Soy protein powder is one of the hundreds of applications for this versatile plant. Bodybuilders use soy protein powder as a weight gain supplement. Cooks use the powder in many recipes. Manufacturers use this base ingredient to make meat substitutes ranging from the humble veggie burger to the mighty tofurkey. Regardless of preparation, the basics of soy protein remain the same. The extra ingredients, however, will bring their own nutritional profiles to the party.
Serving Size and Calories
A 1 oz. portion of soy protein powder contains 93 calories, according to information provided by the USDA. Only one of those calories comes from fat. Of the remainder, 56.5 calories come from protein and 35.1 from carbohydrates.
Fats
A 1 oz. or 28 g serving of soy protein powder contains just one-tenth of 1 g of fat. This small amount is a polyunsaturated fat, the kind of fat Walter Willett of the Harvard School of Public Health identifies as healthy. Unsaturated fats, reports Willett, stimulate your body to produce heart-healthy HDL cholesterol.
Carbohydrates
One ounce of soy protein powder contains 8.7 g of total carbohydrates. Although this does include some healthy dietary fiber, the majority of these carbohydrates are sugars. According to Willett, sugars are the least healthy form of carbohydrate, releasing energy quickly at the expense of later crashes in your blood sugar levels.
Protein
Perhaps unsurprisingly, soy protein powder is rich in protein, delivering one-third of your daily allowance with each ounce. Unlike most plant proteins, these are complete proteins containing all the amino acids your body requires. Soy is unusual in that it is one of few plants that contain complete proteins.
Vitamins and Minerals
An ounce of soy delivers 24 percent of your daily folate, 6 percent of your thiamine and only trace amounts of other vitamins. It is, however, mineral rich, delivering 59 percent of your manganese and 23 percent of your phosphorus. It also contains more than 10 percent of your daily calcium, iron, magnesium and copper. This comes at the cost of 252 mg of sodium, about 10 percent of your daily allowance in each ounce.
References
- "National Nutrient Database for Standard Reference"; U.S. Department of Agriculture; 2009
- "Eat, Drink and Be Healthy"; Walter Willett MD and Skerrett, P. J.; 2006
- Ben Cohn; Fitness Coach; Hillsboro, Oregon
- Dave Coffman; Professional Chef; Beaverton, OR
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