1 serving (100 grams) contains 173 calories, 16.6 grams of protein, 9.0 grams of fat, and 9.9 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
402.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.9 g | 26% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.7 mg | 0% | |
| Total Carbohydrates | 23.0 g | 8% | |
| Dietary Fiber | 14.0 g | 50% | |
| Sugars | 7.0 g | ||
| protein | 38.6 g | 77% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 644.2 mg | 49% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1197.7 mg | 25% | |
* 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
Source of Calories
About Soy
Soybeans are legumes originating from East Asia, often used in cuisines worldwide in forms like tofu, soy milk, edamame, or soy protein. They are highly valued for their dense nutritional profile, offering a good balance of macronutrients and being an excellent source of plant-based protein. Soybeans contain approximately 173 calories per 100 grams, with 16.6 grams of protein, 9 grams of healthy fats, and 9.9 grams of carbohydrates, including 6 grams of fiber. They are also rich in calcium (277 mg) and iron (3.5 mg), with small amounts of Vitamin C. Soybeans are a staple in vegetarian and vegan diets due to their high protein content and status as a complete protein, meaning they contain all nine essential amino acids required for human health.
Health Benefits
- High-quality protein source: Soybeans provide 16.6 grams of plant-based protein per 100 grams, including all nine essential amino acids.
- Supports bone health: Containing 277 mg of calcium per serving, soybeans contribute to maintaining bone density.
- Rich in iron: With 3.5 mg of iron, soy helps support healthy red blood cell production and prevents anemia.
- Promotes digestive health: The 6 grams of dietary fiber per serving improve bowel health and regulate blood sugar levels.
- Cardiovascular support: Soy isoflavones, compounds found in soy, may help reduce LDL (bad cholesterol) and improve heart health.
Dietary Considerations
Selection and Storage
Store dry soybeans in an airtight container in a cool, dry place, and refrigerate cooked soybeans in sealed containers for up to 3-4 days.
Common Questions About Soy Nutrition
Is soy high in protein?
Yes, soy is considered a high-protein food. A 100-gram serving of cooked soybeans provides 16.6 grams of protein, making it an excellent plant-based protein source, especially for vegans and vegetarians.
Can I eat soy on a keto diet?
Yes, you can include soy in a keto diet in moderation. With 9.9 grams of carbs and 6 grams of fiber per 100 grams, soy has a net carb count of only 3.9 grams, which fits well within keto macronutrient restrictions.
What are the health benefits and concerns of eating soy?
Soy is rich in protein, fiber, and essential nutrients like iron and calcium. It may support heart health and reduce cholesterol levels. However, some people are concerned about its isoflavones, a type of phytoestrogen, and its potential effect on hormone-sensitive conditions, but research suggests moderate consumption is generally safe for most people.
How much soy should I eat per day?
Moderation is key when consuming soy. Eating 1-2 servings per day, such as 100-200 grams of cooked soybeans or 1 cup of soy milk, is generally considered safe and can provide beneficial nutrients without overloading on soy isoflavones.
How does soy compare to tofu or tempeh?
Soybeans, tofu, and tempeh all come from the same source but differ in texture and nutritional profile. Whole soybeans provide the highest protein and fiber content (16.6g and 6g per 100g, respectively), while tofu is lower in fiber and protein. Tempeh is fermented, making it easier to digest and richer in probiotics compared to soybeans and tofu.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
