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Freshly Squeezed Soy Milk
Beverages
Nutri-ScoreA

Freshly Squeezed Soy Milk

Glycine max

Clinical Encyclopedia

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

Freshly Squeezed Soy Milk provides 54 kcal, 3.3g of protein, 6.3g of carbohydrates, and 0.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Freshly squeezed soy milk is a nutritious plant-based beverage made from whole soybeans, rich in protein and essential nutrients. It serves as an excellent dairy alternative for those seeking lactose-free options.

Also known as:
Soy MilkSoybean Milk
Scientific NameGlycine max
Region of OriginChina
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories54 kcal
Water
90%
Fiber0.6g
Total11.4g
Protein
3.3g(29%)
Fats
1.8g(16%)
Carbohydrates
6.3g(55%)

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 b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b5 (pantothenic acid)0.2 mg (4%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate15 µg (4%)
Choline30 mg (5%)
Vitamins with less than 2% DV
Vitamin A: 0 µgVitamin C: 0.5 mgVitamin D: 0 µgVitamin E: 0.1 mgVitamin K: 0.5 µgVitamin b3 (niacin): 0.2 mgVitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium25 mg (2%)
Iron0.5 mg (3%)
Magnesium25 mg (6%)
Phosphorus50 mg (4%)
Potassium300 mg (6%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.2 mg (10%)
Minerals with less than 2% DV
Selenium: 0.5 µg

Health Benefits

✓Rich in high-quality protein, which supports muscle health and overall body function.
✓Contains isoflavones that may help reduce the risk of certain cancers and improve heart health.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

To prepare, soak soybeans overnight, blend with water, and strain to extract the milk. Optionally, sweeten or flavor to taste.

Smart Selection & Storage

How to Select

Choose soybeans that are firm and free from blemishes. For packaged soy milk, look for brands that are organic and fortified with vitamins and minerals.

How to Store

Store homemade soy milk in an airtight container in the refrigerator and consume within 3-5 days. Commercial soy milk can be stored in a cool, dry place and refrigerated after opening.

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
AntioxidantAnti-inflammatoryCholesterol-lowering
Main Applications
•Dairy alternative
•Nutritional supplement
Bioactive Compounds
Isoflavones

Plant compounds that mimic estrogen and may provide health benefits.

How to Consume
Fresh, Smoothies, Cooking
Did you know?

"Soy milk has been consumed for centuries and is a staple in many Asian cuisines."

Myths vs Realities

MythSoy milk causes hormonal imbalances.
RealityResearch shows that moderate soy consumption does not disrupt hormonal balance in most people.
MythSoy milk is not a complete protein.
RealitySoy milk contains all essential amino acids, making it a complete protein source.
MythAll soy products are unhealthy.
RealityWhole soy products like soy milk can be part of a healthy diet when consumed in moderation.

Healthy Recipes

Creamy Soy Milk Chia Pudding

This delightful chia pudding is infused with freshly squeezed soy milk, creating a creamy and nutritious breakfast or snack option packed with omega-3 fatty acids.

Ingredients
  • 1 cup freshly squeezed soy milk
  • 1/4 cup chia seeds
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
  • Fresh berries for topping
Instructions
  1. 1. In a bowl, whisk together the freshly squeezed soy milk, chia seeds, maple syrup, and vanilla extract.
  2. 2. Cover and refrigerate for at least 4 hours or overnight until it thickens.
  3. 3. Serve topped with fresh berries.

Savory Soy Milk and Spinach Soup

A comforting and nutritious soup made with freshly squeezed soy milk and fresh spinach, perfect for a light lunch or dinner.

Ingredients
  • 2 cups freshly squeezed soy milk
  • 2 cups fresh spinach
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté the onion and garlic until translucent.
  2. 2. Add the spinach and cook until wilted, then pour in the freshly squeezed soy milk.
  3. 3. Simmer for 10 minutes, season with salt and pepper, and blend until smooth.

Soy Milk Smoothie Bowl

This vibrant smoothie bowl combines freshly squeezed soy milk with fruits and toppings for a refreshing and energizing breakfast.

Ingredients
  • 1 cup freshly squeezed soy milk
  • 1 banana
  • 1/2 cup frozen berries
  • 1 tablespoon almond butter
  • Granola and seeds for topping
Instructions
  1. 1. Blend the freshly squeezed soy milk, banana, frozen berries, and almond butter until smooth.
  2. 2. Pour into a bowl and top with granola and seeds.
  3. 3. Enjoy immediately with a spoon.

Soy Milk Pancakes

Fluffy and delicious pancakes made with freshly squeezed soy milk, perfect for a healthy breakfast or brunch.

Ingredients
  • 1 cup whole wheat flour
  • 1 cup freshly squeezed soy milk
  • 1 tablespoon baking powder
  • 1 tablespoon honey
  • 1/2 teaspoon salt
Instructions
  1. 1. In a bowl, mix the flour, baking powder, and salt.
  2. 2. In another bowl, combine the freshly squeezed soy milk and honey.
  3. 3. Pour the wet ingredients into the dry ingredients and mix until just combined, then cook on a hot griddle until golden brown.

Soy Milk and Quinoa Salad

A refreshing salad featuring quinoa, vegetables, and a soy milk dressing, making it a perfect light meal packed with protein.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup diced cucumber
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup freshly squeezed soy milk
  • Juice of 1 lemon
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, cucumber, and cherry tomatoes.
  2. 2. In a separate bowl, whisk together the freshly squeezed soy milk and lemon juice.
  3. 3. Pour the dressing over the salad, toss, and serve chilled.

Soy Milk Oatmeal

A warm and hearty bowl of oatmeal made with freshly squeezed soy milk, perfect for starting your day with energy.

Ingredients
  • 1 cup rolled oats
  • 2 cups freshly squeezed soy milk
  • 1 tablespoon honey
  • 1/2 teaspoon cinnamon
  • Sliced bananas for topping
Instructions
  1. 1. In a saucepan, combine the rolled oats and freshly squeezed soy milk.
  2. 2. Cook over medium heat, stirring occasionally, until the oats are soft.
  3. 3. Stir in honey and cinnamon, then serve topped with sliced bananas.

Soy Milk and Berry Overnight Oats

These overnight oats are soaked in freshly squeezed soy milk and loaded with berries, making for a quick and nutritious breakfast.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup freshly squeezed soy milk
  • 1/2 cup mixed berries
  • 1 tablespoon chia seeds
  • 1 tablespoon honey
Instructions
  1. 1. In a jar, combine the rolled oats, freshly squeezed soy milk, mixed berries, chia seeds, and honey.
  2. 2. Stir well, cover, and refrigerate overnight.
  3. 3. Enjoy cold the next morning.

Soy Milk Veggie Stir-Fry

A colorful and healthy stir-fry featuring fresh vegetables and a soy milk-based sauce, perfect for a quick weeknight dinner.

Ingredients
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 1 cup freshly squeezed soy milk
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • Cooked brown rice for serving
Instructions
  1. 1. In a large skillet, heat sesame oil and add mixed vegetables, sautéing until tender.
  2. 2. In a bowl, mix the freshly squeezed soy milk and soy sauce, then pour over the vegetables.
  3. 3. Cook for an additional 5 minutes and serve over cooked brown rice.

Soy Milk Chocolate Pudding

A rich and creamy chocolate pudding made with freshly squeezed soy milk, perfect for a healthy dessert option.

Ingredients
  • 1 cup freshly squeezed soy milk
  • 1/4 cup cocoa powder
  • 1/4 cup maple syrup
  • 2 tablespoons cornstarch
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a saucepan, whisk together the freshly squeezed soy milk, cocoa powder, maple syrup, cornstarch, and vanilla extract.
  2. 2. Cook over medium heat, stirring constantly until thickened.
  3. 3. Pour into serving dishes and refrigerate until set.

Soy Milk and Avocado Toast

A nutritious and trendy avocado toast topped with a drizzle of soy milk for added creaminess and flavor.

Ingredients
  • 2 slices whole grain bread
  • 1 ripe avocado
  • 1/4 cup freshly squeezed soy milk
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. Mash the avocado and mix with freshly squeezed soy milk, salt, and pepper.
  3. 3. Spread the avocado mixture on the toast and sprinkle with red pepper flakes before serving.

Frequently Asked Questions (FAQ)

Is soy milk suitable for everyone?

Soy milk is generally safe for most people, but those with soy allergies should avoid it.

Can soy milk be used in cooking?

Yes, soy milk can be used in various recipes, including soups, sauces, and baked goods.

Does soy milk contain calcium?

Many brands of soy milk are fortified with calcium, but it's important to check the label.

Is soy milk lactose-free?

Yes, soy milk is naturally lactose-free, making it suitable for lactose-intolerant individuals.

How long does homemade soy milk last?

Homemade soy milk typically lasts 3-5 days in the refrigerator.

Can I drink soy milk every day?

Yes, moderate consumption of soy milk can be part of a healthy diet.

Is soy milk good for weight loss?

Soy milk can be a good option for weight loss due to its lower calorie content compared to whole milk.

Does soy milk have any side effects?

Some people may experience digestive issues when consuming soy products, but these are generally mild.

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Comparisons
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Nutrients
Protein in Freshly Squeezed Soy Milk Calories in Freshly Squeezed Soy Milk Vitamin-c in Freshly Squeezed Soy Milk Magnesium in Freshly Squeezed Soy Milk
Featured Guides
Health Benefits of Freshly Squeezed Soy Milk Healthy Recipes with Freshly Squeezed Soy Milk
Rankings
Beverages high in copper Beverages high in manganese Beverages low in carbohidratos Beverages low in índice glucémico