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If you’re looking for a plant-based source of protein, fiber, and healthy fats, look no further than the humble soybean. Native to East Asia, soybeans have been cultivated for thousands of years and are now grown all over the world. Here’s everything you need to know about this superfood.

Nutrition Facts

A half-cup serving of cooked soybeans contains:

120 calories
11 grams of protein
6 grams of fat (mostly polyunsaturated and monounsaturated)
10 grams of carbohydrates, including 6 grams of fiber
15% of your daily requirement of iron
20% of your daily requirement of calcium
40% of your daily requirement of magnesium

Health Benefits

Soybeans have been linked to a number of health benefits, including:

Reduced risk of heart disease: Soybeans are high in compounds called isoflavones, which have been shown to lower LDL (“bad”) cholesterol and reduce inflammation in the body.
Improved bone health: The calcium and magnesium in soybeans can help strengthen bones, particularly in women who are at risk for osteoporosis.
Reduced risk of breast cancer: Some studies have suggested that regular soy intake may lower the risk of breast cancer, though more research is needed.
Reduced hot flashes: Soy isoflavones have been shown to reduce the frequency and severity of hot flashes in menopausal women.

Uses in Cooking

Soybeans can be enjoyed in a variety of ways, including:

Tofu: Made from curdled soy milk, tofu can be used in both savory and sweet dishes, from stir-fries to smoothies.
Edamame: Young soybeans still in their pods, edamame are a popular snack or appetizer in many cuisines.
Soy milk: A dairy-free milk alternative that can be used in baking or as a beverage.
Soy sauce: A salty seasoning made from fermented soybeans, soy sauce is a staple in many Asian dishes.
Tempeh: A fermented soybean cake that’s often used as a meat substitute in vegetarian dishes.

Whether you’re looking to add more plant-based protein to your diet or just want to try something new in the kitchen, soybeans are a versatile and nutritious option.