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Soy Calories And Nutritional Facts

In your daily diet, if you’re particular of the food you eat, you usually take note of your calorie intake and the nutrition that goes along with it. Counting your calorie intake is a way to lose weight and maintain a healthy body. This tells you how much you should adjust your diet. For those trying to lose weight, recording your food intake and physical activity are very effective ways.  

Additionally, consuming soy has the nutrition you need in your body to stay fit and active. It has protein, fiber, calcium, magnesium, iron, amino acids that are beneficial to your body. In this article, we'll be talking about how much calories soy has and its nutritional content.

Calories of Soy

A calorie is a unit of energy. Fats, proteins, carbohydrates or sugars, are important sources of calories. People need to these to live and function. We have to get those nutrients that the calories provide if we want to nourish our body and our brain right. 

The calories a person needs in a day depends on the individual’s activity level and resting metabolic rate. But to ensure that they’re getting a balance of major nutrients and micronutrients, an individual should eat the right amount of calories depending on their activity level and metabolic rate.

The National Institutes of Health (NIH) suggests that a middle-age moderately active female should consume 2,000 calories per day. A middle-age moderately active male should consume 2,400 to 2,600 calories per day.
The official Dietary Reference Intakes recommends that for an adult, the calories consumed should be 45-65% from carbohydrates, 20-25% from fat and 10-35% from protein.

And research shows that every 100 grams of raw soybeans supply 446 calories and are 9% water, 30% carbohydrates, 20% total fat and 36% protein (table).
Making soybean a great source of calories and nutrition! 

Besides the high protein content, soybeans contain a lot of fiber and are rich in calcium, magnesium. Soy is a perfect partner to your healthy lifestyle!

Nutritional Facts

Soybeans are an exceptional source of essential nutrients. A serving of soy provides protein, dietary fiber, calcium, iron, manganese, and several B vitamins. 
  • Protein: Soy is a great source of protein. it derives about 35 to 38 percent of their calories from protein. It is also of the highest quality. The quality of soy protein is equal to that of meat and milk proteins. Protein helps you build lean muscles and helps you lose weight. 
  • Calcium: Soy is a good sources of calcium. It helps you grow and maintain stronger bones. One-half cup of cooked soybeans provides 88 mg of this mineral. Soymilk contains about 93 mg of calcium per one-cup serving. However, calcium-fortified soymilks often contain between 200 and 300 mg of calcium per serving. Iron: soybeans are packed with iron. In fact, soybeans contain around 8.8 mg of it per cup. Legumes in general and soybeans in particular have a high iron and ferritin content. Iron is an essential element for blood production. It helps convert blood sugar to energy and helps boost the immune system.
  • Fiber: Fiber aids in healthy digestion. Soybean is fiber-rich food and helps you have proper bowel movements.  One serving of soybeans provides approximately eight grams of dietary fiber. 
  • Manganese: Soy contains manganese. Manganese helps activate many enzymes in metabolism. It helps with protein and amino acid digestion and utilization. It also helps with the metabolism of cholesterol and carbohydrates. 
  • B Vitamins: Soy-based products, such as soybean milk, are the primary source of vitamin B12 coming from plant sources. The reason soybeans contain this vitamin is because of its high protein content. Vitamin B complex helps prevent infections and helps support or promote cell health.  B vitamins have a direct impact on your energy levels, brain function, and cell metabolism.
Soy provides countless benefits and nutrients to your body. Consuming soy in your diet can definitely help you achieve a healthier and fit lifestyle.

Related Article: Which is Better: Almond Milk vs. Cow Milk vs. Soy Milk

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