SaveSoy has been eaten in East Asia for thousands of years, and it is still one of the most protein-packed foods you can buy for the price. Yet it gets a confusing reputation online. Let’s look at what soybeans actually contain and the easiest ways to eat them.
Soybeans Nutrition: What Is in a Cup?
According to USDA FoodData Central, 1 cup (172 g) of cooked mature soybeans has about:
- 296 calories
- 31 g protein, more than almost any other bean
- 10 g fiber
- 15 g fat, mostly unsaturated
- 8.8 mg iron and about 148 mg magnesium
For comparison, a cup of cooked black beans or chickpeas has roughly half the protein. That is why soy foods are the backbone of so many vegetarian diets.
Why Soy Is Worth Eating
Save- Complete plant protein: soy provides all the essential amino acids, which makes it an easy swap for meat.
- Fiber plus protein: a rare combo that keeps you full for hours.
- Low in saturated fat: replacing some red or processed meat with soy foods is a simple way to cut saturated fat.
- Calcium (when set or fortified): tofu made with calcium sulfate and fortified soymilk are good non-dairy calcium sources.
What about the scary headlines? For most people, eating soy foods as part of a normal diet is considered safe. If you have a soy allergy, a thyroid condition, or a hormone-sensitive health condition, talk to your doctor about what is right for you.
Soy Foods Compared
| Soy food (per 100 g) | Protein | Calories | Best use |
|---|---|---|---|
| Tempeh | 20.3 g | 192 | Sandwiches, stir-fries |
| Soybeans, cooked | 18.2 g | 172 | Soups, chili, salads |
| Tofu, firm | 17.3 g | 144 | Baked, scrambled, stir-fried |
| Edamame, cooked | 11.9 g | 121 | Snacks, grain bowls |
| Soymilk, unsweetened | 2.9 g | 33 | Oatmeal, smoothies, coffee |
5 Easy Ways to Eat More Soy
Save- Edamame snack: steam frozen edamame for 5 minutes, toss with salt and chili flakes.
- Crispy baked tofu: press, cube, toss with soy sauce and cornstarch, bake at 425°F for 25 minutes.
- Tofu scramble: crumble firm tofu into a pan with turmeric, garlic, and spinach.
- Soybean chili: swap half the beans in your chili for cooked soybeans.
- Soymilk swap: use unsweetened soymilk in oatmeal and smoothies. See how it compares in our types of milk guide.
For more plant protein ideas, read our list of the best vegetarian protein sources and our high-protein breakfasts without eggs.
Sources: USDA FoodData Central: soybeans, cooked (174271), tempeh (174272), firm tofu (172475), edamame (168411), soymilk (175215).
