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Soybean

Legume

Soybean

A protein and fat-rich legume commonly used for plant-based protein, oil production, and fermented foods.

Soybeans are a high-protein legume native to East Asia, widely cultivated for their edible bean, oil, and numerous processed food products like tofu and tempeh.

protein and fat-dense legume

Typical serving · 100g

Common varieties · edamame (green immature soybean), yellow soybean, black soybean, brown soybean

82health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

High proteinHigh fiberLow glycemicDiabetes-friendlyGut health

The story

What makes it unique

Soybeans are dense in protein and fat, with moderate complex carbohydrates and high fiber. Digestion is slow due to the high protein, fat, and fiber content, promoting prolonged satiety. As a minimally processed whole food, they retain their native micronutrient and phytochemical profile, including isoflavones.

Varieties: edamame (green immature soybean) · yellow soybean · black soybean · brown soybean

#soybean#plantprotein#legume#lowglycemic#isoflavones#completeprotein#highfiber#veganprotein#soynutrition

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

446kcal

Density 4.46 kcal/g

Protein

36.5g

Carbs

30.2g

Fat

19.9g

Fiber

9.3g

Sugar

7.3 g

Sodium

2 mg

Potassium

1797 mg

Glycemic index

15

Glycemic load

1

Water content

8.5%

Standout compounds

Nutrient highlights

  • Protein

    high

    Supports muscle synthesis and satiety

  • Isoflavones

    high

    Provides antioxidant and mild estrogenic effects for cardiovascular health

  • Fiber

    moderate

    Promotes digestive regularity and feeds gut microbiota

  • Potassium

    high

    Helps regulate blood pressure and fluid balance

  • Iron

    moderate

    Essential for oxygen transport in the blood

Wellness map

Health scores & processing

Weight loss
55
Satiety
85
Blood sugar
90
Gut health
80
Heart health
85
Fitness
80
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Whole soybeans are unprocessed or minimally processed agricultural commodities, though they are frequently used as base ingredients for ultra-processed foods.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietyexcellent
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelgood
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Conventional soybeans are heavily sprayed with pesticides, making organic sourcing preferable. They can also accumulate cadmium from soil. Raw soybeans contain trypsin inhibitors and must be cooked to be safe for consumption.

75safety

Evidence confidence 85%

  • Pesticideshigh
  • Antibioticslow
  • Heavy metalsmoderate
  • Contaminationlow

Watch for

  • pesticide residues
  • cadmium
  • GMO cross-contamination

Safer choices

Organic, non-GMO certified whole soybeans

Prep tips

Soak overnight and boil thoroughly to neutralize trypsin inhibitors and hemagglutinin.

High prevalence of genetically modified varieties requires labeling in some regions; conventional farming uses significant herbicides.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High calorie density makes portion control essential, though high protein and fiber provide strong satiety.

  2. Blood sugar

    Very low glycemic index and load; fiber and fat slow carbohydrate absorption, preventing glucose spikes.

  3. Fitness & energy

    Excellent plant-based protein source for muscle repair, though high fat content makes it slower to digest than isolated soy protein.

  4. Gut health

    Fiber feeds beneficial gut bacteria, and isoflavones may reduce gut inflammation, though some individuals experience bloating from oligosaccharides.

  5. Processing quality

    Whole soybeans are minimally processed, but they are often the base for highly refined oils and protein isolates.

  6. Food safety

    Must be cooked to destroy anti-nutritional factors like trypsin inhibitors; high pesticide risk in conventional farming.

  7. Common mistakes

    Eating raw soybeans, which are toxic, or assuming all soy products like soybean oil retain the protein and health benefits of the whole bean.

  8. Best preparation

    Boiling, roasting, or fermenting as in tempeh or natto to maximize nutrient absorption and neutralize anti-nutrients.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • plant-based muscle building

    Provides a complete protein profile essential for muscle repair on a vegan or vegetarian diet.

  • blood sugar stabilization

    Low glycemic impact and high fiber make it ideal for managing post-meal glucose levels.

  • fermented gut health support

    When fermented into tempeh or natto, soybeans offer probiotics and enhanced nutrient absorption.

Balance sheet

Pros & cons

Upsides

  • Complete plant protein with all essential amino acids
  • Very low glycemic index prevents blood sugar spikes
  • High fiber and protein maximize satiety
  • Rich in isoflavones which support heart health
  • Versatile base for numerous minimally processed foods like tempeh

Trade-offs

  • High calorie density requires portion awareness
  • Raw soybeans are toxic and must be thoroughly cooked
  • Conventional crops are heavily treated with pesticides and often genetically modified
  • Contains oligosaccharides that can cause gas and bloating
  • Common allergen for many individuals

Fit check

Who is it for?

Great match

  • plant-based muscle building
  • blood sugar management
  • heart-healthy diets
  • high-protein vegan meals

Consider alternatives

  • strict low-calorie diets
  • low-fat diets
  • individuals with severe soy allergies
  • FODMAP-sensitive individuals

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Soybean

    This food

    Soybean

    VS95% alike
    Edamame

    Compare with

    Edamame

    Edamame is lower in calories and fat, making it better for weight loss, while mature soybeans are denser in protein and iron.

    Edamame offers fewer calories and more vitamin K, while mature soybeans provide denser protein and iron for muscle building.

    Soybean vs Edamame
  • Soybean

    This food

    Soybean

    VS80% alike
    Lentils

    Compare with

    Lentils

    Lentils are lower in fat and calories, making them better for weight loss, while soybeans offer more protein and healthy fats.

    Lentils are lighter and lower in fat for dieting, while soybeans provide a complete protein profile and more healthy fats.

    Soybean vs Lentils
  • Soybean

    This food

    Soybean

    VS75% alike
    Chickpeas

    Compare with

    Chickpeas

    Chickpeas are lower in fat and calories, whereas soybeans provide significantly more protein and a complete amino acid profile.

    Chickpeas are lower in calories and fat, while soybeans deliver much higher protein and all essential amino acids.

    Soybean vs Chickpeas
  • Soybean

    This food

    Soybean

    VS85% alike
    Tofu

    Compare with

    Tofu

    Tofu is a processed form of soybean with lower carbs and fiber, while whole soybeans retain their fiber and full micronutrient profile.

    Tofu is lower in calories and carbs for strict diets, while whole soybeans offer more fiber and intact micronutrients.

    Soybean vs Tofu
  • Soybean

    This food

    Soybean

    VS75% alike
    Black Beans

    Compare with

    Black Beans

    Black beans are lower in calories and fat, but soybeans are much higher in protein and healthy fats.

    Black beans are lighter on calories, while soybeans pack significantly more protein and healthy fats per serving.

    Soybean vs Black Beans
  • Soybean

    This food

    Soybean

    VS90% alike
    Tempeh

    Compare with

    Tempeh

    Tempeh is fermented soybean, offering probiotics and better digestibility, while whole soybeans are unfermented and cheaper.

    Tempeh provides probiotics and easier digestion through fermentation, while whole soybeans offer a whole-food, unprocessed form.

    Soybean vs Tempeh
  • Soybean

    This food

    Soybean

    VS70% alike
    Quinoa

    Compare with

    Quinoa

    Quinoa is a grain with higher carbs and lower fat, while soybeans are a legume with much higher protein and fat content.

    Quinoa is a lighter carb-focused complete protein, while soybeans are a dense, high-fat, high-protein legume.

    Soybean vs Quinoa
  • Soybean

    This food

    Soybean

    VS80% alike
    Peanuts

    Compare with

    Peanuts

    Peanuts are higher in fat and calories, while soybeans offer a better omega-3 to omega-6 ratio and more fiber.

    Peanuts are higher in calories and saturated fat, while soybeans provide a better fat profile and more fiber per calorie.

    Soybean vs Peanuts
  • Soybean

    This food

    Soybean

    VS75% alike
    Kidney Beans

    Compare with

    Kidney Beans

    Kidney beans are lower in fat and protein, while soybeans are a denser source of complete protein and isoflavones.

    Kidney beans are lower in calories and fat, while soybeans are a nutritional powerhouse with complete protein and isoflavones.

    Soybean vs Kidney Beans
  • Soybean

    This food

    Soybean

    VS65% alike
    Hemp Seeds

    Compare with

    Hemp Seeds

    Hemp seeds are higher in fat and lower in carbs, while soybeans provide more volume, fiber, and a similar complete protein profile.

    Hemp seeds offer a low-carb complete protein, while soybeans provide more fiber and volume for greater meal satiety.

    Soybean vs Hemp Seeds

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are soybeans good for weight loss?

    Soybeans are high in protein and fiber, which increases fullness, but their high calorie density means portion control is necessary for weight loss.

  • Do soybeans increase estrogen?

    Soy contains phytoestrogens (isoflavones), which are much weaker than human estrogen and do not feminize men or disrupt hormones in healthy people.

  • Are soybeans safe to eat raw?

    No, raw soybeans contain trypsin inhibitors and hemagglutinin, which are toxic and interfere with digestion; they must be cooked thoroughly.

  • How much protein is in soybeans?

    Cooked soybeans provide about 17 grams of protein per cup, while raw mature soybeans contain roughly 36 grams per 100 grams.

  • Are soybeans good for diabetics?

    Yes, soybeans have a very low glycemic index and load, and their protein and fiber help stabilize blood sugar levels.

  • What is the difference between edamame and soybeans?

    Edamame are immature green soybeans harvested before hardening, while standard soybeans are mature, dried, and typically yellow or black.

  • Do soybeans cause bloating?

    Yes, soybeans contain oligosaccharides, a type of carbohydrate that can cause gas and bloating in some individuals if not properly cooked or fermented.

  • Is soy bad for men?

    No, extensive research shows that moderate soy consumption does not lower testosterone or negatively affect male reproductive health.

  • How do you cook raw soybeans?

    Soak dried soybeans overnight, then boil them for 1-3 hours until tender to ensure anti-nutrients are destroyed and the beans are digestible.

  • Are soybeans a complete protein?

    Yes, soybeans are one of the few plant foods that provide all nine essential amino acids in adequate ratios, making them a complete protein.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

90

Food safety

90

Comparisons