It doesn't matter if you get protein from animal foods or plant foods, says the Harvard School of Public Health, as both give you equal health benefits. Soy milk not only contains protein; it contains the same type of protein you find in cow's milk, with the added benefit of no cholesterol and very little saturated fat.
Your Protein Needs
Almost every part of your body contains protein -- your muscles, skin, hair, bones and body fluids. According to the Harvard School of Public Health, 20 amino acids, or "building blocks," make up all types of proteins. Your body can store fats and carbohydrates, but it cannot store amino acids; you need a steady supply of new ones, which you get from your daily diet. Protein-rich foods include meat, poultry, fish, milk and other milk products, eggs and plant-based foods, such as beans, whole grains, nuts and soy foods.
Soy Milk Protein
Not all protein foods are the same. Some are considered sources of complete proteins, insofar that they give you all of your essential amino acids. Typically, these are foods that come from animals, such as meat and dairy products, says the Centers for Disease Control. Plant-based proteins are incomplete sources of protein; they are low in one or more of your essential amino acids. The exception to this rule is soy, the only plant-based food that's also a complete source of protein. Soy milk has all nine essential amino acids you need -- the same amino acids you get from cow's milk.
Amount Per Serving
A 1-cup serving of fortified soy milk contains 7 g of protein, according to data provided by the Soyfoods Association of North America. The same serving of light soy milk contains 6 g of protein. The amount of protein is slightly less than what you'd find in a cup of whole or reduced-fat cow's milk, 8 g.
Other Soy Milk Benefits
Compared to cow's milk, soy milk has less of the things that you don't want -- calories, fats and cholesterol. A cup of fortified soy milk contains 109 calories and 5 g of total fat, of which 0.5 is saturated fat. The same amount of whole milk, on the other hand, gives you 40 more calories and an extra 3mg of total fat, more than half of which is saturated fat. Fortified soy milk and cow's milk give you the same amount of calcium and vitamin D, around 30 percent of your daily value, or DV.
Other Information
The Harvard School of Public Health advises going easy on the saturated fat when choosing your sources of dietary protein. Soy milk, as well as tofu and other soy-based foods, are an alternative to meat, eggs and dairy, especially for those who adhere to a vegetarian or vegan diet. However, there's no need to load up on soy. The school states that between two to four servings of soy food a week is a good goal.
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