scored 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.
4.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
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.
High potassium content (2,090mg/100g) supports vascular function and sodium-potassium balance; isoflavones improve endothelial function and reduce arterial stiffness
50g complete protein per 100g with optimal branched-chain amino acid profile stimulates muscle protein synthesis and prevents sarcopenia
Isoflavones, particularly genistein, act as phytoestrogens promoting osteoblast activity; combined with 285mg calcium per 100g supports bone mineral density
Soluble fiber and isoflavones reduce LDL cholesterol oxidation and improve HDL/LDL ratios; 16g dietary fiber promotes healthy glucose metabolism
192mg choline and 289mcg folate per 100g are essential for acetylcholine synthesis and methylation pathways critical for neuroplasticity and dementia prevention
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.
Breaks a fast
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.
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.
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.
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.
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).
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).
In a 30 g serving, soy flour is highest in Copper (~53% DV), Manganese (~41% DV), Selenium (~32% DV), Thiamin (~27% DV), Folate (~22% DV).
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).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients soy flour contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients soy flour contributes 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.