Soy is the only major legume with dairy-level protein quality. A 43-RCT meta-analysis (Reid-McCann et al., Nutr Rev 2025) confirmed soy protein matches dairy for muscle outcomes across whole soybeans, tofu, and isolates. Per 100 g this soybean delivers 36.5 g protein at 446 kcal. DIAAS ≈0.9 puts it in a different league from other pulses.
How should I track Soybeans, mature seeds?
Soybeans, mature seeds is high in iron. When tracking Soybeans, mature seeds, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.