Most foods contain some protein, and soy foods are no exception. Soy foods such as tofu and textured vegetable protein, or TVP, are made from soybeans. Soy foods are, in general, protein-rich. In fact, they contain all of the essential amino acids, such as animal foods, thus are considered complete protein foods. However, there are low-protein soy foods as well.
Soy Dairy Products
Some soy-based dairy products, such as creamer, milk and yogurt, are relatively low in protein. For example, flavored soy-based creamer, for coffee or tea, provides 20 calories and 0g protein per 1 tbsp. serving. Light or low-fat flavored soymilk, on average, provides approximately 73 calories and 4g protein per cup. It contains 50 percent less protein than the same amount of cow's milk. Regular or flavored soymilk, not light, on average, provides approximately 120 to 140 calories and 5g protein. The amount of protein in soy or tofu yogurt varies. However, on average, one container or 170g flavored soy yogurt provides 150 calories and 4g protein. Soy-based ice cream, such as Turtle Mountain's dairy-free ice cream, provides an average of 170 calories and 1g protein per 1/2-cup serving.
Tofu
According to Epicurious.com, Okara is the name of the residue that's left after the liquid is drained off when making tofu. It resembles sawdust and is used in Japanese cooking for soups, vegetable dishes and salads. A 1-oz. portion provides 22 calories and 1g protein. Silken soft tofu, on average, contains 15 calories and 1g protein, much less than a 1-oz. serving of meat, chicken or fish, which provides 7g. Soft tofu, as well as silken firm tofu, each provide 17 calories per ounce and 2g protein.
Vermicelli and Condiments
Vermicelli is thin, long-stranded Italian pasta. Made from soy, it's very low in protein. In fact, about 3/4 cup, or 100g, provides 331 calories and 0g protein and 0g fat. All of the calories come from carbohydrates. Regular or low-sodium soy sauce, made from soy and wheat, is called Shoyu. One tbsp. of either provides only eight calories and 1g protein. Tamari, or soy sauce made only from soy, provides 11 calories and 2g protein per tbsp. Soybean oil contains only fat. In fact, 1 tbsp. provides approximately 120 calories and 0g protein. Mayonnaise, made from tofu, provides 48 calories and 1g protein.
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