SoybeanLegume

Q: Can pregnant women eat soybeans?

Generally yes, in moderation. Healthline, citing guidance referenced by the American College of Obstetricians and Gynecologists and the U.S. Soybean Export Council, says soy can be eaten during pregnancy without needing to worry about the risks sometimes claimed for it. Typical moderate amounts cited include 1 cup of soy milk, 1/2 cup of tofu, or 1/2 cup of soybeans. There's no official numeric guideline, though, so individual doctors may advise differently. Some research on phytoestrogens and fetal development exists, but it's mostly in animal studies rather than humans. That keeps this an area of some caution rather than settled certainty.

446

kcal / 100g

830

kcal / 1 cup

6 things to watch for

KetoLow-CalorieLow-CarbLow-FatLow-SugarSoy-Free

Dairy-FreeEgg-FreeGluten-FreeHigh-ProteinNut-FreePalm Oil FreeVeganVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Also labeled as

Soybeans

Allergens

This food directly contains the following allergen, declarable under EU Regulation 1169/2011 Annex II (the EU’s 14 major allergens) — not a “may contain” cross-contact warning.

Soy

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	446kcal	—
Protein	36.49g	73%
Total lipid (fat)	19.94g	26%
Fatty acids, total saturated	2.884g	14%
Cholesterol	0mg	0%
Carbohydrate, by difference	30.16g	11%
Fiber, total dietary	9.3g	33%
Total Sugars	7.33g	—
Sodium, Na	2mg	0%

Vitamins & Minerals

Calcium, Ca

Calcium contributes to normal blood clotting EU register →

Calcium contributes to normal energy-yielding metabolism EU register →

Calcium contributes to normal muscle function EU register →

Calcium contributes to normal neurotransmission EU register →

Calcium contributes to the normal function of digestive enzymes EU register →

Calcium has a role in the process of cell division and specialisation EU register →

Calcium is needed for the maintenance of normal bones EU register →

Calcium is needed for the maintenance of normal teeth EU register →

277mg (35% NRV)

Iron, Fe

Iron contributes to normal cognitive function EU register →

Iron contributes to normal energy-yielding metabolism EU register →

Iron contributes to normal formation of red blood cells and haemoglobin EU register →

Iron contributes to normal oxygen transport in the body EU register →

Iron contributes to the normal function of the immune system EU register →

Iron contributes to the reduction of tiredness and fatigue EU register →

Iron has a role in the process of cell division EU register →

15.7mg (112% NRV)

Potassium, K

Potassium contributes to normal functioning of the nervous system EU register →

Potassium contributes to normal muscle function EU register →

Potassium contributes to the maintenance of normal blood pressure EU register →

1797mg (90% NRV)

Magnesium, Mg

Magnesium contributes to a reduction of tiredness and fatigue EU register →

Magnesium contributes to electrolyte balance EU register →

Magnesium contributes to normal energy-yielding metabolism EU register →

Magnesium contributes to normal functioning of the nervous system EU register →

Magnesium contributes to normal muscle function EU register →

Magnesium contributes to normal protein synthesis EU register →

Magnesium contributes to normal psychological function EU register →

Magnesium contributes to the maintenance of normal bones EU register →

Magnesium contributes to the maintenance of normal teeth EU register →

280mg (75% NRV)

Phosphorus, P

Phosphorus contributes to normal energy-yielding metabolism EU register →

Phosphorus contributes to normal function of cell membranes EU register →

Phosphorus contributes to the maintenance of normal bones EU register →

Phosphorus contributes to the maintenance of normal teeth EU register →

704mg (101% NRV)

Zinc, Zn

Zinc contributes to normal DNA synthesis EU register →

Zinc contributes to normal acid-base metabolism EU register →

Zinc contributes to normal carbohydrate metabolism EU register →

Zinc contributes to normal cognitive function EU register →

Zinc contributes to normal fertility and reproduction EU register →

Zinc contributes to normal macronutrient metabolism EU register →

Zinc contributes to normal metabolism of fatty acids EU register →

Zinc contributes to normal metabolism of vitamin A EU register →

Zinc contributes to normal protein synthesis EU register →

Zinc contributes to the maintenance of normal bones EU register →

Zinc contributes to the maintenance of normal hair EU register →

Zinc contributes to the maintenance of normal nails EU register →

Zinc contributes to the maintenance of normal skin EU register →

Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →

Zinc contributes to the maintenance of normal vision EU register →

Zinc contributes to the normal function of the immune system EU register →

Zinc contributes to the protection of cells from oxidative stress EU register →

Zinc has a role in the process of cell division EU register →

4.89mg (49% NRV)

Copper, Cu

Copper contributes to maintenance of normal connective tissues EU register →

Copper contributes to normal functioning of the nervous system EU register →

Copper contributes to normal hair pigmentation EU register →

Copper contributes to normal iron transport in the body EU register →

Copper contributes to normal skin pigmentation EU register →

Copper contributes to the normal function of the immune system EU register →

Copper contributes to the protection of cells from oxidative stress EU register →

1.658mg (166% NRV)

Manganese, Mn

Manganese contributes to normal energy-yielding metabolism EU register →

Manganese contributes to the maintenance of normal bones EU register →

Manganese contributes to the normal formation of connective tissue EU register →

Manganese contributes to the protection of cells from oxidative stress EU register →

2.517mg (126% NRV)

Selenium, Se

Selenium contributes to normal spermatogenesis EU register →

Selenium contributes to the maintenance of normal hair EU register →

Selenium contributes to the maintenance of normal nails EU register →

Selenium contributes to the normal function of the immune system EU register →

Selenium contributes to the normal thyroid function EU register →

Selenium contributes to the protection of cells from oxidative stress EU register →

17.8µg (32% NRV)

Vitamin A, RAE1µg (0% NRV)

Vitamin C, total ascorbic acid6mg (8% NRV)

Vitamin D (D2 + D3)0µg (0% NRV)

Vitamin E (alpha-tocopherol)0.85mg (7% NRV)

Vitamin K (phylloquinone)

Vitamin K contributes to normal blood clotting EU register →

Vitamin K contributes to the maintenance of normal bones EU register →

47µg (63% NRV)

Thiamin

Thiamine contributes to normal energy-yielding metabolism EU register →

Thiamine contributes to normal functioning of the nervous system EU register →

Thiamine contributes to normal psychological function EU register →

Thiamine contributes to the normal function of the heart EU register →

0.874mg (79% NRV)

Riboflavin

Riboflavin contributes to normal energy-yielding metabolism EU register →

Riboflavin contributes to normal functioning of the nervous system EU register →

Riboflavin contributes to the maintenance of normal mucous membranes EU register →

Riboflavin contributes to the maintenance of normal red blood cells EU register →

Riboflavin contributes to the maintenance of normal skin EU register →

Riboflavin contributes to the maintenance of normal vision EU register →

Riboflavin contributes to the normal metabolism of iron EU register →

Riboflavin contributes to the protection of cells from oxidative stress EU register →

Riboflavin contributes to the reduction of tiredness and fatigue EU register →

0.87mg (62% NRV)

Niacin1.623mg (10% NRV)

Vitamin B-6

Vitamin B6 contributes to normal cysteine synthesis EU register →

Vitamin B6 contributes to normal energy-yielding metabolism EU register →

Vitamin B6 contributes to normal functioning of the nervous system EU register →

Vitamin B6 contributes to normal homocysteine metabolism EU register →

Vitamin B6 contributes to normal protein and glycogen metabolism EU register →

Vitamin B6 contributes to normal psychological function EU register →

Vitamin B6 contributes to normal red blood cell formation EU register →

Vitamin B6 contributes to the normal function of the immune system EU register →

Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →

Vitamin B6 contributes to the regulation of hormonal activity EU register →

0.377mg (27% NRV)

Folate, total

Folate contributes to normal amino acid synthesis EU register →

Folate contributes to normal blood formation EU register →

Folate contributes to normal homocysteine metabolism EU register →

Folate contributes to normal psychological function EU register →

Folate contributes to the normal function of the immune system EU register →

Folate contributes to the reduction of tiredness and fatigue EU register →

Folate has a role in the process of cell division EU register →

375µg (188% NRV)

Vitamin B-120µg (0% NRV)

Diet Compatibility

VeganYes
Yes — Soybean is vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Soybean is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Soybean is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Soybean is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Soybean is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Soybean is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeNo
No — Soybean is not soy-free. Deciding ingredient: soybeans.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Soybean is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoNo
No — Soybean is not keto-friendly (20.86 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbNo
No — Soybean is not low-carb (20.86 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarNo
No — Soybean is not low in sugar (7.33 g sugar per 100g, over the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinYes
Yes — Soybean is high in protein (36.49 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatNo
No — Soybean is not low-fat (19.94 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Soybean is not low-calorie (446 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

Raw, mature dry soybeans carry 20.9g net carbs per 100g, per USDA FoodData Central. ^[3]
Boil them, though, and that number drops sharply — 2.36g net carbs per 100g for boiled soybeans, still per USDA. ^[4]
A 1/2-cup (about 90g) serving of black soybeans works out to just 2g net carbs, per Healthline's USDA-sourced breakdown — an easy keto fit. ^[5]
Shelled edamame's low-FODMAP serving size, per Monash University testing, falls somewhere in the 75g to 90g range depending on which source you check.

Note: the exact figure varies by source and revision — some cite 75g after a post-2024 Monash update, others still list the older 90g.

Some even describe tolerance up to 195g-250g before edamame turns moderate-to-high FODMAP from fructans.

Check the current Monash app for the latest lab-tested number rather than assuming any single gram figure is fixed. Flagged, not resolved. ^[6]
Soy is one of the 9 legally recognized major food allergens in the US, per the FDA. ^[7]
Soy allergy affects about 0.4% of US infants, and up to 88% of people with a soy allergy are also allergic or sensitized to peanut, per FoodAllergy.org.

Note: 'soy products' aren't uniformly low- or high-FODMAP as a category. Whole mature soybeans and soy milk made from whole soybeans are considered high-FODMAP by dietitian-run resources, while firm tofu and fermented soy are low-FODMAP.

So status depends on the specific product and how it was processed, not on 'soy' as a blanket label. Flagged, not resolved. ^[8]

Health Benefits

People eating tofu at least once a week had an 18% lower risk of coronary heart disease than those who rarely ate it. That's per a Harvard-affiliated study of roughly 200,000 people published in Circulation, via the American Heart Association.

That's one of the larger cohort studies linking a specific soy food, not just soy in general, to heart outcomes. ^[1]

Storage & Buying Tips

Cooked soybeans keep in the refrigerator for 3-4 days, per University of Maine Cooperative Extension.

For longer storage, freeze them — cooked soybeans hold up well in the freezer for up to 6 months. ^[2]

Frequently Asked Questions

Is it safe to eat soybeans every day?

For most people, yes — moderate daily soy intake is common practice in many Asian diets and appears safe. A Harvard cohort study reported by the American Heart Association found regular tofu consumption (weekly or more) linked to lower heart disease risk, not higher.

Mayo Clinic adds that soy foods can fit a healthy eating pattern without raising breast cancer risk.

Two groups need to be more careful. Anyone taking levothyroxine thyroid medication should watch timing, since soy protein can reduce its absorption if eaten too close to a dose — and anyone with a diagnosed soy allergy should avoid soy entirely. ^[1]

Can pregnant women eat soybeans?

Generally yes, in moderation. Healthline, citing guidance referenced by the American College of Obstetricians and Gynecologists and the U.S. Soybean Export Council, says soy can be eaten during pregnancy without needing to worry about the risks sometimes claimed for it.

Typical moderate amounts cited include 1 cup of soy milk, 1/2 cup of tofu, or 1/2 cup of soybeans. There's no official numeric guideline, though, so individual doctors may advise differently.

Some research on phytoestrogens and fetal development exists, but it's mostly in animal studies rather than humans. That keeps this an area of some caution rather than settled certainty. ^[9]

Are raw soybeans poisonous?

Raw and undercooked soybeans aren't eaten in practice for a reason. They contain natural defense compounds — trypsin inhibitors, lectins, and saponins — that impair protein digestion, and animal studies using raw legumes or isolated inhibitors have shown they can cause pancreatic enlargement.

Cooking destroys the great majority of that activity, per a literature review from Today's Dietitian. Lectin activity drops below detectable levels after boiling for 15 minutes, simmering for 2 hours, or pressure cooking for 45 minutes — which is why soybeans are essentially always cooked before eating. ^[10]

Do soybeans contain high amounts of estrogen?

No — soybeans don't contain the hormone estrogen itself. What they do have is an unusually high level of isoflavones (genistein and daidzein), plant compounds called phytoestrogens that weakly bind estrogen receptors and mimic some of estrogen's effects.

Mayo Clinic puts that at roughly 56–83 mg of isoflavones in one cup of soy milk — far weaker than the human hormone itself.

Population studies in humans have generally been reassuring about whether this raises estrogen-related health risks like breast cancer. That contrasts with some higher-dose animal and cell studies, which raised theoretical concerns that haven't been replicated in humans. ^[11]

Can eating soybeans affect thyroid medication?

Yes, and this is well documented. Soy protein — in tofu, soy milk, soy-based infant formula, or soy protein supplements — can bind to levothyroxine in the digestive tract, reducing how much of the thyroid medication gets absorbed.

Multiple case reports and a systematic review of levothyroxine-food interactions back this up.

The fix is timing, not avoidance. Sources recommend spacing soy intake 1 to 4 hours apart from a levothyroxine dose, and checking thyroid hormone levels more closely if soy intake changes significantly.

Interestingly, isoflavone supplements alone — as opposed to soy protein or soy food — appeared less likely to cause this interaction in one randomized controlled trial in postmenopausal women, per the same systematic review. ^[12]

Found in these products

5 products in our database contain Soybean.

Sources & Last Updated

Nutrition data: USDA FoodData Central, “Soybeans, mature seeds, raw” (SR Legacy, fdcId 174270), updated 2026-08-27.

Research reviewed 2026-08-21.