Most soy products are high in calories. For instance, soybeans have 172 calories per 100g. However, there are soy products, such as soy milk and soy sauce, which are low in calories. Soy milk and sauce have only 103 and 11 calories per serving, respectively.
Soybeans are high in calories!
Soybeans as well as most soy products are high in calories. Actually, soybeans are the most calorie-dense beans. Other common beans have fewer calories.
Boiled soybeans have 172 calories per 100g. A serving has 296 calories.[1]
So, we should consume soybeans and other soy foods in moderation. Especially, if you want to lose weight.
Soybeans are high in protein, fiber & fat
Soybeans are mainly protein. They have 18.2 g of protein per 100g.
Also, they contain 8.4 g of carbs per 100g, of which 6 g are fiber. Soybeans are particularly high in fiber as well.
Moreover, soybeans are rich in fat. They contain almost 9 g of fat per 100g, or 15.4 g per serving!
Fat is the most calorie-dense macronutrient. It has 9 calories per gram. Protein and carbohydrates have only 4 calories per gram.
Not all beans are high in fat, though. Only soybeans and chickpeas contain high amounts. Other beans are mainly carbs and protein.
How many calories are in a glass of soy milk?
Soy milk has only 41 calories per 100 mL. A glass of soy milk has about 103 calories.
A glass of soy milk has 7 g of protein and 4.9 g of fat. In contrast, it contains negligible amounts of fiber.
Soy or cow’s milk?
Soy milk can be a great plant-based alternative to cow’s milk. You can use it to your favorite banana smoothie recipes instead of cow’s milk.
Soy milk may provide high amounts of calcium and vitamin B12, which are found in abundant in cow’s milk. In addition, soy milk is rich in iron!
Furthermore, soy milk consists mainly of polyunsaturated fatty acids, which are beneficial for the heart when eaten in moderation.
On the other hand, cow’s milk is particularly high in saturated and trans fats. These types of fat are bad for you. We should avoid consuming them. The American Heart Association recommends consuming no more than 13 g of saturated fat a day.[2]
A glass of 2% milk contains 2.7 g of saturated fat (20% DV), while a glass of whole milk contains 4.6 g of saturated fat (35% DV).
Moreover, cow’s milk has more calories. It has 122 and 152 calories per glass of skim and whole milk, respectively. Hence, cow’s milk has 20-49% more calories than soy milk!
We should consume cow’s milk and dairy in moderation.
You can find a wide variety of soy and other plant-based milks on Amazon.
The best time to drink soy milk is at breakfast. Also, you could drink soy milk late at night. It could help you sleep better at night.
Soy sauce is pretty low in calories!
Soy sauce is another common soy product. However, soy sauce is pretty low in calories. It has only 60 calories per 100g, or 11 calories per tbsp.
Most calories of soy sauce come from protein! Soy sauce has 1.9 g of protein per tbsp!
In contrast, soy sauce has negligible amounts of fat and carbs.
Are other soy foods high in calories?
Most common soy products are also high in calories:
- Tofu has 270 calories per 100g, or 230 calories per serving.
- tempeh has 195 calories per 100g, or 165 calories per serving.
- edamame has 121 calories per 100g, or 188 calories per serving.
- soy flour has 452 calories per 100g. For comparison, whole-wheat flour has 370 calories per 100g. Soy flour is particularly high in protein (39 g per 100g) as well as fat (21 g per 100g).
- miso soup has 33 calories per 100g. A cup has only 79 calories.
- soy protein isolate has 335 calories per 100g. A scoop has about 95 calories.
Are soy foods good for weight loss?
Despite its high calorie content, soy can actually help us lose weight. It regulates appetite, insulin, glucose, and satiety hormones. Also, soy increases metabolism, and helps preserve lean body mass!
Health benefits of soy
Soybeans are the richest food in isoflavones. Isoflavones are polyphenolic compounds with many health benefits.
Soy isoflavones may reduce the risk of cardiovascular heart disease, cancer, menopausal symptoms, and osteoporosis! Also, they may help improve insulin sensitivity and reduce inflammations. In addition, isoflavones have a beneficial effect on bone mineral density, diabetes, blood pressure, and antioxidant status of the body.[3,4,5,6]
Moreover, if consumed instead of animal protein, soy products may reduce LDL-cholesterol and triglycerides. Also, soy foods may alleviate hot flashes and improve skin health.
