Soy milk is a white, milky liquid made from soybeans, with a taste and consistency somewhat similar to real milk. To make soy milk, uncooked soybeans are first soaked in water, then mashed, mixed with boiling water, simmered and filtered. The remaining liquid, called soy milk, is commonly used in Asian cultures as a raw material to make tofu. In Western cultures, it often replaces real milk, particularly for people who suffer from lactose intolerance.
Components
The USDA Nutrient Database indicates that a 1-cup serving of soy milk contains 243 g by weight. Carbohydrates make up the majority of this amount, 15 g. Proteins contribute 8 g of the serving and fats consist of 5 g. The remaining portion is either other nutrients or water. A serving of soy milk contains just 1 g of dietary fiber.
Caloric Value
A 1-cup serving of soy milk contains around the 131 calories, of which 61 calories coming from carbohydrates. A total of 38 calories comes from fat, and the remaining 32 calories are derived from protein. The same serving can provide around 7 percent of the total caloric intake for the average adult per day.
Vitamins
A single serving of soy milk contains several vitamins, These include riboflavin at 0.2 mg, or 16 percent of the daily recommended intake; folate at almost 44 mcg, or 11 percent; and thiamin at 0.1 mg, or 8 percent . Other vitamins, present in slightly smaller quantities, include vitamin E, vitamin K, niacin, vitamin B6 and pantothenic acid.
Minerals
Many dietary minerals are also available in a 1-cup serving of soy milk. Manganese is at the top of the list, with 0.5 mg, or 25 percent of the daily recommended allowance. Selenium at 11.7 mcg, or 21 percent, magnesium at 61 mg, or 16 percent, and phosphorus at 126 mg or 18 percent are also abundant within the serving. Calcium, iron, potassium and zinc are available in lower amounts.
Benefits
According to the American Heart Association, an increase in the dietary intake of cholesterol and fats, particularly saturated fats, can significantly increase the risk of cardiovascular disease in some individuals. Soy milk, as an alternative to high-fat dairy milk, has no saturated fat and nearly twice the amount of available protein. Many soy milks are also fortified with additional vitamins and minerals, such as vitamin D and calcium, to equal or even surpass the levels within dairy milk.
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