Soy Protein Foods

Soy protein offers numerous health benefits to people who eat products and foods containing it, reports Dr. Kristen Montgomery, writing in the "Journal of Perinatal Education." Dr. Montgomery says soy can help with weight control because it's a lean source of protein; may prevent some types of cancers; and provides a wide array of vegetarian nutrients. Many of soy protein's benefits come from substances known as isoflavones, according to the Linus Pauling Institute at Oregon State University. To experience optimal health benefits, Pennsylvania State University's College of Agricultural Sciences states you should eat 25 g of soy protein every day. Talk to your doctor before adding soy to your diet, as it may affect some people negatively, according to the National Centers for Complementary and Alternative Medicine.

Soy Milk

Soy milk comes in many different flavors to please a variety of palates. The average cup of soy milk nets you 7 g of soy protein, reports the National Soybean Research Laboratory at the University of Illinois. A cup of soy milk also supplies 30 mg of soy isoflavones, according to the Linus Pauling Institute.

Tempeh

Tempeh comes recommended by Pennsylvania State University's Cooperative Extension as a high source of protein. This type of soy has a firm, rough texture and can often be incorporated as a meat substitute in meals. A 1/2-cup serving of tempeh nets you 15.8 g of protein, according to the National Soybean Research Laboratory. Meanwhile, the Linus Pauling Institute states a 3-oz. serving gives you 37 mg of isoflavones.

Soybeans

Soybeans, often marketed as edamame in restaurants and grocery stores, can work as a convenient, protein-rich snack. The National Soybean Research Laboratory reports that 1/2 cup of the beans gives you 11.1 g of protein. The same amount of beans contains 12 mg of isoflavones, according to the Linus Pauling Institute.

Tofu

Tofu comes in many textures and levels of firmness, making for a very flexible cooking ingredient. For example, silken tofu has an almost creamy consistency that can be added to soups or shakes. You can cook firmer tofu like meat. A 1/2 cup of tofu supplies 19.9 g of protein and 20 mg of isoflavones, according to the National Soybean Research Laboratory and the Linus Pauling Institute, respectively.

Commercially Prepared Soy Products

If you don't feel like cooking actual soy derivatives, many commercially prepared vegetarian and vegan food products contain soy protein, according to the Mayo Clinic. The clinic lists examples such as veggie burgers, faux chicken nuggets, tofu hot dogs and soy ice creams. Specific levels of protein found in these foods varies widely depending on the manufacturer and the product line.