Different Types of Soy Foods and How to Use Them

In the U.S., soybeans are used to make foods ranging from soybean oil, which may support heart health, complete plant-based proteins like tofu, and fermented options like miso, tempeh, natto, and soy sauce. These versatile foods provide plant-based protein and beneficial compounds like isoflavones, which have been studied for more than 30 years and support cardiovascular, bone and reproductive health through their unique interaction with estrogen receptors – without mimicking estrogen's full biological effects. Explore the different types of soy foods and how you and your clients can use them in everyday meals.

Tofu

Tofu, made from coagulated soymilk, 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.

  • 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: 4 g
    • Protein: 9 g
    • Isoflavone Content: 13 mg

Yuba

Yuba is a by-product of soymilk. It’s made by simmering soymilk 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

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Soy Connection is a collaboration of health, nutrition and food industry experts with U.S. soybean farmers to educate on the benefits of sustainably grown U.S. soybeans, including heart-healthy soybean oil and soy protein. Soy Connection is brought to you by U.S. Soy and the United Soybean Board (USB), a national checkoff funded by U.S. soybean farmers. © 2026 United Soybean Board.

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