Soya Beans Nutrition Facts, Health Benefits & Guide

Soya beans (soybeans, edamame) are the most nutritionally significant legume in the world — providing complete protein with all essential amino acids, making them one of very few plant foods equivalent to animal protein. Australia grows soya beans primarily in Queensland and northern NSW. They are the basis of tofu, tempeh, miso, soy milk, edamame and soy sauce. At 36.5g of protein and 19.9g of heart-healthy fat per 100g with a GI of just 15, soya beans are a nutritional powerhouse for plant-based diets.

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Serving size:100g

446Calories (kcal)

30.2Carbs (g)

36.5Protein (g)

9.3Fibre (g)

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📊 Nutrition facts — per 100g

Nutrient	Amount	% Daily value
Calories	446 kcal	—
Carbohydrates	30.2g	—
Dietary fibre	9.3g	—
Sugars	7.3g	—
Protein	36.5g	—
Total fat	19.9g	—
Glycaemic Index (GI)	15 — Low	—

Based on Australian NRV. Source: FSANZ Australian Food Composition Database.

📈 Glycaemic index (GI)

Glycaemic IndexLow GISoya beans have a GI of approximately 15 — one of the lowest of any food. The combination of very high protein, fat and fibre with minimal starch results in negligible blood sugar impact.

0 · Low (<55)Medium (56–69)High (70+) · 100

✅ Health benefits

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Key health benefits

Complete plant protein, heart health (FDA-approved claim), blood sugar management (GI 15), gut health (fermented soy products), bone health (calcium + isoflavones).

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⚠️ Who should limit or avoid

⚠️ Soy allergy (declared allergen — anaphylaxis risk), hormone-sensitive cancers (consult oncologist re isoflavones), thyroid medication (space 4hrs apart from soy), kidney disease (high phosphorus/potassium).

⚕️ General nutritional information only — not a substitute for professional medical or dietary advice. Always consult your doctor or dietitian before significant dietary changes.

🧊 Storage tips

Dry soya beans: 1-2 years in sealed container. Cooked: 5 days fridge, 3 months frozen. Tofu after opening: 5-7 days submerged in fresh water in fridge. Edamame: 2 days fridge, 12 months frozen (blanched).

🇦🇺 Australian tip: Australian soya beans are grown in the Darling Downs QLD and Hunter Valley NSW. Buy Australian-grown where labelled. Edamame (fresh/frozen young soya beans) are widely available — a practical high-protein snack. Tempeh (fermented whole soya beans) is available from supermarkets and has higher nutrient bioavailability than tofu due to fermentation. Organic non-GMO soya beans are available from health food stores.

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💡 Key facts about soya beans

💪36.5g protein/100g — only complete plant protein with all essential amino acids

🩸GI 15 — among the lowest glycaemic foods available

🌏Basis of tofu, tempeh, miso, edamame, soy milk and soy sauce

🇦🇺Grown in QLD and northern NSW; major global crop

⚠️Contains phytoestrogens (isoflavones) — relevant for hormone-sensitive conditions

🌾Declared allergen in Australia — major soy allergy risk

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Soya Beans — Nutrition Facts & Health Guide