95
Legume
Soy Flour
95/ 100
Soy flour is a nutrient-dense legume powder delivering 50g of complete protein per 100g, plus exceptional fiber, minerals, and bioactive isoflavones that support metabolic and cardiovascular health.
Variants (2)
Nutrition · per ~30 g serving · ≈ ¼ cup
🔥 Calories
112/ 2000 kcal day
🥩Protein14.9 g30% DV
🍞Carbs9.2 g3% DV
🥑Fat2.7 g3% DV
🌿Fiber4.8 g17% DV
≈ 4g net carbs · carbs − fiber
Vitamins
- Vitamin B60.46 mg27% DV
- Thiamin0.33 mg27% DV
- Folate86.7 mcg22% DV
- Choline57.5 mg10% DV
- Riboflavin0.08 mg6% DV
- Niacin0.89 mg6% DV
- Vitamin E0.17 mg1% DV
- Vitamin K1.2 mcg<1% DV
- Vitamin A0.60 iu<1% DV
Minerals
- Copper0.48 mg53% DV
- Manganese0.94 mg41% DV
- Selenium17.7 mcg32% DV
- Magnesium85.5 mg20% DV
- Phosphorus202.5 mg16% DV
- Iron2.5 mg14% DV
- Potassium627.0 mg13% DV
- Zinc1.2 mg11% DV
- Calcium85.5 mg7% DV
- Sodium2.7 mg<1% DV
Other
- Polyunsaturated Fat1.3 g
- Monounsaturated Fat0.44 g
- Saturated Fat0.39 g
BioactivesEstimated
- Isoflavones~24 mg
- Choline~45 mg
- Polyphenols~45 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 172444
Score · 95/100
Nutrient Density35.0 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality12.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats10.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives11.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Copper178% DV
- Manganese137% DV
- Selenium107% DV
- Vitamin B691% DV
- Thiamin91% DV
Overview
Soy flour is produced by grinding whole soybeans or defatted soybean solids after oil extraction. Originating in East Asia over 2,000 years ago, it has become a staple protein source globally. Its nutritional profile is remarkable for longevity: it provides all nine essential amino acids in optimal ratios, making it a complete plant protein. With 16g of fiber per 100g, soy flour supports gut microbiota diversity and metabolic health. The flour contains significant amounts of isoflavones (genistein and daidzein)—bioactive compounds with demonstrated effects on bone density, hormone balance, and cardiovascular function. Soy flour is exceptionally rich in potassium (2,090mg/100g), crucial for blood pressure regulation and cardiovascular longevity. Additionally, it provides substantial folate, selenium, and choline, supporting cognitive function and DNA synthesis. The polyunsaturated fat content (4.2g) includes omega-3 fatty acids. Unlike whole soybeans, soy flour's concentrated nutrient density makes it ideal for those seeking efficient protein and micronutrient intake. Its low sodium profile is advantageous for blood pressure management. Research consistently links soy consumption to reduced cardiovascular mortality risk and improved metabolic markers in aging populations.
Health Benefits (5)
- Enhanced cardiovascular health and reduced blood pressurestrongHigh potassium content (2,090mg/100g) supports vascular function and sodium-potassium balance; isoflavones improve endothelial function and reduce arterial stiffness
- Complete plant-based protein supporting muscle maintenance in agingstrong50g complete protein per 100g with optimal branched-chain amino acid profile stimulates muscle protein synthesis and prevents sarcopenia
- Improved bone density and reduced osteoporosis riskmoderateIsoflavones, particularly genistein, act as phytoestrogens promoting osteoblast activity; combined with 285mg calcium per 100g supports bone mineral density
- Enhanced metabolic health and improved lipid profilesstrongSoluble fiber and isoflavones reduce LDL cholesterol oxidation and improve HDL/LDL ratios; 16g dietary fiber promotes healthy glucose metabolism
- Cognitive function support through choline and folatemoderate192mg choline and 289mcg folate per 100g are essential for acetylcholine synthesis and methylation pathways critical for neuroplasticity and dementia prevention
Food Pairings
- ·Pair with vitamin C-rich foods (citrus, bell peppers, tomatoes) to enhance non-heme iron absorption from soy flour's 8.2mg iron per 100g
- ·Combine with omega-3 sources (ground flaxseed, chia seeds) to synergize anti-inflammatory effects and optimize polyunsaturated fat ratio
- ·Mix with leafy greens (spinach, kale) to enhance bioavailability of both soy's isoflavones and greens' fat-soluble vitamins through combined lipid content
- ·Pair with fermented foods (tempeh, miso, yogurt) to improve isoflavone metabolism through established gut microbiota pathways
Practical Tips
- ·Store soy flour in an airtight container in a cool, dark place or refrigerate after opening to prevent oxidation of polyunsaturated fats; shelf life is 6-8 months when properly stored
- ·Use defatted soy flour (lower fat content) if cardiovascular lipid management is priority; full-fat soy flour (8.9g fat/100g) provides superior absorption of fat-soluble isoflavones
- ·Start with 2-3 tablespoons daily mixed into smoothies, baked goods, or pancake batter to assess tolerance; some individuals experience bloating until gut flora adapts (typically 2-3 weeks)
- ·Source non-GMO or organic soy flour when possible to minimize pesticide residues; look for products with minimal processing to preserve heat-sensitive isoflavones
- ·Combine with resistant starch sources (green plantains, cooled potatoes) to maximize prebiotic effects and secondary bile acid production supporting cardiovascular health
Optimal Timing
🕒
anytime
Best with food
Soy flour's complete protein profile, slow-digesting fiber, and stable nutrient density make it suitable throughout the day. Post-workout timing optimizes muscle protein synthesis, while pre-meal consumption can moderate blood glucose spikes.
If used post-workout, pair with carbohydrate source (banana, dates) to optimize insulin-mediated amino acid uptake. Evening consumption is acceptable and may support overnight muscle recovery in older adults.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow soy flour stacks up
Compared to other legumes
Per 100 g of the default form. Bars show how much higher or lower soy flour is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#21 of 27
372kcalvs253kcal avg
+47% above category average
Protein#1 of 27
49.8gvs16.8g avg
+196% above category average
Fiber#4 of 27
16gvs7.6g avg
+112% above category average
Copper#2 of 23
1.6mgvs0.6mg avg
+156% above category average
Manganese#4 of 24
3.2mgvs1.5mg avg
+112% above category average
Selenium#1 of 20
58.9mcgvs6.4mcg avg
+823% above category average
Vitamin B6#2 of 17
1.6mgvs0.8mg avg
+102% above category average
Common questions
What people ask about soy flour
What is soy flour?
Soy Flour is classified as a legume. Soy flour is a nutrient-dense legume powder delivering 50g of complete protein per 100g, plus exceptional fiber, minerals, and bioactive isoflavones that support metabolic and cardiovascular health.
Is soy flour healthy?
Soy Flour scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Copper, Manganese, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is soy flour high in protein?
Yes — it's a high-protein food. A 30 g serving provides about 14.9 g of protein (~30% of the 50 g daily value).
Is soy flour high in fiber?
It's a moderate source of fiber. A 30 g serving provides about 4.8 g of fiber (~17% of the 28 g daily value).
What vitamins and minerals are in soy flour?
In a 30 g serving, soy flour is highest in Copper (~53% DV), Manganese (~41% DV), Selenium (~32% DV), Vitamin B6 (~27% DV), Thiamin (~27% DV).
Is soy flour keto-friendly?
Yes — it fits comfortably in most keto plans. A 30 g serving has about 4.4 g of net carbs (9.2 g total minus 4.8 g fiber).
When is the best time to eat soy flour?
Best any time of day. Soy flour's complete protein profile, slow-digesting fiber, and stable nutrient density make it suitable throughout the day. Post-workout timing optimizes muscle protein synthesis, while pre-meal consumption can moderate blood glucose spikes.
How much soy flour should I eat?
A typical serving is around 30 g (~112 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating soy flour alongside several other legume sources.
What pairs well with soy flour?
Soy Flour pairs nicely with: Pair with vitamin C-rich foods (citrus, bell peppers, tomatoes) to enhance non-heme iron absorption from soy flour's 8.2mg iron per 100g; Combine with omega-3 sources (ground flaxseed, chia seeds) to synergize anti-inflammatory effects and optimize polyunsaturated fat ratio; Mix with leafy greens (spinach, kale) to enhance bioavailability of both soy's isoflavones and greens' fat-soluble vitamins through combined lipid content; Pair with fermented foods (tempeh, miso, yogurt) to improve isoflavone metabolism through established gut microbiota pathways.
Related supplements
Supplements that mirror Soy Flour's nutrient profile
Encyclopedia entries that supply the same signature nutrients soy flour contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Soy Flour
These are the nutrients soy flourcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.