6 Incredible Benefits of Soy Yogurt

by John Staughton (BASc, BFA) last updated -

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There are certain people who prefer eating soy yogurt due to its unique nutritional compounds and additional health benefits.

What is Soy Yogurt?

Quite simply, soy yogurt is yogurt that is prepared with soy milk. Soy milk, in turn, is prepared from soybeans, one of the most commonly grown commercial crops. This type of yogurt is particularly popular with vegans, as it is not derived from an animal product, unlike regular yogurt, and is a great dairy-free alternative. Other people who want to lower their overall fat intake will also enjoy the nutritional benefits of this yogurt. Most notably, this yogurt contains a complete protein meaning that it provides all the essential amino acids that the body requires. This is in addition to the probiotics found in this yogurt. Similar to the production of regular yogurt, soy yogurt is produced by adding certain bacteria cultures to soy milk.

Soy yogurt in a glass bowl with a spoon and soybeans next to it

Soy yogurt, a non-dairy alternative Photo Credit: Shutterstock

How to Make?

While soy yogurt is widely available in most grocery stores and supermarkets, some people prefer to make their own soy yogurt at home.

Soy yogurt in a glass bowl with a spoon and soybeans next to it

Creamy Soy Yogurt Recipe

Full of the goodness of probiotics, soy yogurt is preferred by vegans and those with a dairy allergy. The creamy yogurt is also delicious. 
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Course: Dip/ Salad Dressing/ Sauce
Cuisine: American
Cook Time: 5 minutes
Setting Time: 8 hours
Total Time: 5 minutes
Servings: 4 Cups
Author: Paromita Datta

Ingredients

  • 1 quart soy milk
  • Bacteria starter

Instructions

  • Bring one quart of soy milk to a boil and then reduce heat
  • Pour the soy milk into a bowl and add the bacterial starter or culture as per the packet instructions.
  • Warm the oven for a few minutes and then turn off the heat
  • Place the bowl of soy milk in the oven for four hours
  • Take out the bowl and warm the oven a second time. 
  • Turn off the heat and then return the bowl to the oven. Leave it in for 2-4 more hours.
    A wooden bowl filled with yogurt with a wooden spoon in it placed next to a red check cloth on a wooden table
  • Taste the yogurt to ensure it is not too sour. Add sugar if necessary, and store in the refrigerator

Notes

You can use 3 tbsp of this to start a culture for your next batch of soy yogurt. The taste of the yogurt will improve with each successive batch as the culture matures. 
Nutrition Facts

Tofu yogurt
Serving Size :
NutrientValue
Water [g]77.5
Energy [kcal]94
Energy [kJ]394
Protein [g]3.5
Total lipid (fat) [g]1.8
Ash [g]1.24
Carbohydrate, by difference [g]15.96
Fiber, total dietary [g]0.2
Sugars, total including NLEA [g]1.24
Calcium, Ca [mg]118
Iron, Fe [mg]1.06
Magnesium, Mg [mg]40
Phosphorus, P [mg]38
Potassium, K [mg]47
Sodium, Na [mg]35
Zinc, Zn [mg]0.31
Copper, Cu [mg]0.08
Selenium, Se [µg]13
Vitamin C, total ascorbic acid [mg]2.5
Thiamin [mg]0.06
Riboflavin [mg]0.02
Niacin [mg]0.24
Vitamin B-6 [mg]0.02
Folate, total [µg]6
Folate, food [µg]6
Folate, DFE [µg]6
Choline, total [mg]48.4
Vitamin A, RAE [µg]2
Carotene, beta [µg]20
Vitamin A, IU [IU]33
Vitamin E (alpha-tocopherol) [mg]0.31
Vitamin K (phylloquinone) [µg]3.5
Fatty acids, total saturated [g]0.26
14:0 [g]0.01
16:0 [g]0.19
18:0 [g]0.06
Fatty acids, total monounsaturated [g]0.4
16:1 [g]0.01
18:1 [g]0.4
Fatty acids, total polyunsaturated [g]1.02
18:2 [g]0.9
18:3 [g]0.12
Sources include : USDA

Nutrition

Nutritionally speaking, one cup of soy yogurt contains roughly 20% of your protein needs for the day, as well as good levels of calcium, magnesium, vitamin C, and iron. A single cup of this yogurt contains approximately 250 calories, as well as 5 grams of fat, most of which are monounsaturated and polyunsaturated in nature.

Benefits

The most impressive benefits of soy yogurt include its ability to prevent osteoporosis and fight high blood pressure, among others.

  • Strengthening the bones due to good mineral content
  • Lowering blood pressure to protect heart health
  • Promoting antioxidant activity to reduce the risk of chronic diseases
  • Improving circulatory system
  • Protecting the gastrointestinal system
  • Anticancer potential

Soy Yogurt vs Regular Yogurt

  • The primary difference between soy yogurt and regular yogurt is that regular yogurt utilizes dairy products (e.g. cow’s milk) as the base, whereas soy yogurt uses soy milk, which is derived from soybeans.
  • Furthermore, depending on the type of soy-based yogurt you’re consuming, it may have higher levels of calories than traditional yogurt.
  • Regular yogurt also tends to have higher concentrations of protein.
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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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