Soya Nutrition Facts

Calories, fat, protein, and carbohydrate values for Soya.


There are 296 calories in Soya.


Nutrition Facts
Serving Size:


cup (172 grams)

Amount Per Serving
Calories from Fat 139
Calories 296

% Daily Value*

Total Fat 15 grams

Saturated Fat 2.2 grams

Trans Fat 0 grams
Polyunsaturated Fat 8.7 grams
Monounsaturated Fat 3.4 grams

Cholesterol 0 milligrams

Sodium 1.7 milligrams

Potassium 886 milligrams

Total Carbohydrates 14 grams

Dietary Fiber 10 grams

Sugars 5.2 grams
Protein 31 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Beans (Perishable)

How long would it take to burn off 300 KCal?
Walking (3mph) 80 minutes
Running (6mph) 28 minutes
Bicycling (10mph) 41 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Soy, also known as soybean, is a versatile and widely consumed legume that offers a number of nutritional benefits. Derived from the soybean plant, soy has become a staple in many diets around the world, particularly in Asian cuisine. In this expert article, we will explore the characteristics, benefits, and drawbacks of incorporating soy into your diet.

Properties of Soy

Soy is a nutrient-dense food that is a rich source of essential macronutrients and micronutrients. Here are some key characteristics of soy:

  1. Protein Powerhouse: Soy is known for its high protein content. A 1-cup serving of soy contains approximately 31 grams of protein, making it an excellent plant-based protein source for vegetarians and vegans.
  2. Healthy fats: While soy contains fats, they are predominantly unsaturated fats, including polyunsaturated and monounsaturated fats. These healthy fats contribute to heart health and can help keep cholesterol levels in a healthy range.
  3. Low in carbohydrates: Soy is relatively low in carbohydrates, with a 1-cup serving containing about 14 grams. This makes it a good option for people on low-carbohydrate diets or those trying to manage their blood sugar levels.
  4. Rich in fiber: Soy is a good source of fiber, with 1 cup providing about 10 grams of fiber. Fiber is essential for digestive health, promotes regular bowel movements, and helps with weight management.
  5. Essential micronutrients: Soy is a nutrient powerhouse, containing essential micronutrients such as potassium, calcium, iron, vitamin A, and vitamin C. These micronutrients play an important role in maintaining overall health and supporting various bodily functions.

Benefits of Soy

Including soy in your diet can provide many health benefits. Here are some notable benefits:

  1. Heart Health: Soy has been extensively studied for its potential cardiovascular benefits. Regular consumption of soy products, such as soy milk and tofu, has been associated with a reduced risk of heart disease, stroke, and coronary heart disease. The presence of unsaturated fats and bioactive compounds in soy contribute to its heart-protective effects.
  2. Bone health: Soy is a rich source of calcium, which is essential for maintaining strong and healthy bones. In addition, soy contains isoflavones, a type of phytochemical that may help improve bone density and reduce the risk of osteoporosis, especially in postmenopausal women.
  3. Weight Management: Soy’s high protein and fiber content can promote feelings of fullness and satiety, which can help with weight management and prevent overeating. Including soy foods in a balanced diet can support healthy weight loss or maintenance.
  4. Hormonal balance: The isoflavones found in soy act as phytoestrogens, plant compounds that may have mild estrogen-like effects in the body. These compounds may help relieve certain menopausal symptoms, such as hot flashes and night sweats, by providing a natural alternative to hormone replacement therapy.

Disadvantages of soy

While soy offers many health benefits, it’s important to consider potential drawbacks:

  1. Allergies: Some people may have an allergic reaction to soy. Symptoms can range from mild, such as stomach discomfort, to severe, including rash, itching, and difficulty breathing. If you have a known soy allergy, you should avoid soy products completely.
  2. Digestive problems: Soy contains certain carbohydrates, such as oligosaccharides, that may be difficult for some people to digest. This may cause digestive discomfort, bloating, and gas. If you experience these symptoms, it may be helpful to moderate your soy intake or choose fermented soy products such as tempeh or miso, which are easier to digest.
  3. GMO concerns: Most commercially available soy products are derived from genetically modified organisms (GMOs). If you prefer to avoid GMOs in your diet, it is important to choose organic or non-GMO certified soy products.
  4. Thyroid function: Soy contains compounds known as goitrogens, which can interfere with thyroid function in people with existing thyroid conditions. If you have a thyroid disorder, it is advisable to consult a health care professional before consuming large amounts of soy.


Soy is a nutrient-dense legume that offers a number of health benefits. Its high protein content, healthy fats, and essential micronutrients make it a valuable addition to a balanced diet. However, it’s important to be aware of potential allergies, digestive issues, GMO concerns, and effects on thyroid function. As with any dietary change, it’s wise to consult with a healthcare professional or registered dietitian to determine the best approach for incorporating soy into your individual nutrition plan. By understanding the features, benefits, and drawbacks of soy, you can make informed decisions about incorporating this versatile legume into your diet and enjoy its many health-promoting properties.

Questions and Answers

What are the different ways I can incorporate soy into my diet?

There are many ways to incorporate soy into your diet. You can try soy milk as a dairy alternative, add tofu or tempeh to stir-fries or salads, use soy flour in baking, or enjoy edamame as a snack. Experiment with different soy-based recipes to find flavors and textures that suit your taste buds.

Can I eat soy if I have a soy allergy?

If you have a known soy allergy, it is important to avoid soy products completely. Soy allergies can range from mild to severe, and eating soy can cause allergic reactions such as stomach discomfort, rash, itching, and difficulty breathing. It’s important to read food labels carefully and tell restaurant staff about your allergy to make sure you avoid any ingredients containing soy.

Is soy safe for people with thyroid conditions?

Soy contains compounds called goitrogens, which can interfere with thyroid function, especially in people with existing thyroid conditions. If you have a thyroid disorder, it is advisable to consult a healthcare professional before consuming large amounts of soy. They can provide personalized guidance on whether soy is appropriate for your specific condition.

Are there non-GMO options for soy products?

Most commercially available soy products are derived from genetically modified organisms (GMOs). However, there are non-GMO and organic options on the market. Look for products labeled as non-GMO certified or organic to ensure you are choosing a non-GMO option. In addition, consider purchasing soy products from local farmers markets or specialty stores that prioritize non-GMO ingredients.

Can I consume soy if I am on a low carbohydrate diet?

Yes, soy may be appropriate for people on a low-carbohydrate diet. Soy is relatively low in carbohydrates, with a 1-cup serving containing about 14 grams. It can be a valuable source of protein for those who want to limit their carbohydrate intake while still meeting their nutritional needs. However, it’s important to keep track of your total carbohydrate intake from other sources to make sure it’s in line with your dietary goals.