Plain soy yogurt has 4 g protein and 70 calories per 100 g. Among plant-based yogurts it has the best protein content, though still below Greek yogurt (~10 g). Bacterial cultures provide similar fermentation benefits to dairy yogurt.
How should I track Soy yogurt, plain?
Plant-based foods like Soy yogurt, plain often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.
