Many vegans and people who are lactose intolerant have turned to soy milk as an alternative to cow's milk. Like regular milk, soy milk is available in low-fat and non-fat. Regular soy milk, however, has a significant amount of fat and calories.
Calorie Breakdown
A 1-cup serving of steamed regular soy milk contains 100 calories, 7.99 g of carbohydrate, 7 g of protein, 4.01 g of fat, 1 g of fiber, 0.5 g of saturated fat and 119 mg of sodium, according to the United States Department of Agriculture. Steamed soy milk's calorie composition is approximately 53 percent carbohydrate, 36 percent fat and 28 percent protein.
Vitamins and Minerals
A cup of steamed soy milk is a significant source of vitamin B-12, vitamin A and riboflavin, offering 125 percent, 55 percent and 39.2 percent, respectively, of the amount the Institute of Medicine recommends adults consume daily. Vitamin B-12 plays vital roles in nervous system function, DNA production and red blood cell development; riboflavin is essential to metabolism and vision -- and vitamin A is integral to night vision and bone health.
Serving Suggestions
Drink steamed soy milk on its own as a healthy snack, or use it to replace cow's milk in chocolate milk recipes. Switch to low-fat or fat-free soy milk to reduce calorie and fat consumption.
References
- Council for Responsible Nutrition: Vitamin and Mineral Recommendations: Minerals
- Council for Responsible Nutrition: Vitamin and Mineral Recommendations: Vitamins
- University of Colorado Extension: Potassium and Health
- Colorado State University Extension: Water-Soluble Vitamins
- Colorado State University Extension: Fat-Soluble Vitamins
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