Energy & Metabolism
Soybeans
The legume behind tofu, tempeh, and edamame, a complete plant protein with isoflavones studied for hormonal and bone health.
Heart Health
Hormone Balance
Bone Health
Serving
1 cup, cooked (172g)
Calories Per Serving
298
Key nutrients
Complete protein, isoflavones, folate, fiber
Nutrient density
Not officially rated
Why it’s worth eating
Soybeans are a top plant-based protein source, rich in iron, calcium, and isoflavones. They support muscle, bone, and heart health. Enjoy as tofu, tempeh, or in bean form.
What you may notice
Satiety and energy after meals
Cycle or hormone-related comfort
Markers worth tracking
Hormone panel (as advised by a doctor)
Lipid panel
How to eat it
Cook thoroughly, raw or undercooked soybeans contain compounds that interfere with digestion and need heat to neutralize.
Pairs well with
Seaweed, a traditional pairing that adds iodine, useful alongside soy's mild effect on thyroid hormone binding
Whole grains, rounds out a complete amino acid profile
Storage
Store dried soybeans in an airtight container indefinitely; refrigerate cooked soybeans for 3-4 days.
The numbers, per 1 cup, cooked (172g)
0%
Vitamin K
0%
Vitamin A
3%
Vitamin C
13%
Calcium
49%
Iron
35%
Magnesium
19%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
10.3g
Soybeans, mature, cooked (FDC 174270)
Evidence
A
Soy protein produces a small but statistically durable LDL reduction. FDA and AHA judged the effect too small and heterogeneous for an unqualified claim - a genuine unresolved regulatory dispute.
Study dose vs. serving
Median 25 g/day soy protein reduced LDL about 3-4%. Achievable from whole soyfoods.
Blanco Mejia S, Messina M, Li SS, et al. J Nutr. 2019. NCT03468127. The same 46 trials the FDA cited when proposing to revoke the 1999 heart-health claim.
Use caution if
You have a soy allergy, avoid entirely
You have an estrogen-sensitive condition, isoflavones are generally considered safe at food-level intake, but discuss higher intakes with a doctor
Details
Type
Fats
Season
Pantry, year-round
Forms
Whole dried, edamame, tofu, tempeh, milk, isolate
Price
Budget
Bioactive
Isoflavones (genistein, daidzein), about 3-4 mg per gram protein in traditional soyfoods
Heat stable
Yes
Watch
Goitrogen concern is in-vitro and animal based; caution is reasonable only with existing hypothyroidism or iodine deficiency. Soy can impair levothyroxine absorption - a timing issue, not thyroid toxicity.
Reliability
4 / 5
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