Soybeans
The legume behind tofu, tempeh, and edamame — a complete plant protein with isoflavones studied for hormonal and bone health.
Hormone Balance
Heart Health
Recovery
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.
Soybeans
Per
1 cup, cooked (172g)
Calories
298
Vitamin K
0%
Vitamin A
0%
Vitamin C
3%
Vitamin B12
0%
Vitamin D
0%
Iron
49%
Magnesium
35%
Potassium
19%
Calcium
13%
Fiber
10.3g
Nutrition Highlights
Complete protein, isoflavones, folate, fiber
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Cook thoroughly — raw or undercooked soybeans contain compounds that interfere with digestion and need heat to neutralize.
Absorption Boost
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
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
Storage
Store dried soybeans in an airtight container indefinitely; refrigerate cooked soybeans for 3–4 days.
Biomarkers to Track
Subjective
(Daily)
Satiety and energy after meals
Cycle or hormone-related comfort
Objective
(Quarterly)
Hormone panel (as advised by a doctor)
Lipid panel