The 2025–2030 Dietary Guidelines for Americans (DGA) mark a continued emphasis on whole, nutrient‑dense foods for health and well-being. Below, read more about how high‑quality, affordable plant‑based proteins like tofu or tempeh can provide value in balanced eating patterns that align with the latest guidance.


Soy Protein Fits Within the DGA’s Recommendation for Selecting High‑Quality, Nutrient‑Dense Proteins

The DGA stress the importance of consuming a variety of protein-rich foods from both animal and plant sources, specifically naming soy as an option. Key guidance as it relates to protein and a healthy dietary pattern includes:

• Prioritize high‑quality, nutrient‑dense protein foods at every meal
• Consume a variety of plant‑sourced proteins – such as beans, peas, lentils, legumes, nuts, seeds, and soy
• Limit saturated fat intake to 10% or less of total daily calories
• Choose fermented foods and foods with fiber to support gut health

Many soy foods align well with these recommendations because they:

• Provide complete, high‑quality protein containing all essential amino acids
• Have lower amounts of saturated fat and contain little to no cholesterol
• Can provide fiber when choosing foods such as edamame and tempeh
• Include both fermented (tempeh) and non‑fermented options that can fit a wide range of cultural and dietary preferences

Focus on Nutrition, Not Just Processing Level
The DGA strongly encourage limiting highly processed foods, particularly those high in refined carbohydrates, added sugars, excess sodium, chemical additives, or artificial sweeteners.

Dismissing a food solely because of how it is processed ignores the importance of its nutritional contributions. It’s important to help your clients and patients understand that not all processing is bad. Foods like tofu, soy milk, and soy-based meat alternatives can be processed in ways that boost nutrition, safety and accessibility – using methods such as fortification or fermentation.

The healthfulness of soy foods should be determined by their nutrient value and research-backed health benefits, not merely their processing level. With so much misinformation circulating, it is essential to communicate this nuance to your patients or clients and help them understand how soy foods can support a balanced diet. 

Practical Ways to Encourage Soy Protein Intake
Here are some simple, everyday ideas for enjoying soy protein.

• Use soy milk in coffee, cereal, or smoothies
  • One eight-ounce glass of soy milk contains seven grams of protein, which is equivalent to the amount of protein in cow’s milk. Most soy milk also delivers similar amounts of calcium and Vitamin D.
• Add tofu or tempeh to stir-fries, bowls, and salads, or blend silken tofu into soups or smoothies for a creamy base.
  • Tofu comes baked, smoked, marinated, and crumbled. The protein amount can vary based on the variety (i.e., firm, extra firm, soft, etc). A 3 oz serving of firm tofu contains 9g of soy protein.
  • Tempeh cooks quickly and can be prepared in hundreds of ways with a variety of cooking methods. A 3 oz serving of this soy food provides 17 grams of high-quality protein and nearly 7 grams of fiber.
• Snack on edamame for protein and a good source of fiber.
  • U.S.-grown edamame is available in the pod or shelled in the frozen food and produce sections of grocery stores. One-half cup of cooked, shelled edamame contains 10 grams of soy protein and 6 grams of fiber.

For more recipe ideas, see SoyConnection.com/Recipes.