the isoflavones (also called phytoestrogens) genistein and diadzen that are not found in any other foods. These isoflavones have been scientifically proven to reduce blood cholesterol levels and slow down bone loss, thus preventing heart disease and osteoporosis. For some women, isoflavone intake also has reduced symptoms of menopause, specifically hot flashes.

Soy Protein Content Chart

The U.S. Food and Drug Administration (FDA) has determined that 25 grams of soy protein per day will reduce blood cholesterol levels by about 12 percent. Here are examples of common soy foods and their usual soy protein content range. Check labels on the brands you buy.

  • 3 ounces water packed tofu — 6 to 13 grams
  • 3 ounces silken form tofu — 6 grams
  • 8 ounces plain soymilk — 3 to10 grams
  • 8 ounces Edensoy Extra Plain soymilk — 10 grams
  • 8 ounces vanilla soymilk — 3 to 6 grams
  • 1/4 cup (1 ounce) soynuts — 12 grams
  • 2 tablespoons soynut butter — 6 to 8 grams
  • 1 soy burger — 10 grams
  • 1/2 cup (4 ounces) tempe — 16 to 22 grams
  • 1/2 cup canned white soybeans — 13 grams
  • 1/2 cup canned black soybeans — 11 grams
  • 2/3 cup (3 ounces) edamame — 6 grams
  • 2/3 cup green (sweet) soybeans — 7 to 9 grams
  • 1/2 cup rehydrated TVP (textured vegetable protein) — 12 grams

Getting 25 Grams a Day

It's easier than you may think to get 25 grams of soy protein a day. Here are some sample meal plans.

Sample Day 1

  • Breakfast — Soynut butter on toast (6 grams soy protein)
  • Lunch — 1/2 cup black soybeans on salad (9 grams soy protein)
  • Dinner — 1 soy burger (10 grams soy protein)

Sample Day 2

  • Breakfast — 1 cup Edensoy Extra plain soymilk over cereal (10 grams soy protein)
  • Snack — 1/4 cup soynuts (12 grams soy protein)
  • Dinner — Appetizer of 2/3 cup edamame (6 grams soy protein)

Sample Day 3

  • Breakfast — 1 cup vanilla soymilk (6 grams soy protein)
  • Dinner — 4 ounces tempeh in spaghetti sauce (22 grams soy protein)

 

Reviewed by health care specialists at UCSF Medical Center.

This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.

Related Information

UCSF Clinics & Centers

Nutrition Counseling Clinic at Mount Zion
1701 Divisadero St., Fifth Floor
San Francisco, CA 94143-0310
Appointments: (415) 353-4174
Office: (415) 353-2291
Fax: (415) 353-2648

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