In the U.S., soybeans are grown and used in a variety of products, ranging from soybean oil (which may support heart health!) to soy protein foods such as tofu. Beyond these staples, soy can also be fermented to create flavorful and nutritious foods such as miso paste, tempeh, natto, and soy sauce. These foods are not only versatile in cooking but also provide plant-based protein and beneficial compounds, like isoflavones, that support overall health. Isoflavones are widely found within the plant kingdom – especially in legumes – and have been rigorously studied by health scientists over the last 30 years. Their unique ability to interact with estrogen receptors – without mimicking estrogen's full biological effects – makes them powerful agents in supporting cardiovascular, bone, and reproductive health. Keep reading to learn more about the different types of soy foods and how you and your clients can use them.
Tofu
Tofu, made from coagulated soy milk, is one of the most popular soy protein foods. It is naturally vegan, a complete protein, and comes in a range of textures from silken to extra firm, making it perfect for any type of cooking.
Ideas for cooking: Add cubed tofu to stir-fries, blend silken tofu into smoothies, or grill marinated extra-firm tofu for a protein-packed entrée.
- Nutrition Facts Per Serving (3 oz extra firm tofu):
- Calories: 70
- Total Fat: 4.5 g
- Cholesterol: 0 mg
- Sodium: 0 mg
- Total Carbohydrate: 1 g
- Fiber: <1 g
- Protein: 8 g
- Isoflavone Content: 19 mg
Tempeh
What is tempeh? Tempeh is a traditional Indonesian food made from fermented soybeans. It has a firm, chewy texture and nutty flavor that works well in plant-based diets.
Ideas for cooking: Slice and sauté for grain bowls, marinate and grill for sandwiches, or crumble into sauces and chili. For a delicious, easy-to-make recipe, check out our Easy Skillet Tempeh with Caramelized Onions and Grapes.
- Nutrition Facts Per Serving:
- Calories: 160
- Total Fat: 4.5 g
- Cholesterol: 0 mg
- Sodium: 0 mg
- Total Carbohydrate: 12 g
- Fiber: 6 g
- Protein: 18 g
- Isoflavone Content: 52 mg
Miso
You may have heard of this popular dish before, but what exactly is miso? Miso paste is made from fermented soybeans and grains like rice or barley. It comes in different varieties like white miso, which is mild and slightly sweet, and darker miso, which is richer and robust.
Ideas for cooking: Stir miso paste into soups, marinades, or salad dressings. You could also try using miso soup paste for a quick, savory broth.
- Nutrition Facts Per Serving (1 teaspoon):
- Calories: 10
- Total Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 630 mg
- Total Carbohydrate: 4 g
- Fiber: <1 g
- Protein: <1 g
- Isoflavone Content: 2.5 mg
Natto
Natto is a Japanese food made from fermented soybeans. Known for its strong flavor and sticky texture, it is rich in protein and vitamin K2.
Ideas for cooking: Traditionally enjoyed over rice, natto can also be mixed with soy sauce and green onions for a salty, protein-rich meal.
- Nutrition Facts Per Serving (1/2 cup):
- Calories: 180
- Total Fat: 10 g
- Cholesterol: 0 mg
- Sodium: 5 mg
- Total Carbohydrate: 11 g
- Fiber: 5 g
- Protein: 17 g
- Isoflavone Content: 72 mg
Soy Sauce
Soy sauce is one of the most widely used soy-based condiments. Made by fermenting soybeans with wheat, it delivers a specific umami flavor and enhances savory dishes.
Ideas for cooking: Use soy sauce in marinades, stir fries, dipping sauces, dressings, or simply over white rice to add a touch of flavor.
- Nutrition Facts Per Serving (1 tablespoon):
- Calories: 10
- Total Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 880 mg
- Total Carbohydrate: <1 g
- Fiber: 0 g
- Protein: 1 g
- Isoflavone Content: 0.2 mg
Edamame
Edamame is a young soybean that’s picked when they are still green and tender. This vegetable soybean is known for its sweet, nutty flavor, and it’s available shelled, in the pod, frozen, or fresh.
Ideas for cooking: Serve it as an appetizer and season it with garlic or your favorite spices, create an edamame hummus, or add it to stir fries, salads, or pasta dishes.
- Nutrition Facts Per Serving (1/2 cup shelled edamame):
- Calories: 90
- Total Fat: 2 g
- Cholesterol: 0 mg
- Sodium: 10 mg
- Total Carbohydrate: 10 g
- Fiber: 8 g
- Protein: 9 g
- Isoflavone Content: 13 mg
Yuba
Yuba is a by-product of soy milk. It’s made by simmering soy milk until a thin film forms on the surface, which is then lifted off and dried or rolled into sheets. Yuba offers a chewy texture and a mild, nutty taste.
Ideas for cooking: Toss yuba in with your favorite stir fry, add yuba slices to salads, wrap fillings for rolls, or braise it in broth.
- Nutrition Facts Per Serving (3 oz):
- Calories: 150
- Total Fat: 3 g
- Cholesterol: 0 mg
- Sodium: 10 mg
- Total Carbohydrate: 11 g
- Fiber: 3 g
- Protein: 21 g
- Isoflavone Content: 38 mg
Cooking with Soy Foods
Soy foods are easy to incorporate into everyday meals. By exploring our soy recipes, you can find more uses for your soy food products to get an extra dose of healthy protein. Learn more about soybean uses, including soybean oil and soy protein, to see how you can work soy into your diet in a variety of ways.