Soyfoods Protein Content Chart

All soy-based foods bearing the FDA soy and heart health claim provide at least 6.25 grams of soy protein per serving. 25 grams of heart healthy soy protein daily can lower blood cholesterol.

Product Serving Ave. Grams of Soy Protein
Soy “burger” 1 patty 14
Tempeh 3 ounces 13
Soy pasta 1/2 cup (cooked) 13
Soy nutrition bar 1 bar 6-14
Edamame 1/2 cup 11
Soy nuts, roasted 1/4 cup 11
Soy breakfast patty 2 patties 11
Meatless soy crumbles 1/3 cup 10
Soy yogurt 1 cup 9
Tofu 3 ounces 8
Soymilk 1 cup 7
Soy chips 1 bag 7
Soy nut butter 2 Tbsp. 7

5 Days of Simple Swaps to Help You Reach 25 grams of Soy Protein a Day

Breakfast: Bowl of cereal with soymilk 7 grams
Snack: Soy chips 7 grams
Dinner: Soy pasta 13 grams
Total 27 grams of soy protein
Breakfast: Soy breakfast patties 11 grams
Lunch: Soy nut butter sandwich 7 grams
Dinner: Tacos with soy crumbles 10 grams
Total 28 grams of soy protein
Breakfast: Soymilk smoothie 7 grams
Snack: Soy nuts 11 grams
Dinner: Stir-fry with tofu 8 grams
Total 26 grams of soy protein
Breakfast: Bowl of soy cereal 7 grams
Lunch: Soy nutrition bar 14 grams
Dinner: Soy pudding for dessert 6 grams
Total 27 grams of soy protein
Breakfast: Tofu-egg scramble 8 grams
Snack: Soy yogurt with berries 9 grams
Dinner: Green salad with edamame 11 grams
Total 28 grams of soy protein

Print the easy to used soy protein content card and pass the information about soy’s heart health benefits along.

For pdf printable version click here.

Soy “burger”    1 patty    14
Tempeh    3 ounces    13
Soy pasta    1/2 cup (cooked)    13
Soy nutrition bar    1 bar    6-14
Edamame    1/2 cup    11
Soy nuts, roasted    1/4 cup    11
Soy breakfast patty    2 patties    11
Meatless soy crumbles    1/3 cup    10
Soy yogurt    1 cup    9
Tofu    3 ounces    8
Soymilk    1 cup    7
Soy chips    1 bag    7
Soy nut butter    2 Tbsp.    7