scored 87/100
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.
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 87.
Soybeans (Glycine max) originated in East Asia and have been cultivated for over 5,000 years. They are nutritionally unique among plant foods because they provide a complete protein profile comparable to animal sources, making them invaluable for plant-based diets. Beyond protein, soybeans deliver substantial amounts of magnesium (228 mg/100g), essential for muscle function and stress resilience, plus phosphorus and calcium for skeletal health. The bioactive compounds genistein and daidzein—isoflavone phytoestrogens—have demonstrated modest beneficial effects on bone density, cardiovascular markers, and menopausal symptoms in multiple studies. Soybeans also contain choline (62.5 mg/100g), critical for cognitive function and liver health. The iron content (5.6 mg/100g) is particularly valuable for plant-based eaters, though absorption is enhanced by concurrent vitamin C intake. Fermented soy products (tempeh, miso, natto) offer additional probiotic and enzyme benefits that support gut microbiota composition. For longevity-focused individuals, soybeans represent a versatile, nutrient-dense legume that supports lean muscle maintenance, bone integrity, and cardiovascular resilience when incorporated regularly into whole-food patterns.
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
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
Isoflavones act as selective estrogen receptor modulators (SERMs), reducing bone resorption; concurrent magnesium and phosphorus content supports mineralization; particularly relevant for postmenopausal women
High choline content supports phosphatidylcholine synthesis, reducing hepatic lipid accumulation (NAFLD prevention); methyl-donor activity optimizes methylation cycles critical for detoxification
Choline is a precursor for acetylcholine and phosphatidylcholine in neuronal membranes; isoflavones demonstrate neuroprotective effects via antioxidant and anti-inflammatory pathways in preclinical models
Soybeans provide sustained protein and micronutrient absorption optimized during peak digestive enzyme activity (10 AM–2 PM); mid-day consumption supports stable blood glucose and satiety through afternoon without disrupting evening cortisol patterns
Breaks a fast
Soybeans should not be consumed during extended fasts due to protein/mineral content breaking the fast; best reserved for eating windows. Individuals with soy allergies or those on warfarin (due to vitamin K content) should consult healthcare providers.
Per 100 g of the default form. Bars show how much higher or lower soybean is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Soybean is classified as a vegetable. 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.
Soybean scores 87/100 in Formulate, making it a great choice. Its strongest contributions come from Biotin, Magnesium, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 85 g serving provides about 10.6 g of protein (~21% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, soybean is highest in Biotin (~170% DV), Magnesium (~46% DV), Copper (~36% DV), Manganese (~33% DV), Iron (~26% DV).
Sometimes — it depends on your daily carb budget. A 85 g serving has about 5.9 g of net carbs (5.9 g total minus 0 g fiber).
Best in the midday. Soybeans provide sustained protein and micronutrient absorption optimized during peak digestive enzyme activity (10 AM–2 PM); mid-day consumption supports stable blood glucose and satiety through afternoon without disrupting evening cortisol patterns
A typical serving is around 85 g (~128 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 soybean alongside several other vegetable sources.
Soybean pairs nicely 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.
Encyclopedia entries that supply the same signature nutrients soybean contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients soybean 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.