Plant · soy
Soy Milk (fortified)
Soy Milk (fortified) provides 3.3 g of protein per 100 g (6.6 g per typical serving).
3.3gprotein / 100 g
- Per serving
- 6.6 g (1 cup · 200 g)
- Calories
- 54 kcal / 100 g
- Protein density
- 6.1 g / 100 kcal
PDCAAS
0.91
Scale 0–1 (capped at 1.0)
DIAAS
85%
High quality
Leucine
0.4 g
0.8 g per serving
Digestion
Fast
Best: Post-workout
Limiting amino acid
Methionine
Pair it to complete the profile
Nutrition per 100 g
- Protein 3.3 g 25% kcal
- Fat 1.8 g 30% kcal
- Carbs 6 g 45% kcal
| Calories | 54 kcal |
|---|---|
| Leucine | 400 mg (12.1% of protein) |
| Lysine | 350 mg |
| Typical serving | 1 cup (200 g) |
Leucine threshold
About 2.5–3 g of leucine per meal maximally switches on muscle protein synthesis.
2.5 g
One serving (1 cup) = 0.8 g leucine
About 3.1 servings reach the threshold, or combine with a leucine-rich food.
Pair it with
- Rice, oats or whole-grain breadGrains supply the methionine legumes and fruits lack.
- Sesame, sunflower or hemp seedsSeeds are rich in sulfur amino acids.
- Eggs or dairy (if vegetarian)Complete proteins fill every gap.
Cost & footprint
- Cost per gram of protein
- $0.015
- Cost for 30 g protein
- ≈ $0.45
- Carbon footprint
- 1.8 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.