Soybean Nutrition

Soybean is a plant that belongs to the genus Glycine and is the most important oilseed crop in the world. Soybean has been grown for thousands of years in Asia, Europe, Africa, North America and South America. Soybean yields a large amount of protein, carbohydrates, and oil. The United States alone has soybeans as its second-largest crop.

Soybeans are an annual herbaceous plant native to East Asia but now cultivated worldwide for their edible beans which contain high levels of protein and fiber among other nutrients. Soybeans are one of the most widely consumed crops worldwide with production estimated at over 60 million metric.

Soybeans are often used to make a number of other products such as soymilk, tofu, tempeh, soy sauce, miso paste and processed foods. It also provides a high-quality protein that can be used to make meat substitutes.

Soybeans are rich in antioxidants such as lignans, phytoestrogens, and coumestans that help prevent cancer and heart disease by preventing free radical damage. They also have a high amount of plant sterols like beta-sitosterol which helps lower cholesterol levels in the blood stream and increase blood circulation by preventing blood clotting.

This article tells you everything you need to know about soybeans.

Nutrition facts

Soybean is a great source of protein, calcium, and iron. It also contains numerous vitamins and minerals like magnesium, riboflavin, niacin, thiamine and vitamin B6.

Soybeans contain a large amount of protein and fiber, which are important nutrients for the human body. Soybean also contains Omega 3 fatty acids that are essential for brain development and cardiovascular health.

The nutrition facts for 3.5 ounces (100 grams) of boiled soybeans are:

  • Calories: 173
  • Water: 63%
  • Protein: 16.6 grams
  • Carbs: 9.9 grams
  • Sugar: 3 grams
  • Fiber: 6 grams
  • Fat: 9 grams
    • Saturated: 1.3 grams
    • Monounsaturated: 1.98 grams
    • Polyunsaturated: 5.06 grams
    • Omega-3: 0.6 grams
    • Omega-6: 4.47 g


Carbs are important to the human body because they provide energy for the body to function properly and maintain energy levels throughout the day.

The carb source in soybean is a protein called the soybean trypsin inhibitor (STI). STI has been found to have a number of benefits such as decreased risk of heart disease, obesity, and diabetes.

Soybeans are low in carbs and the glycemic index. This means their impact on blood sugars is minimal after a meal. This low GI makes soybeans suitable for people with diabetes.


Soybean is a protein source that is widely used in the food industry. It contains high amounts of protein which makes it a popular choice for vegetarian and vegan diets.

Soy is considered a very healthy food source with a high protein count, but some individuals may find they are allergic to soy-containing products. The two main proteins in soybeans, glycinin and conglycinin, account for 80% of the total protein content in the bean.

The protein content of soybeans is 36-56% of the dry weight. Even one cup of boiled soybeans provides around 29 grams of protein.

Soybeans are a good source of protein with low saturated fat and cholesterol content. They contain the amino acid lysine, which is an essential amino acid needed by humans to sustain life.

The nutritional value of soy protein is not as high as animal proteins, but it is still a good option for those who don’t have time to eat meals.


Soybean is a rich source of fiber and nutrients. However, it is not commonly used as a fiber source in food products because it takes too much time to process.

Despite causing some people to have side effects, soluble fibers in soybeans are generally considered healthy. These fibers move through your digestive system and; reach the large bowel where they are fermented by gut bacteria, leading to the production of short-chain fatty acids (SCFAs), which could increase gut health.

The benefits of using soybeans as a fiber source include:


Soybean is one of the most important sources of fats for human. Fat source and benefits in Soybean are very important for our health.

Fat source and benefits in Soybean are on the rise due to its high content of unsaturated fat, carbohydrate, protein, and fiber.

The fat content in soybeans is approximately 18% of the dry weight. It mainly consists of polyunsaturated and monounsaturated fatty acids, with small amounts of saturated fat.

One of the predominant types of fat in soybeans is linoleic acid, which makes up about 50% of the total fat content.

Vitamins and Minerals

Soybeans are a rich source of many vitamins and minerals. They contain a wide range of nutrients like iron, magnesium, zinc, potassium, selenium and phosphorus.

Soybeans are a great source of vitamins and minerals that provide a range of health benefits. Vitamins and minerals in Soybean:

  • Vitamin E: Protects cells from damage and reduces inflammation.
  • Vitamin K: Supports bone health, blood clotting, and healthy skin.
  • Vitamin D: Helps regulate the body’s use of calcium for healthy bones, teeth, and nerves.
  • Folate: Helps support normal red blood cell production.
  • Potassium: Promotes normal nerve function, muscle contraction and heart rate.
  • Iron: Helps produce hemoglobin, which transports oxygen to the body’s tissues.
  • Magnesium: Promotes bone health, heart and muscle function, and normal blood pressure.
  • Phosphorus: Supports normal bone growth and formation.
  • Zinc: Helps regulate cell division to help prevent tumors and cancerous cells from forming.
  • Copper: Helps form red blood cells and collagen, which is needed for healthy skin and hair.
  • Manganese: Supports bone formation and helps the body break down fat, cholesterol, and carbohydrates.
  • Selenium: Helps protect cells from damage that can lead to cancer in some people.
  • Glutathione: Supports the immune system.

Health Benefits of Soybeans

Soybeans are an excellent source of protein, fiber, vitamins, minerals and antioxidants. Soy is also a good alternative for dairy products because it has less lactose than other plant-based foods.

Soybeans are a nutrient dense, low-calorie food that provide numerous health benefits. The following are some of the health benefits of soybean:

Bone Health

Soybean is a type of bean that is rich in nutrients and proteins. It also has high levels of vitamin K, which helps to build bone strength.

These nutrients help to prevent osteoporosis by reducing the risk of bone loss. Soybeans also contain antioxidants that can help reduce the risk of heart disease, cancer and osteoporosis.

Osteoporosis is a condition characterized by reduced bone density and an increased risk of fractures, especially for older women. These types of fractures may be difficult to manage if left untreated. Soy consumption may lower the risk of osteoporosis in women who have undergone menopause.

Soybeans are not only great for your bones but they are also good for your heart and health as well!

Heart health

Soybeans are a good source of protein, minerals, fiber, which can help improve heart health. They also contain antioxidants that protect your body from harmful free radicals.

Soy is also a good source of plant-based protein, iron, magnesium and potassium. They are also rich in phytoestrogens which have been shown to lower the risk of heart disease.

Soybeans have a number of benefits for people with heart disease or other health issues. These benefits include lowering cholesterol levels and blood pressure, reducing the risk of heart attack and stroke, slowing the progression of atherosclerosis, improving bone health and protecting against cancer.

May Reduce Cancer Risk

Soybeans are a nutrient dense, low-calorie food that provide numerous health benefits. They are rich in protein, fiber, and healthy plant chemicals. Soy is also a good source of antioxidants which help to fight cancer and prevent the aging process.

Soybeans have been used for centuries as a remedy for many conditions, including cancer. In fact, soy has been shown to reduce the risk of certain types of cancers by up to 40%.

It is hypothesized that eating soy products can increase breast tissue, which then increases the risk of breast cancer. However, there is evidence that soy may reduce risk for breast cancer development.

Some evidence suggests that soy could help prevent cancer, but the association is so-far only observed in observational studies, which do not prove causation.

Menopause Symptoms

In recent years, soybean has become popular as a food source because of its nutritional benefits and the ability to reduce the risk of certain diseases.

Soybeans are a rich source of protein, fiber, and other nutrients. They also contain phytoestrogens and isoflavones that have been linked to various health benefits for women.

Soybeans may help prevent the risk of osteoporosis in postmenopausal women by reducing the risk of bone loss. Soybean isoflavones may also help reduce hot flashes.

It is often associated with unpleasant symptoms such as sweating, hot flashes, and mood swings, which are brought about by a reduction in estrogen levels.

Soybeans are a great source of protein, which can help with balancing hormones and relieving symptoms.


Soybeans are a source of protein, fiber, zinc, magnesium, iron, folate and various B vitamins. Soy is also an excellent source of antioxidants and phytoestrogen compounds that can help balance the body’s hormones.

Soybeans are a rich source of protein that can be used in many recipes such as soups and sauces. Soybeans are also an excellent source of calcium and iron. They are one of the few plant-based sources of these nutrients that can be consumed by vegans or vegetarians.

They are a rich source of various vitamins, minerals, and beneficial plant compounds, such as isoflavones. For this reason, regular soybean intake may alleviate the symptoms of menopause and reduce your risk of prostate cancer and breast cancer.

However, they can cause digestive problems and suppress thyroid function in predisposed individuals.