Soybean (scientific name: Glycine max) is a species of legume native to East Asia, widely grown for its edible bean. It's one of the most important crops worldwide, valued for its high protein content and versatility. Soybeans can be processed into various products like tofu, soy milk, soy sauce, and soybean oil. Additionally, they serve as a key ingredient in animal feed for livestock. Soybeans are cultivated in many countries and play a significant role in global agriculture and food production.
Nutrition and calories
Calories
100g raw soybeans provide 446kcal, which will decrease to 173kcal after boiled. Roasted and dry roasted soybeans increases calories to 471kcal and 451kcal respectively.
Nutrition values
Below table shows the nutrition values of 100g of soybeans in raw, boiled, roasted and dry roasted:| Name | Soybeans, mature seeds, raw | Soybeans, mature cooked, boiled, without salt | Soybeans, mature seeds, roasted, no salt added | Soybeans, mature seeds, dry roasted | ||||
| Water | 8.5 | g | 62.6 | g | 2.0 | g | 0.8 | g |
| Energy | 446.0 | kcal | 172.0 | kcal | 469.0 | kcal | 449.0 | kcal |
| Energy | 1870.0 | kJ | 721.0 | kJ | 1960.0 | kJ | 1880.0 | kJ |
| Protein | 36.5 | g | 18.2 | g | 38.6 | g | 43.3 | g |
| Total lipid (fat) | 19.9 | g | 9.0 | g | 25.4 | g | 21.6 | g |
| Ash | 4.9 | g | 1.9 | g | 3.9 | g | 5.3 | g |
| Carbohydrate, by difference | 30.2 | g | 8.4 | g | 30.2 | g | 29.0 | g |
| Fiber, total dietary | 9.3 | g | 6.0 | g | 17.7 | g | 8.1 | g |
| Total Sugars | 7.3 | g | 3.0 | g | ||||
| Calcium, Ca | 277.0 | mg | 102.0 | mg | 138.0 | mg | 140.0 | mg |
| Iron, Fe | 15.7 | mg | 5.1 | mg | 3.9 | mg | 4.0 | mg |
| Magnesium, Mg | 280.0 | mg | 86.0 | mg | 145.0 | mg | 228.0 | mg |
| Phosphorus, P | 704.0 | mg | 245.0 | mg | 363.0 | mg | 649.0 | mg |
| Potassium, K | 1800.0 | mg | 515.0 | mg | 1470.0 | mg | 1360.0 | mg |
| Sodium, Na | 2.0 | mg | 1.0 | mg | 4.0 | mg | 2.0 | mg |
| Zinc, Zn | 4.9 | mg | 1.2 | mg | 3.1 | mg | 4.8 | mg |
| Copper, Cu | 1.7 | mg | 0.4 | mg | 0.8 | mg | 1.1 | mg |
| Manganese, Mn | 2.5 | mg | 0.8 | mg | 2.2 | mg | 2.2 | mg |
| Selenium, Se | 17.8 | µg | 7.3 | µg | 19.1 | µg | 19.3 | µg |
| Vitamin C, total ascorbic acid | 6.0 | mg | 1.7 | mg | 2.2 | mg | 4.6 | mg |
| Thiamin | 0.9 | mg | 0.2 | mg | 0.1 | mg | 0.4 | mg |
| Riboflavin | 0.9 | mg | 0.3 | mg | 0.1 | mg | 0.8 | mg |
| Niacin | 1.6 | mg | 0.4 | mg | 1.4 | mg | 1.1 | mg |
| Pantothenic acid | 0.8 | mg | 0.2 | mg | 0.5 | mg | 0.5 | mg |
| Vitamin B-6 | 0.4 | mg | 0.2 | mg | 0.2 | mg | 0.2 | mg |
| Folate, total | 375.0 | µg | 54.0 | µg | 211.0 | µg | 205.0 | µg |
| Folate, food | 375.0 | µg | 54.0 | µg | 211.0 | µg | 205.0 | µg |
| Folate, DFE | 375.0 | µg | 54.0 | µg | 211.0 | µg | 205.0 | µg |
| Choline, total | 116.0 | mg | 47.5 | mg | ||||
| Betaine | 2.1 | mg | 0.0 | µg | 0.0 | µg | 0.0 | µg |
| Vitamin A, RAE | 1.0 | µg | 0.0 | µg | 0.0 | µg | 0.0 | µg |
| Carotene, beta | 13.0 | µg | 5.0 | µg | ||||
| Vitamin A, IU | 22.0 | IU | 9.0 | IU | 0.0 | IU | 0.0 | IU |
| Vitamin E (alpha-tocopherol) | 0.9 | mg | 0.4 | mg | ||||
| Vitamin K (phylloquinone) | 47.0 | µg | 19.2 | µg | 37.0 | µg | ||
| Fatty acids, total saturated | 2.9 | g | 1.3 | g | 3.7 | g | 3.1 | g |
| SFA 14:0 | 0.1 | g | 0.0 | g | 0.1 | g | 0.1 | g |
| SFA 16:0 | 2.1 | g | 1.0 | g | 2.7 | g | 2.3 | g |
| SFA 18:0 | 0.7 | g | 0.3 | g | 0.9 | g | 0.8 | g |
| Fatty acids, total monounsaturated | 4.4 | g | 2.0 | g | 5.6 | g | 4.8 | g |
| MUFA 16:1 | 0.1 | g | 0.0 | g | 0.1 | g | 0.1 | g |
| MUFA 18:1 | 4.4 | g | 2.0 | g | 5.5 | g | 4.7 | g |
| Fatty acids, total polyunsaturated | 11.3 | g | 5.1 | g | 14.3 | g | 12.2 | g |
| PUFA 18:2 | 9.9 | g | 4.5 | g | 12.6 | g | 10.8 | g |
| PUFA 18:3 | 1.3 | g | 0.6 | g | 1.7 | g | 1.4 | g |
| Tryptophan | 0.6 | g | 0.2 | g | 0.5 | g | 0.6 | g |
| Threonine | 1.8 | g | 0.7 | g | 1.5 | g | 1.7 | g |
| Isoleucine | 2.0 | g | 0.8 | g | 1.7 | g | 1.9 | g |
| Leucine | 3.3 | g | 1.4 | g | 2.9 | g | 3.2 | g |
| Lysine | 2.7 | g | 1.1 | g | 2.3 | g | 2.6 | g |
| Methionine | 0.5 | g | 0.2 | g | 0.5 | g | 0.5 | g |
| Cystine | 0.7 | g | 0.3 | g | 0.6 | g | 0.6 | g |
| Phenylalanine | 2.1 | g | 0.9 | g | 1.8 | g | 2.1 | g |
| Tyrosine | 1.5 | g | 0.6 | g | 1.3 | g | 1.5 | g |
| Valine | 2.0 | g | 0.8 | g | 1.8 | g | 2.0 | g |
| Arginine | 3.2 | g | 1.3 | g | 2.7 | g | 3.1 | g |
| Histidine | 1.1 | g | 0.4 | g | 1.0 | g | 1.1 | g |
| Alanine | 1.9 | g | 0.8 | g | 1.7 | g | 1.9 | g |
| Aspartic acid | 5.1 | g | 2.1 | g | 4.4 | g | 5.0 | g |
| Glutamic acid | 7.9 | g | 3.2 | g | 6.8 | g | 7.7 | g |
| Glycine | 1.9 | g | 0.8 | g | 1.6 | g | 1.8 | g |
| Proline | 2.4 | g | 1.0 | g | 2.1 | g | 2.3 | g |
| Serine | 2.4 | g | 1.0 | g | 2.0 | g | 2.3 | g |
Soybeans are rich in protein and contain all the amino acids needed by the human body, so even vegetarians can use tofu instead of meat to get complete protein, therefore are a good source of plant-based protein. It also fiber, minerals like potassium, calcium, iron, and zinc. In addition to containing vitamins and minerals, soybeans are also a natural source of antioxidant polyphenols. Polyphenols may help protect the body against cell damage and prevent heart disease. Soybeans contain beneficial soy isoflavones with antioxidants, anti-cancer, anti-inflammatory, and antibacterial properties.
Health benefits
Boost the immune system
Soybeans are known as "plant meat" due to their high plant protein content. They prevent decline of immunity and fatigue caused by protein deficiency. Soybeans also help to prevent elevated cholesterol levels caused by a meat-only diet. Soyasaponin in soybeans scavenges free radicals, has antioxidant effects, and enhances body functions. Chinese medicine also recognizes soybeans' ability to nourish the spleen and stomach, replenish physical strength, regulate fitness, and improve immunity.
Brain health
Soybeans contain soy lecithin and sterols that boost brain function, enhance nerve conduction, improve concentration, and prevent Alzheimer's disease.
Soybeans' plant protein boosts mental function, enhances learning, work efficiency, and provides relief from depression.
Skin health and aging
Soybean isoflavones, like estrogen, can slow skin aging and relieve menopausal symptoms moderately.
Blood health
Soybeans contain plant sterols that can lower blood cholesterol and reduce cholesterol uptake in the intestines. They also have soy fiber that regulates blood sugar and prevents rapid spikes. Soy lecithin aids in fat-soluble vitamin absorption, lowers cholesterol, enhances lipid metabolism, and strengthens body tissues and organs.
Weight loss
Soybeans have weight loss benefits due to their ability to remove edema and reduce blood lipids. As a result, they can effectively inhibit weight gain and aid in losing pounds. Many vegetarian meat substitutes are made from soybeans because they are rich in plant fiber. This fiber does not contribute to weight gain unless consumed excessively. Therefore, eating soybeans can be a satisfying way to lose weight without feeling hungry.
While soybeans have weight loss effects, products made from soybeans may not be as effective such as soy milk and tofu, due to lack the fiber found in whole soybeans. Additionally, ingredients like noodle roots and tofu puffs, commonly used in vegetarian dishes, contain high amounts of fat and can hinder weight loss efforts.
Excessive soybean consumption can also lead to stomach discomfort and gout due to the high protein content and resulting uric acid metabolism. To maximize weight loss benefits, it's best to consume soybeans directly.
Uses
Soybeans offer various food options when processed. Grinding and juicing soybeans create soy milk. Heating soy milk causes protein solidification and yields bean curd. By adding a coagulant, soy milk can form tofu, which can be dehydrated under pressure to create dried tofu. Tofu can be made into different types depending on the coagulant and processing method used. Different processing methods impact the nutritional values and calorie content of soy products.
Who shouldn't eat soybeans?
- For those with food allergies and allergies to soy products, eating soy products by mistake may cause symptoms such as urticaria.
- Patients prone to flatulence: Soybeans contain polysaccharides, among which trypsin affects digestion, making them prone to feeling full and prone to flatulence.
- For those with gout and high uric acid, soybeans are a high-purine food. Every 100 grams of soybeans contains more than 150 mg of purine. Although some soybean processed products are not high in purine, it is still recommended to eat less.
- People in poor health should be cautious when consuming soybeans due to several reasons. Individuals with acute gastritis, chronic gastritis, chronic digestive tract diseases, digestive dysfunction, or stones in their body should avoid soybeans. Soybeans can worsen symptoms and cause bloating, irritation in the digestive organs, and increased metabolic burden on the liver and kidneys. People with low iodine levels and those with acne should also steer clear of soy due to its high iodine content, which may exacerbate their condition.
- Attention is required when taking medication. Drugs like tetracycline, erythromycin, metronidazole, cimetidine, levodopa, and theophylline shouldn't be consumed with soybeans. Wait until the medication is finished to consume soybeans again.
- As people age, their organs weaken, making it difficult for them to tolerate highly nutritious foods. Soybeans, rich in protein, can be problematic for the elderly as excess protein is converted to non-protein nitrogen, increasing kidney burden.
- Avoid giving soy products to babies due to their weak digestive ability. Stick to dairy-based food instead, as it cannot be substituted with soy products. Be mindful of this if you are around babies.
What to aware when eating soybeans?
Eating too much
Consuming excessive amounts of soybeans can strain the digestive system, leading to bloating. Uncooked soybeans contain undecomposed substances like trypsin inhibitors, urease, and hemagglutinin, making them hard to digest and limiting their nutritional value. Consumption may irritate the gastrointestinal tract, causing symptoms like nausea, diarrhea, and food poisoning. To prioritize your health, it is advisable to avoid excessive or undercooked soybean consumption. Suggest do not exceed 40g a day.
Paired with other foods
Soybeans should not be consumed with high calcium foods, as it hinders calcium absorption and can lead to calcium deficiency and related illnesses. Onions, spinach, yogurt, and shrimp skin are also high in calcium and should not be eaten with soybeans. However, contrary to popular belief, pork can be paired with soybeans, making it safe to cook them together.
Reference
FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/174300/nutrients
FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/172441/nutrients
FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
Wikipedia contributors. (2024b, April 28). Soybean. Wikipedia. https://en.wikipedia.org/wiki/Soybean