Recommended Amount of Soy Intake

Soy proteins have more polyunsaturated fats, vitamins, and minerals than meat or dairy products. The FDA recommends that you aim to include 25 grams of soy a day in your diet. In order to achieve this goal, it is best to include 2-4 servings of soy foods in your meal plan each day. One cup of soy milk, 3-4 oz. of tofu, ½ cup of soybeans or ¼ cup soy nuts are each considered to be one serving of soy. To ensure that your intake of saturated fat remains low, choose soy protein sources over animal sources frequently. Sources and amounts of soy protein are as follows:

It is best to spread your servings of soy out over the entire day rather than having all 25 grams at once. However, it’s important to remember that even if your intake is a little less than 25 grams per day, you are still on your way to lowering your cholesterol and reducing your risk of heart disease. As previously stated, although the benefit of soy protein in protection against cardiovascular heart disease continues to be studied, eating foods containing soy protein and replacing foods high in animal fats is beneficial to heart health.  It is not advisable for women who have or have previously had breast cancer to consume this amount of soy.

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