Is Soy Yogurt Unhealthy?

Eating too much of any food at the expense of others can become unhealthy, even if it's a food packed with as many nutrients and potential benefits as soy yogurt. By itself, the product is nutritious, but it's important to eat it in conjunction with a balanced diet and keep your total calorie count in check.

Nutrition Facts

The USDA reports that a single-serving container of vanilla soy yogurt, which comes in a 170-g size, has about 150 calories, 5 g protein, 3 g fat, 25 g carbohydrates, 1 g fiber and 18 g sugar. In contrast, the same amount of low-fat plain yogurt has about 105 calories, 9 g protein, 2.5 g fat, 12 g carbohydrates, no fiber and 12 g sugar, and that amount of whole milk plain yogurt has the same calorie amount, but 6 g protein and 6 g fat.

Energy Density

For weight loss and weight maintenance, it's healthiest to pick foods with low energy density levels. Soy yogurt has more than 130 g water in its 170 g serving size, which means the product is about 79 percent water. That's a relatively high value, but it doesn't approach the values of 90 percent or more that most fruits and vegetables, such as watermelon and spinach, can boast.

Pros

Soy yogurt has a few notable health benefits. First, it's a lean, plant-based source of protein, so it comes without the saturated fat and cholesterol of meat and many dairy-based products. ChooseMyPlate.gov notes that such protein sources enable healthy growth and repair of bone, muscle, blood and skin tissue. Eating soy yogurt as part of a diet that's high in soy protein overall may bring further benefits. According to the United Soybean Board, having at least 25 g soy protein per day can guard against heart disease. Finally, in a 2004 study that was published in the journal "Maturitas," Brazilian researchers found evidence that eating soy protein regularly had the potential to relieve hot flashes and other symptoms in postmenopausal women.

Cons

One significant con of soy yogurt is that it's relatively high in calories and sugar. If you normally burn about as many calories as you eat and then add a cup of soy yogurt to your diet every day, for example, you could gain more than a pound per month if you don't reduce your portion sizes. Another downside comes through eating too much protein. According to Katherine Zeratsky, registered dietitian for MayoClinic.com, eating protein in excess of the body's needs, even if it comes from healthy sources, can increase your risk for diverticulitis, cancer, heart disease and kidney or liver problems.

Considerations

You can get at least as much soy protein as is found in soy yogurt with fewer calories by drinking a cup of soy milk or adding a scoop of soy protein isolate to your milk or smoothie. Although the yogurt is not inherently unhealthy, it's best eaten in moderation along with foods from other main groups, including whole grains, vegetables, fruits, low-fat dairy and lean proteins. Before you make any big changes to your eating plan, get approval from your physician.