Everyday Nutrition: Soy Sensitivity


Both of our kids (ages 3 and 1) are sensitive to soy. What protein sources are the best alternatives?

Despite most people associating vegans with tofu as our only protein source, there are options beyond soy. Beans, nuts, seeds (and their butters), and seitan are protein-packed choices. Additionally, vegetables and grains contain protein as well.

For toddlers, protein needs are going to typically fall within the range of 15-18 grams per day. In food, that looks like this:

  • 1/4 cup lentils = 4.5 grams of protein
  • 1/2 cup pasta = 3.5 grams of protein
  • 1/4 cup peas = 2 grams of protein
  • 1/4 cup broccoli = 1.5 grams of protein
  • 1/3 cup oatmeal = 2 grams of protein
  • 1 Tablespoon peanut butter = 4 grams of protein

Rest assured that meeting one’s daily protein need is not difficult when enough calories are being consumed from a variety of nutritious foods.

Have a nutrition question for Anya? Email her.

Disclaimer: Although Anya Todd, R.D. and Kara Rienzo, R.D.N. are registered dietitians, the nutrition content provided on is for educational and informational purposes only. Any or all changes to your diet and lifestyle should always first be discussed with your professional healthcare providers. assumes no responsibility or liability for any consequences resulting directly or indirectly from any action or inaction you take based on the information found on or material linked to on this website.

Posted in Everyday Nutrition, Infants & Toddlers (0-3)

Anya is a registered, licensed dietitian with more than a decade of experience in clinical settings, research, education, and community outreach. Currently, Anya is pursuing a graduate degree in Sustainable Food Systems. When not working or studying, she runs the Mid-Ohio Animal Welfare League, a volunteer-operated nonprofit that provides foster care to medically needy companion animals and brings low-cost vet services to under-served areas. Read more about Anya.