Beverages, Protein powder soy based
FDC 173181scoop (45 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 69 · +40 vs Beverages medianThis soy-based protein powder scores 69 of 100, a Good band ranking 9th of 60 among beverages, well above the category's median of 29. It's an excellent source of protein at 111% of the daily value, plus iron at 67%, fiber at 24%, and potassium at 20% per 100 grams.
It's meant to be mixed into water or milk as a shake rather than drunk on its own, with a 45-gram scoop the standard serving. The formulation runs high in sodium at 733 milligrams per 100 grams and high in sugars at 22.2 grams per 100 grams, worth checking against the rest of the day's intake if it's a regular habit.
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Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 388 kcal | 19% |
| Total fat | 5.6 g | 7% |
| Saturated fat | 1.1 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 733 mg | 32% |
| Carbohydrate | 29 g | 11% |
| Dietary fiber | 6.7 g | 24% |
| Sugars | 22 g | |
| Protein | 56 g | 111% |
| Potassium | 933 mg | 20% |
| Calcium | 178 mg | 14% |
| Iron | 12 mg | 67% |
| Magnesium | 64 mg | 15% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | 9% |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.5 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 330 mg | 14% |
| Carbohydrate | 13 g | 5% |
| Dietary fiber | 3 g | 11% |
| Sugars | 10 g | |
| Protein | 25 g | 50% |
| Potassium | 420 mg | 9% |
| Calcium | 80 mg | 6% |
| Iron | 5.4 mg | 30% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 173181Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the beverages median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cranberry juice cocktail, bottledDensity 73 vs 69Beverages, citrus fruit juice drink, frozen concentrateDensity 78 vs 69Beverages, pineapple and grapefruit juice drink, cannedDensity 81 vs 69Original analysis by NutriVerdict
In the kitchen and how to use it
Soy-based protein powder is a plant-derived supplement made by isolating protein from soybeans into a fine powder, typically mixed into water, milk, or a smoothie rather than eaten on its own. It has a milder, slightly beany flavor compared to some other plant proteins, and it blends well with fruit, cocoa powder, nut butter, or oats to mask that base flavor while adding body to a shake. It is also sometimes used in baking as a partial flour substitute to boost the protein content of pancakes or muffins.
Powders like this should be stored in a cool, dry place with the container sealed tightly between uses to prevent clumping from moisture. One scoop (45 g) delivers 388 calories and a substantial 55.6 g of protein, 111 percent of the Daily Value, along with 67 percent of the Daily Value for iron and 6.7 g of fiber, 24 percent of the Daily Value, making it a concentrated way to add protein to a meal that is otherwise light on it. At 733 mg of sodium and 22.2 g of sugar per serving, it is worth checking how it fits into the rest of the day's intake before using it daily.
Frequently asked questions about beverages
How many calories are in a scoop of soy protein powder?
One scoop (45 g) of soy-based protein powder has 388 calories.
Is soy protein powder a good source of protein?
Yes, one scoop provides 55.6 g of protein, which is 111 percent of the Daily Value.
How is soy protein powder typically used?
It is usually mixed into water, milk, or smoothies, and can also be used as a partial flour substitute in baking.