Answer: Yes, soy milk can be incorporated into a ketogenic diet, but it should be consumed in moderation due to its carb content. It’s essential to keep your daily carb intake low to maintain ketosis.
Soy milk is a plant-based alternative to traditional milk and offers a unique nutritional profile that can fit into a keto diet with careful planning:
- Low in Carbohydrates: Despite containing some carbs, with 3.29 grams per 100 grams, soy milk is still a lower-carb option compared to many other dairy alternatives.
- Moderate in Fat: Soy milk contains 1.65 grams of fat per 100 grams, including 0.21 grams of saturated fat, which can contribute to your healthy fat intake on a keto diet.
- Protein Content: With 2.88 grams of protein per 100 grams, soy milk can help meet your protein needs without kicking you out of ketosis.
- Sugar Levels: While soy milk does have 2.47 grams of sugars per 100 grams, it’s less than many other milk alternatives. Still, it’s important to keep track of all sources of sugars in your diet.
- Calorie Count: At 41 calories per 100 grams, soy milk can fit into your daily calorie count without breaking the bank.
Remember, while soy milk can be a part of your keto diet, it’s essential to keep track of your servings and not overindulge. Every gram of carbohydrate counts when you’re trying to maintain ketosis!
- Amount Per ServingCalories41
- % Daily Value *
- Total Fat
- Saturated Fat 0.21g 2%
- Cholesterol 0mg 0%
- Sodium 49mg 3%
- Potassium 123mg 4%
- Total Carbohydrate
- Dietary Fiber 0.4g 2%
- Sugars 2.47g
- Protein 2.88g 6%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.