Core Grains,OilSeeds

Soya Nutritional Specifications Comparison

Soya Product	Type	Protein (per 100g)	Fiber (per 100g)	Key Nutritional Takeaway
Whole Soybeans (Cooked/Boiled)	Unfermented	$\approx 15 \text{ g}$	$\approx 6 \text{ g}$	Contains all of the original protein, fiber, and fat of the bean.
Edamame (Shelled, Boiled)	Unfermented	$\approx 11 \text{ g}$	$\approx 5 \text{ g}$	A complete protein snack, rich in vitamins and minerals.
Tofu (Firm/Extra-Firm)	Unfermented	$\approx 8 - 10 \text{ g}$	$\approx 1 - 2 \text{ g}$	Lower in fiber than the whole bean, but often high in calcium if made with a calcium sulfate coagulant.
Soymilk (Unsweetened)	Unfermented	$\approx 7 \text{ g}$	$\approx 1 \text{ g}$	A complete protein comparable to dairy milk; generally fortified with Calcium and Vitamin D.
Tempeh	Fermented	$\approx 19 \text{ g}$	$\approx 4 - 7 \text{ g}$	Highest concentration of protein and fiber due to using the whole bean. Fermentation may enhance nutrient absorption.
Nattō	Fermented	$\approx 14 - 18 \text{ g}$	$\approx 5 \text{ g}$	Extremely high in Vitamin K2 (menaquinone) due to the fermentation process, which is beneficial for bone and cardiovascular health.
Soy Protein Isolate (SPI)	Derivative	$\approx 80 - 90 \text{ g}$ (in powder)	$< 1 \text{ g}$	A highly concentrated, purified protein used to fortify foods and in supplements.

Note: Values are approximate and can vary based on brand, moisture content, and preparation (e.g., firm tofu has more protein than silken tofu).¹

Tempeh and Nattō (Fermented products made from the whole bean) are often the densest sources of protein and fiber.
Tofu and Soymilk (Unfermented products made from soymilk) are great protein sources but have less fiber, as the fiber is mostly filtered out with the soybean pulp (okara) during production.
Soy Protein Isolate (Derivative) has the highest protein-to-weight ratio because it’s a purified powder.

Fermentation (in Tempeh, Miso, Nattō) breaks down “anti-nutrients” like phytic acid and trypsin inhibitors.² This process is believed to make the nutrients, particularly the protein, easier to digest and absorb.
Fermented foods often contain probiotics (beneficial bacteria) or prebiotics (fibers that feed healthy gut bacteria), offering gut health benefits (especially Tempeh).³

All traditional soy products contain isoflavones, a type of phytoestrogen, which is responsible for many of soy’s researched health benefits (like potentially reducing the risk of certain cancers and improving heart health).⁴
The fermentation process changes the chemical structure of isoflavones, which may slightly change how quickly they are absorbed by the body.

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