Young women's version of this guide

soyWhat is soy?

Soy foods are products such as soy milk, cheese, yogurt, tofu, ice cream,  and other foods that are made from soybeans. Soy foods have recently become more popular in the United States, although people in Asia have eaten soybeans for hundreds of years.

What are the health benefits of soy foods?

Soy is rich in protein, vitamins, and minerals such as iron and calcium. Soy contains heart-healthy fat and is also low in saturated fat.

Where can I find soy foods?

Foods containing soy can be found at most local grocery stores, health food stores, or Asian grocery markets. Here is a list of some different soy foods:

Soy FoodDescription
Green soybeans (“edamame”)Fresh soybeans can be eaten as snack or meal after steaming or boiling them in lightly salted water for 15-20 minutes.
Hydrolyzed vegetable proteinHydrolyzed vegetable protein is made from soybeans and other vegetables. It can be added to soups or casseroles to add protein and flavor.
MisoMiso is a paste made from soybeans, grain, and salt. Miso can be used to make soup or sauces.
Soy cheeseSoy cheese is made from soy milk and can be used as a substitute for dairy-based sour cream, cream cheese, or cheese.
Soy flourSoy flour is made from ground roasted soybeans. Soy flour can be added to baked goods to add protein. However, soy flour cannot be used as a complete substitution of all flour in a recipe because it doesn’t contain gluten, which is a protein that helps dough rise, and it will not produce the same texture in baked goods.  As a general rule of thumb, soy flour can be substituted for up to 1/3 cup of regular flour.
SoybeansWhole soybeans can be soaked and added to stews and soups for flavor and protein. They can also be roasted for snacks (known as soy-nuts)
SoymilkSoymilk is made from soybeans that have been soaked in water, ground, and strained. Fortified soy milk (which has added calcium and vitamin D) can be used instead of dairy milk as a drink, in cereals, and in other recipes. Soy milk comes plain and in different flavors such as chocolate and vanilla.  It is a good alternative to milk for someone with lactose intolerance or milk protein allergy as it is comparable in protein and calcium content.
Soy nut butterSoy nut butter is made from roasted whole soy nuts, which are crushed and blended with soy oil. The butter can be used in place of peanut butter and is a good substitute for people who are allergic to nuts.
TempehTempeh is made fermented soybeans and grain. Tempeh can be marinated and grilled and added to soups, casseroles, or chili.
Textured soy protein/textured vegetable protein (TSP/TVP)Textured soy protein/textured vegetable protein is made from soy flour. It’s most often used with, or instead of, meat in casseroles or other dishes. If TSP/TVP is substituted for meat, other flavorings then need to be added. TSP/TVP can be bought as dried kernels and then prepared with boiling water
TofuTofu is made by curdling fresh, hot soy milk. Firm tofu can be used in soups, stir-fries, and casseroles. It can be baked or grilled and will take on the flavor of a sauce or seasoning.  Silken tofu can be used for dips and dressings.

What is soy protein isolate?

Soy protein isolate is made from defatted soybean flour, and is a highly processed form of protein.  During processing, all the great nutrients found in soybeans are stripped away, leaving only the protein.  Soy protein isolate may also contain chemical additives and could potentially upset your stomach.  Soy protein isolate is used in many vegan/vegetarian products, protein bars, baked goods, and breakfast cereals

Nutrition facts for soy foods:

Soy FoodProtein Calcium Iron 
Green soybeans (“edamame”), cooked, ½ cup10 g60 mg2 mg
Fortified soymilk, 1 cup7 g300 mg1 mg
Soy cheese, 1 oz4 g160 mg2 mg
Soy flour, ½ cup15 g87 mg3 mg
Soy nut butter, 2 Tbsp7 g30 mg1 mg
Soy nuts, ¼ cup9 g30 mg1 mg
Tempeh, ½ cup17 g92 mg2 mg
Textured vegetable protein, ¼ cup dry12 g80 mg3 mg
Tofu, firm, ½ cup11 g253 mg2 mg

What are some easy ways to eat soy?

  • Try soy nut butter instead of peanut butter
  • Use tofu or tempeh in stir-fries to add protein
  • Try snacking on soy nuts, or mix some into a trail mix
  • Substitute soymilk for dairy milk

Here are two easy recipes to try:

Tofu Stir-fry


Miso Soup