Soy Milk: Calories, Fiber, and Nutritional Breakdown Explained

I can't understand..?

Regarding the question about soy milk...
I'm a bit confused.
If 20 grams of soybeans contain 75 calories, does that mean that when blended with 240cc of water, the resulting soy milk still has 75 calories? If it still has 75 calories, does that mean the remaining soybean pulp is just fiber? Or does the soy milk become 55 calories (with carbohydrates not blended in) and the carbohydrates end up in the pulp?

Wú wěi xióng, 10~19 year old female. Ask Date: 2003/11/19

Dr. Shi Guimei reply Nutrition

Hello! In my previous response, I mentioned that 20 grams of soybeans contain either 75 calories or 55 calories, which is due to differences in the sources of information.
As for 240cc of unsweetened soy milk, it contains either 75 or 55 calories, based on the analysis of commercially available soy milk, which does not include the soybean residue.
This is respectfully submitted by Dietitian Shih Kuei-Mei, Director of the Nutrition Department at Taoyuan Hospital, Ministry of Health and Welfare.

Reply Date: 2003/11/19

More Info

When it comes to understanding soy milk and its nutritional breakdown, it's essential to consider the composition of soybeans and the process of making soy milk. Let's break down your questions regarding calories, fiber, and the nutritional aspects of soy milk.

First, let's clarify the caloric content of soybeans. Raw soybeans contain approximately 400 calories per 100 grams. Therefore, if you use 20 grams of soybeans, you are looking at about 80 calories (since 20 grams is 20% of 100 grams). However, when you make soy milk, you dilute the soybeans with water, which significantly alters the final caloric content of the beverage.

When you blend 20 grams of soybeans with 240 cc (or milliliters) of water, the resulting soy milk will not retain the full caloric content of the soybeans. The process of making soy milk involves blending the soybeans with water and then straining the mixture. The liquid that remains is the soy milk, while the solid residue is known as okara (or soy pulp).
The caloric content of the final soy milk will depend on how much of the soybean's nutrients are extracted into the liquid. Typically, the soy milk will contain some of the protein, fats, and carbohydrates from the soybeans, but not all. The okara, which is left behind after straining, contains a significant amount of fiber and some remaining protein and fat.
In terms of calories, homemade soy milk made from 20 grams of soybeans and 240 cc of water will likely have fewer calories than the original 80 calories from the soybeans alone. The exact caloric content can vary based on the efficiency of the blending and straining process, but a rough estimate might put it around 30-50 calories per cup (240 cc), depending on how much of the soybean's nutrients are extracted into the liquid.

Regarding the fiber content, the okara left after making soy milk is rich in dietary fiber. This fiber is beneficial for digestive health and can help regulate blood sugar levels. The soy milk itself will have some fiber, but it will be significantly lower than that found in the okara. If you are looking to increase your fiber intake, consider using the okara in recipes such as baked goods, soups, or veggie burgers.

To summarize, when you blend 20 grams of soybeans with 240 cc of water to make soy milk, the resulting beverage will not retain the full caloric content of the soybeans. Instead, it will have a reduced calorie count, likely around 30-50 calories per cup, depending on the extraction efficiency. The okara, which is the leftover pulp, is a fiber-rich food that can be utilized in various recipes to enhance your diet.

In conclusion, soy milk is a nutritious alternative to dairy milk, offering a good source of protein and other nutrients while being lower in calories than whole soybeans. It is also lactose-free, making it suitable for those with lactose intolerance. If you are looking to maximize the nutritional benefits of soybeans, consider incorporating both soy milk and okara into your diet.

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