National Nutrient Database, 90 grams (g) of cooked green soybeans contains: 127 kilocalories (kcal) 11.12 g of protein. 5.76 g of fat
In general, ~ 3 soy protein servings/day is suggested as part of a healthy diet. 1 serving=1 cup of soy milk or 1/2 cup of tofu. Based on clinical and epidemiological studies, recommendations for adult intake of soy protein is 15-25 grams per day or 2-4 servings of soy foods per day.
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You may have read that the estrogen levels in your body can be altered by eating soy, and could possibly lead to higher risk of breast cancer, but research does not support this. Soy is packed with nutrients such as calcium, potassium, and fiber, and is a high quality vegetarian protein
Soy can cause some mild stomach and intestinal side effects such as constipation, bloating, and nausea. It can also cause allergic reactions involving rash, itching, and anaphylaxis in some people. Some people might experience tiredness. Soy might also affect thyroid function.
