Last Updated on Sep 27, 2019


Soybean is hailed as the most protective bean. Soy contains 26 percent protein. It has the highest protein content amongst plant products. “Soy protein” refers to the protein found in soybeans. As animal protein contains all the essential amino acids, lacking in pulse protein, soy is often used to replace the animal proteins in an individual's diet.

Soybean is the only vegetable food that contains all eight essential amino acids. Soybeans are processed into various soy products namely soy flour, soy milk, cottage cheese like tofu, fermented products like tempeh and miso.

Health Benefits of Soy



Soybean is the richest plant source of protein. Soy protein is also of the highest quality amongst all legumes. Under guidelines adopted by the Food and Drug Administration and the World Health Organization for evaluating protein quality for children and adults, soy protein isolate receives a rating of 1, which is the highest possible score. This means that the quality of soy protein is equal to that of meat and milk proteins.

Most plant proteins are considered "incomplete" proteins because they are low in one or more essential amino acids. Levels of one amino acid or another are insufficient for human needs. Grains are typically low in lysine; beans are typically low in the sulfur amino acids, methionine and cysteine. However, the level of sulfur amino acids in soybeans is higher than in other beans, and therefore soy protein is equivalent to animal protein in quality.

The World Health Organization (WHO) and the US Food and Drug Administration use an alternative method for evaluating protein quality called the Protein Digestibility Corrected Amino Acid Score (PDCAAS). The PDCAAS for soy protein isolate is 1.0, which makes soy equivalent to animal proteins in quality and higher than other plant protein foods. Soy foods if used smartly contribute significantly toward meeting protein needs, and could be an excellent addition to a diet for a variety of reasons.


Like protein, soybeans are high in fat too. Most legumes (except peanuts) contain between 2 to 14 percent fat, whereas soybean contains 31 percent fat.

At the same time, most of the fat in soybeans is unsaturated and beneficial. Polyunsaturated, monounsaturated and saturated fats make up 63 percent, 23 percent, and 14 percent respectively of the fat in soybeans with saturated fat being the lowest. The polyunsaturated fat content of soybean includes linolenic acid or omega-3 fatty acid. The presence of omega–3 fats makes it special as soybeans are one of the very few plant sources of this essential fatty acid. Omega-3 fatty acids form an essential nutrient which help reduce the risk of both heart disease and cancer.

Soybeans Prevent Heart Disease & Cancer

Soybean oil can be used in cooking. Some soy foods have the fat removed. Defatted soy flour is commonly available. Reduced-fat tofu and reduced or non-fat soymilk also form some low fat alternatives.


A serving of soybeans provides approximately eight grams of dietary fiber. However, some soy foods are processed in ways that decrease the fiber content significantly. Tofu and soymilk contain very little fiber, while soy foods that utilize the whole bean such as tempeh, soy flour and textured soy protein are high in fiber.



Soy is rich in iron too. However, both phytate and soy protein reduce iron absorption which leads to the iron in soyfoods being poorly absorbed. Iron could be better absorbed from fermented soyfoods like tempeh and miso.


Soy foods are a good source of calcium in comparison to the commonly used legumes. Processing affects the calcium content of soyfoods considerably. Tofu due to its processing methods can contain between 120 and 750 mg of calcium per 1/2 cup serving. Soymilk contains around 93 mg of calcium per one cup serving. The calcium-fortified soymilk could often contain between 200 and 300 mg of calcium per serving and a good amount of vitamin D.

Although soyfoods are high in both oxalates and phytates that inhibit calcium absorption, the calcium from soyfoods is well absorbed and has an absorption rate equal to that of milk.

Soy Milk is a Good Source of Protein & Calcium

Other Nutrients

Like other whole grains, soyfoods are rich in B-vitamins, particularly niacin, pyridoxine and folacin. Soy milk is well fortified with vitamin B12 which makes it a prominent source of this essential nutrient.

Nutrient Content of Soyfoods

Food Calories Protein grams Carbohydrate grams Fat grams Saturated Fat
1/2 cup, cooked
149 14.3 8.5 7.7 1.1
Tempeh 1/2 cup 165 15.7 14.1 6.4 1.1
Soy Protein
1/2 cup, cooked
59 11 7 0.2 fat free
Soynuts 1/4 cup 202 15 14.5 10.0 1.6
Tofu 1/2 cup 94 10 2.3 5.9 0.9
Soy flour,
defatted 1/4 cup
81.7 12.8 8.4 0.3 .02
Soy Milk,
plain 1 cup
79 6.6 4.3 4.6 0.5
Food Niacin
Folic Acid
1/2 cup, cooked
1.35 .20 47 88 4.42 74 .35 .99
Tempeh 1/2 cup 3.8 .25 43 77 1.9 58 .55 1.5
Textured Soy
1/2 cup, cooked
.75 .12 --- 85 2 86 .32 1.37
Soynuts 1/4 cup 0.6 .09 91 59 1.65 63 .35 1.35
Tofu 1/2 cup 0.2 .06 19 130* --- 127 .24 1.00
Soy Flour,
defatted 1/4 cup
0.65 .14 76 60 2.3 72 1 .61
Soy Milk,
plain 1 cup
1.4 .10 4 93 1.38 45 .288 .54
Miso 2 Tbsp. 0.3 --- 10.1 23 .95 14.5 .15 1
Adult Recommended
Daily Allowance
15 1.6-2.0 180-200 800 10-15 280-350 1.5-3.0 12-15


Recommended servings of soy: 1-2 servings per day

There are various anti-nutritional factors in soybean as in other pulses. However most of them are heat liable and can be eliminated by suitable heat treatments.

Soybean in comparison to other legumes is far superior in terms of health benefits.

  • Low in fat with no cholesterol
  • Contains essential heart friendly omega-3 fats
  • An excellent source of fiber
  • Is a good source of enriched calcium and vitamin B12
  • Is a complete protein, containing all the amino acids essential to human nutrition
  • Provides important minerals such as calcium, magnesium, iron and selenium
  • Rich in probiotics in the form of fermented soy products, such as miso, tempeh, and soy yogurt
  • Contains isoflavones which are beneficial in reducing risk of various cancers, heart disease and osteoporosis
  • Whole soy foods such as tofu and tempeh form a nutrient rich alternative to meat

Soybeans, mature cooked, boiled, without salt

The nutritional values of "Soybeans, mature cooked, boiled, without salt" per 100 grams are:
Nutrition Summary
Total Calories 173
Protein 16.6 g
Fat 0.4 g
Carbohydrate 9.9 g
NutrientsAmount%Daily Value
Calcium, Ca 102 mg 10.2 %
Copper, Cu 0.41 mg 20.35 %
Iron, Fe 5.14  mg 28.56 %
Magnesium, Mg 86 mg 21.5 %
Manganese, Mn 0.82 mg 41.2 %
Phosphorus, P 245 mg 24.5 %
Potassium, K 515  mg 14.71 %
Selenium, Se 7.3 mcg 10.43 %
Sodium, Na 1 mg 0.04 %
Zinc, Zn 1.15 mg 7.67 %
Vitamin A 9  IU 0.18 %
Vitamin C 1.7 mg 2.83 %
Vitamin B6 0.23 mg 11.7 %
Vitamin E 0.35 mg 1.17 %
Vitamin K 19.2  mcg 24 %
Riboflavin 0.29  mg 16.76 %
Thiamin 0.16 mg 10.33 %
Folate, DFE 54  mcg 13.5 %
Niacin 0.4  mg 2 %
Sugars 3 g
Fiber 6  g 24 %
Cholesterol 0 mg 0 %
Water 62.55 g
Carotene, alpha 0 mcg
Carotene, beta 5  mcg
Choline 47.5 mg
Lycopene 0  mcg
View all +
Data source: USDA Nutrient Database, R25
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.


  1. Acharya N.G., Soybean The Miracle Golden Bean, Food and Nutrition Board, April, 1999 Messina MJ Legumes and soybeans: overview of their nutritional profiles and health effects. American Journal of Clinical Nutrition. 1999; 70:439S-450S.
  2. Sacks FM, et al. Soy protein, isoflavones, and cardiovascular health. Circulation. 2006;113:1-11.
  3. Sarkar F, et al. Mechanisms of cancer chemoprevention by soy isoflavone genistein. Cancer and Metastasis Reviews. 2002; 21: 265-280.
  4. The Healing Foods Pyramid™, Nutrition Education Team, University of Michigan Integrative Medicine, Department of Family Medicine, 2009.
  5. Kristen S. Montgomery, J Perinat Educ. 2003 Summer; 12(3): 42–45.
  6. United Soyabean Board

Latest Publications and Research on Health Benefits of Soybean


@Guest Wednesday, July 26, 2017

this is a great article on soy- thank you!

jmgowda25 Thursday, August 8, 2013

very very very good information thanks a lot

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