Legume
Soy Foods (Tofu & Edamame)
Whole soy foods like tofu and edamame offer a complete plant protein that's easy to love and easy on the body.
🌱 What it is
Soy foods come from the soybean, a protein-rich legume traditionally prepared as tofu, tempeh, edamame, or soy milk.
✨ How it may help
- May help support heart health
- May help support comfort through menopause with plant isoflavones
- May help supply complete plant protein
- May help support healthy cholesterol levels
🥄 How to use it
Enjoy whole or minimally processed soy foods — tofu, tempeh, edamame, or unsweetened soy milk — as a plant protein several times a week.
🥗 Nutrition
Per 1/2 cup tofu, firm (~126g) · about 94 calories
- Protein 10g
- Calcium 100mg
- Iron 1.4mg
- Isoflavones ~20mg
Source: USDA FoodData Central
⚖️ Caution
Favor whole, traditionally prepared soy over highly processed soy isolates; those with thyroid conditions should ensure adequate iodine, and a soy allergy is a clear reason to avoid it.
🍃 A note from nature
A small bean that has fed families across generations, turning simple soil and sun into hearty nourishment.