How Much Soy Milk Is Good for a Day?

Soy milk is a smart everyday beverage because it's rich in protein, low in fat and may offer significant cardiovascular benefits. To get the best from those benefits, you'll have to drink more than just a glass or look to supplement your diet with other healthy soy protein sources.

Nutrition Facts

A 1 cup serving of original or vanilla-flavored soy milk has approximately 130 calories, 8 g soy protein, 4.25 g fat, 15 g carbohydrates, 1.5 g fiber and 10 g sugar. Unsweetened soy milk is a lighter beverage, with about 80 calories and no added sugar in 1 cup.

Benefits

Drinking soy milk daily can help you get a sufficient amount of protein, especially if you're a vegetarian or vegan. Protein enhances proper growth and repair for bones, muscles, blood and skin tissue. The protein in soy milk is an especially high-quality source because it comes without the cholesterol or saturated fat found in meat and many dairy products. In a study published in the August 2004 journal "Maturitas," researchers discovered the protein present in soy milk relieved hormone-related symptoms in postmenopausal women.

Daily Recommendations

Soy may also boost heart health. According to the United Soybean Board, having 25 g of soy protein every day, or about the amount found in three glasses of soy milk, can reduce the risk of heart disease. MayoClinic.com recommends getting about 50 to 175 g protein total in a day, so it can be helpful to get 15 percent on the low end and up to 50 percent of your daily protein from soy milk.

Limitations

Despite soy milk's numerous health benefits, it also has notable limitations. Since it's relatively high in calories, drinking several glasses each day can interfere with weight loss and weight maintenance efforts. You may also become subject to nutrient deficiencies if you get too much of your protein from soy milk and neglect other high-protein foods, such as low-fat dairy products, lean meats, fish, beans, legumes, seeds, nuts and nut butter.

Considerations

If you don't like soy milk or don't currently drink it, you can get similar health benefits by including other soy products in your daily diet, such as edamame, soy nuts, tempeh, tofu, soy yogurt or soy protein powder. For specific dietary recommendations, speak with your physician or a registered dietitian