Vegetable

Soybean

Health
ScoreA

Soybeans are legumes rich in complete plant-based protein, containing all nine essential amino acids, along with bioactive compounds like isoflavones and saponins that support cardiovascular and metabolic health.

Track Soybean in Formulate — free

Log it, see it roll into your daily nutrient coverage, and build a scored stack.

Open app →

Why Soybean scores 87

Nutrient density35

Protein quality11

Fiber content5

Healthy fats8

Bioactive compounds12

Glycemic impact9

Top nutrients

% Daily Value per ½ cup (85 g)

Biotin 170%Magnesium 46%Copper 36%Manganese 33%Iron 26%

Nutrition

per_100g

151

Calories

12.5g

Protein

6.9g

Carbs

8.1g

Fat

Fiber

Health benefits

Complete plant-based protein synthesis and muscle maintenance

strong evidence

Soybeans contain all nine essential amino acids in adequate ratios, enabling muscle protein synthesis equivalent to animal proteins; leucine content particularly stimulates mTOR-mediated muscle building pathways

Cardiovascular risk reduction and improved lipid profiles

strong evidence

Soy isoflavones (genistein, daidzein) and saponins improve endothelial function, reduce LDL oxidation, and enhance nitric oxide bioavailability; soy protein itself lowers LDL cholesterol independent of lipid changes

Enhanced bone mineral density and osteoporosis prevention

moderate evidence

Isoflavones act as selective estrogen receptor modulators (SERMs), reducing bone resorption; concurrent magnesium and phosphorus content supports mineralization; particularly relevant for postmenopausal women

Improved hepatic function and lipid metabolism

moderate evidence

High choline content supports phosphatidylcholine synthesis, reducing hepatic lipid accumulation (NAFLD prevention); methyl-donor activity optimizes methylation cycles critical for detoxification

Cognitive function and neuroinflammation reduction

emerging evidence

Choline is a precursor for acetylcholine and phosphatidylcholine in neuronal membranes; isoflavones demonstrate neuroprotective effects via antioxidant and anti-inflammatory pathways in preclinical models

Pairs well with

·Pair with citrus (orange, lemon) or tomatoes because vitamin C enhances non-heme iron bioavailability from soybeans by 2-3 fold, increasing iron absorption efficiency
·Combine with allium vegetables (garlic, onion) because organosulfur compounds synergize with soy isoflavones to enhance antioxidant and anti-inflammatory pathways
·Pair with cruciferous vegetables (broccoli, cabbage) because both are estrogen metabolism modulators; the combination may optimize estrobolome balance and SHBG levels
·Combine with turmeric or ginger because curcumin and gingerols enhance isoflavone bioavailability and amplify anti-inflammatory signaling through shared molecular pathways

Practical tips

·Best timing: midday
·Choose fermented soy products (tempeh, miso, natto) when possible over unfermented forms; fermentation increases bioavailability of isoflavones and eliminates antinutrients like phytic acid and trypsin inhibitors
·Soak dried soybeans for 8-12 hours before cooking to reduce oligosaccharide content (which causes digestive gas) and further reduce phytic acid; discard soaking water
·Store cooked soybeans in airtight containers at 4°C for up to 5 days, or freeze for up to 3 months; avoid heating soybeans repeatedly as this degrades heat-sensitive isoflavones
·Consume 1-2 servings (¼-½ cup cooked) daily to obtain meaningful isoflavone content (25-40 mg) supported by longevity research without exceeding excessive intake levels
·If using soy milk or supplements, verify third-party testing for heavy metals (cadmium, arsenic) as soybeans can accumulate these elements depending on soil conditions