Soybeans (cooked) — 173 kcal

Soybeans are the nutritional foundation on which tofu, tempeh, miso, soy milk, and edamame are all built — and the whole bean itself is arguably the most protein-dense plant food commonly available. At 173 kcal per 100 g (cooked), soybeans deliver a remarkable 16.6 g of protein — more than eggs by weight — alongside 9.9 g of carbohydrates, 9 g of fat (mostly unsaturated), and 6 g of fiber. With only 3 g of sugar and 62.6 g of water, they provide the most concentrated plant-based nutrition per calorie of any legume. Soybeans are also one of the few plant foods that provide all nine essential amino acids in adequate proportions, making them a true complete protein.

What's Inside

Potassium is exceptional at 515 mg per 100 g, supporting blood pressure regulation and muscle function. Phosphorus (245 mg) and calcium (102 mg) contribute to bone structure. Magnesium (86 mg, about 20 % DV) aids over 300 enzymatic reactions and muscle relaxation. Iron (5.14 mg, roughly 29 % DV) is outstanding for a plant source. Zinc (1.15 mg) supports immune function. Copper (0.407 mg) aids iron metabolism and connective tissue formation. Manganese (0.824 mg) activates antioxidant enzymes. Vitamin K (19.2 mcg) supports blood clotting and bone health. Folate (54 mcg) aids cell division. Vitamin B6 (0.234 mg) supports neurotransmitter synthesis. Thiamin (0.155 mg) drives energy metabolism. Vitamin C (1.7 mg) provides mild antioxidant support. Soybeans are the richest food source of isoflavones (genistein and daidzein), compounds that interact with estrogen receptors and have been linked to bone density preservation and cardiovascular health in long-term epidemiological research.

Getting It Right

Edamame (young soybeans still in the pod) is the simplest preparation: boil in salted water for 4 to 5 minutes, drain, and sprinkle with flaky sea salt. Squeeze the pods to pop the beans out — they are sweet, nutty, and addictive. Mature dried soybeans require 12 hours of soaking and 2 to 3 hours of cooking to become tender. Roast soaked soybeans at 190 °C for 40 minutes for a crunchy, protein-rich snack. Fermented soy products — tempeh, miso, natto — offer enhanced nutrient bioavailability because fermentation breaks down phytic acid that otherwise blocks mineral absorption. Add miso paste to warm (not boiling) soups and dressings for umami depth. Store dried soybeans in an airtight container for up to a year; cooked soybeans freeze well in portions for up to six months.