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Fiber-Rich Protein Powder Soy Milk Smoothie
Smoothies
Nutri-ScoreA

Fiber-Rich Protein Powder Soy Milk Smoothie

Glycine max

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Fiber-Rich Protein Powder Soy Milk Smoothie provides 150 kcal, 10g of protein, 20g of carbohydrates, and 5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This smoothie combines the nutritional benefits of soy milk and protein powder, providing a rich source of fiber and protein, ideal for muscle recovery and digestive health.

Also known as:
Soy SmoothieProtein Shake with Soy
Scientific NameGlycine max
Region of OriginChina
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories150 kcal
Water
85%
Fiber5g
Total34.5g
Protein
10g(29%)
Fats
4.5g(13%)
Carbohydrates
20g(58%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C5 mg (6%)
Vitamin E0.5 mg (3%)
Vitamin K1.5 µg (2%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.5 mg (3%)
Vitamin b5 (pantothenic acid)0.2 mg (4%)
Vitamin b6 (pyridoxine)0.1 mg (6%)
Folate15 µg (4%)
Choline20 mg (4%)
Vitamins with less than 2% DV
Vitamin A: 2 µgVitamin D: 0 µgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium120 mg (12%)
Iron1.5 mg (8%)
Magnesium30 mg (8%)
Phosphorus80 mg (11%)
Potassium300 mg (6%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.3 mg (15%)
Selenium1 µg (2%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in protein and fiber, this smoothie supports muscle recovery and promotes satiety, making it an excellent choice for post-workout nutrition.
✓The soy milk base provides essential amino acids and isoflavones, which may help in reducing cholesterol levels and improving heart health.

Possible Risks & Side Effects

!Some individuals may experience soy allergies or intolerance. If you have a known allergy to soy, consult a healthcare provider before consumption.

How to Prepare & Consume

Blend all ingredients until smooth. For best results, use chilled soy milk and add ice for a refreshing texture.

Smart Selection & Storage

How to Select

Choose organic soy milk and high-quality protein powder without added sugars or artificial ingredients.

How to Store

Store the smoothie in an airtight container in the refrigerator and consume within 24 hours for optimal freshness.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantDigestive aidMuscle recovery
Main Applications
•Post-workout recovery
•Meal replacement
Bioactive Compounds
Isoflavones

Plant compounds that mimic estrogen and may help in reducing menopausal symptoms.

How to Consume
FreshAs a meal replacementPost-workout shake
Did you know?

"Soy milk was first made in China over 2000 years ago and is a staple in many Asian diets."

Myths vs Realities

MythSoy milk is not as nutritious as cow's milk.
RealitySoy milk is comparable in protein content and is fortified with vitamins and minerals.
MythProtein powders are only for bodybuilders.
RealityProtein powders can benefit anyone looking to increase their protein intake, including vegetarians and active individuals.
MythSmoothies are unhealthy due to high sugar content.
RealitySmoothies can be healthy if made with whole ingredients and controlled portions.

Healthy Recipes

Tropical Fiber Power Smoothie

A refreshing smoothie bursting with tropical flavors, perfect for a post-workout boost.

Ingredients
  • 1 cup Fiber-Rich Protein Powder Soy Milk
  • 1/2 cup frozen pineapple
  • 1/2 banana
  • 1 tablespoon chia seeds
  • 1 tablespoon honey
Instructions
  1. 1. Combine all ingredients in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve immediately, garnished with a slice of pineapple.

Berry Blast Protein Smoothie

A delicious blend of mixed berries and soy milk, packed with antioxidants and protein.

Ingredients
  • 1 cup Fiber-Rich Protein Powder Soy Milk
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon flaxseeds
  • 1 teaspoon vanilla extract
Instructions
  1. 1. Add all ingredients to a blender.
  2. 2. Blend until well combined and smooth.
  3. 3. Pour into a glass and enjoy.

Green Power Smoothie

A nutrient-dense smoothie that combines greens with protein for a healthy start to your day.

Ingredients
  • 1 cup Fiber-Rich Protein Powder Soy Milk
  • 1 cup spinach
  • 1/2 avocado
  • 1/2 apple
  • 1 tablespoon lemon juice
Instructions
  1. 1. Place all ingredients in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve chilled for a refreshing drink.

Chocolate Peanut Butter Delight

A rich and indulgent smoothie that satisfies your sweet tooth while keeping it healthy.

Ingredients
  • 1 cup Fiber-Rich Protein Powder Soy Milk
  • 2 tablespoons natural peanut butter
  • 1 tablespoon cocoa powder
  • 1 banana
  • 1 teaspoon maple syrup
Instructions
  1. 1. Combine all ingredients in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve in a bowl topped with sliced bananas.

Cinnamon Oatmeal Smoothie

A hearty smoothie that combines the flavors of oatmeal and cinnamon for a filling breakfast.

Ingredients
  • 1 cup Fiber-Rich Protein Powder Soy Milk
  • 1/2 cup rolled oats
  • 1/2 teaspoon cinnamon
  • 1 tablespoon honey
  • 1/2 banana
Instructions
  1. 1. Add all ingredients to a blender.
  2. 2. Blend until smooth and well mixed.
  3. 3. Pour into a glass and sprinkle with extra cinnamon.

Mango Coconut Protein Shake

A creamy and tropical shake that combines mango and coconut for a taste of paradise.

Ingredients
  • 1 cup Fiber-Rich Protein Powder Soy Milk
  • 1/2 cup frozen mango
  • 1/4 cup coconut flakes
  • 1 tablespoon agave syrup
Instructions
  1. 1. Combine all ingredients in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve with a sprinkle of coconut flakes on top.

Matcha Energy Smoothie

A vibrant green smoothie that combines matcha with protein for an energizing drink.

Ingredients
  • 1 cup Fiber-Rich Protein Powder Soy Milk
  • 1 teaspoon matcha powder
  • 1/2 banana
  • 1 tablespoon honey
  • 1/2 cup ice
Instructions
  1. 1. Add all ingredients to a blender.
  2. 2. Blend until smooth and frothy.
  3. 3. Serve immediately for a refreshing energy boost.

Peach Almond Protein Smoothie

A delightful smoothie that combines the sweetness of peaches with the nuttiness of almonds.

Ingredients
  • 1 cup Fiber-Rich Protein Powder Soy Milk
  • 1 ripe peach, sliced
  • 1 tablespoon almond butter
  • 1 tablespoon honey
Instructions
  1. 1. Place all ingredients in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve chilled, garnished with peach slices.

Pumpkin Spice Protein Smoothie

A seasonal favorite that combines pumpkin and spices for a deliciously healthy treat.

Ingredients
  • 1 cup Fiber-Rich Protein Powder Soy Milk
  • 1/2 cup canned pumpkin puree
  • 1/2 teaspoon pumpkin spice
  • 1 tablespoon maple syrup
Instructions
  1. 1. Combine all ingredients in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve with a sprinkle of cinnamon on top.

Apple Cinnamon Breakfast Smoothie

A wholesome smoothie that combines apples and cinnamon for a nutritious breakfast option.

Ingredients
  • 1 cup Fiber-Rich Protein Powder Soy Milk
  • 1 apple, cored and chopped
  • 1/2 teaspoon cinnamon
  • 1 tablespoon almond butter
Instructions
  1. 1. Add all ingredients to a blender.
  2. 2. Blend until smooth and well combined.
  3. 3. Pour into a glass and enjoy immediately.

Frequently Asked Questions (FAQ)

Is this smoothie suitable for vegans?

Yes, this smoothie is entirely plant-based and suitable for vegans.

Can I use almond milk instead of soy milk?

Yes, almond milk can be used, but it will alter the protein content.

How much protein does this smoothie contain?

This smoothie contains approximately 10 grams of protein per serving.

Can I add fruits to this smoothie?

Absolutely! Adding fruits like bananas or berries can enhance flavor and nutrition.

Is this smoothie gluten-free?

Yes, as long as the protein powder used is gluten-free.

How can I make this smoothie sweeter?

You can add natural sweeteners like honey or maple syrup.

Can I prepare this smoothie in advance?

It is best consumed fresh, but it can be stored in the fridge for up to 24 hours.

What type of protein powder is best for this smoothie?

Whey, pea, or soy protein powders work well in this smoothie.

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Comparisons
Fiber-Rich Protein Powder Soy Milk Smoothie vs Antioxidant Acai Almond Coconut Milk Smoothie Fiber-Rich Protein Powder Soy Milk Smoothie vs Antioxidant Acai Almond Milk Smoothie Fiber-Rich Protein Powder Soy Milk Smoothie vs Antioxidant Acai Apple Juice Smoothie
Nutrients
Protein in Fiber-Rich Protein Powder Soy Milk Smoothie Calories in Fiber-Rich Protein Powder Soy Milk Smoothie Vitamin-c in Fiber-Rich Protein Powder Soy Milk Smoothie Magnesium in Fiber-Rich Protein Powder Soy Milk Smoothie
Featured Guides
Health Benefits of Fiber-Rich Protein Powder Soy Milk Smoothie Healthy Recipes with Fiber-Rich Protein Powder Soy Milk Smoothie
Rankings
Smoothies high in protein Smoothies high in fiber Smoothies low in carbohidratos Smoothies low in índice glucémico