Soy bean

Legume

Item Rating: 93/100

1 serving (100 grams) contains 173 calories, 16.6 grams of protein, 9.0 grams of fat, and 9.9 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		346
% Daily Value*
Total Fat		18 g	23%
	Saturated Fat	2.6 g	13%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 mg	0%
Total Carbohydrates		19.8 g	7%
	Dietary Fiber	12 g	42%
	Sugars	6 g
protein		33.2 g	66%
Vitamin D		0 mcg	0%
Calcium		554 mg	42%
Iron		31.4 mg	174%
Potassium		3594 mg	76%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

🥩 High protein

Source of Calories

Fat: 162 cal (43.3%)

Protein: 132 cal (35.5%)

Carbs: 79 cal (21.2%)

About Soy bean

Soybeans, originating from East Asia, are a versatile legume widely used in global cuisines. Traditionally integral to Asian dishes, they form the basis for products like tofu, tempeh, soy milk, and soy sauce. Nutritionally, soybeans are a powerhouse, providing high-quality plant-based protein, essential amino acids, fiber, and healthy unsaturated fats. They are rich in micronutrients such as iron, calcium, potassium, and magnesium, along with bioactive compounds like isoflavones, which act as phytoestrogens. One cup of cooked soybeans delivers approximately 29 grams of protein, making it an excellent choice for vegetarians and vegans.

Health Benefits

• Promotes muscle repair and growth due to its complete protein profile containing all nine essential amino acids.
• Supports bone health with significant amounts of calcium and magnesium, crucial for maintaining bone density.
• May reduce cholesterol levels through its unsaturated fats and bioactive isoflavones, which can improve heart health.

Dietary Considerations

Allergens: Contains soy

Suitable for: Vegan, vegetarian, plant-based

Not suitable for: Soy allergy, g6pd deficiency (due to potential soy-related oxidative stress)

Selection and Storage

Store dried soybeans in an airtight container in a cool, dry place. Refrigerate or freeze cooked soybeans for up to four days to maintain freshness.

Common Questions About Soy bean Nutrition

Is soy bean high in protein?

Yes, soybeans are an excellent source of protein, containing about 36 grams of protein per 100 grams of cooked soybeans. This makes them a popular choice for vegetarians, vegans, and anyone looking to increase their protein intake.

Can I eat soy bean on a keto diet?

Soybeans can be consumed in moderation on a keto diet as they are relatively low in net carbs, with about 6 grams of net carbs per 100 grams of cooked soybeans. However, always monitor portion sizes to stay within daily carb limits on keto.

What are the health benefits or concerns of eating soy beans?

Soybeans are rich in nutrients like protein, fiber, folate, iron, and calcium, and they contain isoflavones, which are plant-based compounds that may support heart health and hormonal balance. However, some people may be concerned about phytoestrogens in soy; these are generally safe for most individuals when consumed in moderate amounts, but those with specific medical conditions should consult a healthcare provider.

How much soy bean should I eat in a day?

A typical portion size of cooked soybeans is about ½ cup (86 grams), which provides roughly 14 grams of protein and 150 calories. Eating 1-2 servings per day is safe for most people and can offer various health benefits when part of a balanced diet.

How do soy beans compare to other protein sources like lentils or chickpeas?

Soybeans are higher in protein than lentils or chickpeas, offering 36 grams of protein per 100 grams compared to 9 grams in lentils and 8 grams in chickpeas. Additionally, soybeans contain all essential amino acids, making them a complete protein, a quality not found in lentils or chickpeas unless paired with complementary proteins.

Data Sources & Scientific References