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Soy Bean Flakes
Grains
Nutri-ScoreA

Soy Bean Flakes

Glycine max

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Soy Bean Flakes provides 450 kcal, 36.5g of protein, 30.2g of carbohydrates, and 9.3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Soy bean flakes are a nutritious food product made from defatted soybeans, rich in protein and fiber, making them an excellent addition to a balanced diet.

Also known as:
Soy FlakesSoy Protein Flakes
Scientific NameGlycine max
Region of OriginChina
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories450 kcal
Water
8%
Fiber9.3g
Total86.6g
Protein
36.5g(42%)
Fats
19.9g(23%)
Carbohydrates
30.2g(35%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b1 (thiamine)0.87 mg (73%)
Vitamin b2 (riboflavin)0.21 mg (16%)
Vitamin b6 (pyridoxine)0.38 mg (29%)
Folate375 mcg (94%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Calcium277 mg (21%)
Iron15.7 mg (87%)
Magnesium280 mg (67%)
Phosphorus575 mg (82%)
Potassium1800 mg (38%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, soy bean flakes support muscle growth and repair, making them ideal for athletes and those looking to increase their protein intake.
✓Rich in dietary fiber, they promote digestive health and can aid in weight management by enhancing satiety.
✓Contain isoflavones, which may help reduce the risk of certain cancers and improve heart health by lowering cholesterol levels.
✓Low glycemic index makes them suitable for individuals with diabetes, helping to maintain stable blood sugar levels.

Possible Risks & Side Effects

!Individuals with soy allergies should avoid soy bean flakes as they can trigger allergic reactions.
!Excessive consumption may lead to hormonal imbalances due to phytoestrogens present in soy.

How to Prepare & Consume

Soy bean flakes can be added to smoothies, soups, or used as a meat substitute in various dishes. They can also be rehydrated in water or broth before use.

Smart Selection & Storage

How to Select

Choose soy bean flakes that are organic and free from additives. Look for a fresh aroma and avoid any that have an off smell.

How to Store

Store in an airtight container in a cool, dry place. Refrigeration can extend shelf life.

Myths vs Realities

MythSoy products can cause breast cancer.
RealityResearch indicates that soy may actually have protective effects against breast cancer due to its isoflavones.
MythSoy bean flakes are only for vegetarians.
RealitySoy bean flakes can be beneficial for anyone looking to increase their protein intake, regardless of dietary preference.
MythEating soy will disrupt hormone levels.
RealityModerate consumption of soy is safe for most people and can actually support hormonal balance.

Healthy Recipes

Soy Bean Flakes Breakfast Bowl

Start your day with a nutritious breakfast bowl featuring soy bean flakes, fresh fruits, and a drizzle of honey.

Ingredients
  • 1 cup soy bean flakes
  • 1 cup almond milk
  • 1 banana, sliced
  • 1/2 cup blueberries
  • 1 tablespoon honey
  • 1 tablespoon chia seeds
Instructions
  1. 1. In a bowl, combine soy bean flakes and almond milk, and let them soak for 10 minutes.
  2. 2. Top the soaked flakes with sliced banana, blueberries, and chia seeds.
  3. 3. Drizzle with honey before serving.

Savory Soy Bean Flakes Patties

These savory patties made from soy bean flakes are perfect for a healthy snack or a light meal.

Ingredients
  • 1 cup soy bean flakes
  • 1/2 cup grated carrots
  • 1/4 cup chopped onions
  • 1/4 cup chopped parsley
  • 1 egg
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix soy bean flakes with grated carrots, onions, parsley, and egg.
  2. 2. Season with salt and pepper, then form into small patties.
  3. 3. Pan-fry the patties in a non-stick skillet over medium heat until golden brown on both sides.

Soy Bean Flakes Energy Bars

These homemade energy bars are packed with nutrients and are perfect for a quick snack on the go.

Ingredients
  • 1 cup soy bean flakes
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup chopped nuts
  • 1/4 cup dried fruits
Instructions
  1. 1. In a mixing bowl, combine soy bean flakes, almond butter, honey, chopped nuts, and dried fruits.
  2. 2. Press the mixture into a lined baking dish and refrigerate for 2 hours.
  3. 3. Cut into bars and store in an airtight container.

Soy Bean Flakes Stir-Fry

A quick and healthy stir-fry featuring soy bean flakes and colorful vegetables, perfect for a weeknight dinner.

Ingredients
  • 1 cup soy bean flakes
  • 1 cup mixed bell peppers, sliced
  • 1/2 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon ginger, minced
Instructions
  1. 1. Soak soy bean flakes in warm water for 10 minutes, then drain.
  2. 2. Heat olive oil in a pan, add ginger and vegetables, and stir-fry for 3-4 minutes.
  3. 3. Add the soaked soy bean flakes and soy sauce, cooking for an additional 2 minutes before serving.

Soy Bean Flakes Salad

A refreshing salad combining soy bean flakes with fresh greens and a zesty dressing for a light lunch.

Ingredients
  • 1 cup soy bean flakes
  • 2 cups mixed greens
  • 1/2 cucumber, sliced
  • 1/4 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
Instructions
  1. 1. Soak soy bean flakes in water for 10 minutes, then drain and set aside.
  2. 2. In a large bowl, combine mixed greens, cucumber, cherry tomatoes, and the soaked soy bean flakes.
  3. 3. Whisk together olive oil and lemon juice, then drizzle over the salad before serving.

Soy Bean Flakes Soup

A hearty and nutritious soup made with soy bean flakes and vegetables, perfect for a comforting meal.

Ingredients
  • 1 cup soy bean flakes
  • 4 cups vegetable broth
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 onion, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion, carrot, and celery until softened.
  2. 2. Add vegetable broth and bring to a boil, then stir in the soy bean flakes.
  3. 3. Simmer for 15 minutes, season with salt and pepper, and serve hot.

Soy Bean Flakes Pancakes

Fluffy pancakes made with soy bean flakes, perfect for a healthy breakfast treat.

Ingredients
  • 1 cup soy bean flakes
  • 1 cup whole wheat flour
  • 1 tablespoon baking powder
  • 1 cup almond milk
  • 1 egg
  • 1 tablespoon maple syrup
Instructions
  1. 1. Blend soy bean flakes into a fine flour consistency.
  2. 2. In a bowl, mix the soy bean flour, whole wheat flour, baking powder, almond milk, egg, and maple syrup until smooth.
  3. 3. Pour batter onto a hot griddle, cooking until bubbles form, then flip and cook until golden brown.

Soy Bean Flakes Veggie Burgers

Delicious veggie burgers made with soy bean flakes, perfect for a healthy barbecue option.

Ingredients
  • 1 cup soy bean flakes
  • 1/2 cup cooked quinoa
  • 1/4 cup diced onions
  • 1/4 cup diced bell peppers
  • 1 egg
  • Spices to taste
Instructions
  1. 1. Combine soy bean flakes, cooked quinoa, onions, bell peppers, and egg in a bowl.
  2. 2. Season with spices and mix well, then form into patties.
  3. 3. Grill or pan-fry the patties until cooked through and serve on whole grain buns.

Soy Bean Flakes Chocolate Smoothie

A decadent yet healthy chocolate smoothie featuring soy bean flakes for added protein and fiber.

Ingredients
  • 1/2 cup soy bean flakes
  • 1 banana
  • 1 cup almond milk
  • 2 tablespoons cocoa powder
  • 1 tablespoon honey
Instructions
  1. 1. Blend soy bean flakes, banana, almond milk, cocoa powder, and honey until smooth.
  2. 2. Pour into a glass and enjoy as a nutritious snack or breakfast.
  3. 3. Top with a sprinkle of cocoa powder or a few slices of banana if desired.

Soy Bean Flakes Casserole

A wholesome casserole featuring soy bean flakes, vegetables, and a creamy sauce, perfect for family dinners.

Ingredients
  • 1 cup soy bean flakes
  • 2 cups mixed vegetables (carrots, peas, corn)
  • 1 cup low-fat cream cheese
  • 1/2 cup vegetable broth
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. Mix soaked soy bean flakes with mixed vegetables, cream cheese, vegetable broth, garlic powder, salt, and pepper in a baking dish.
  3. 3. Bake for 30-35 minutes until heated through and slightly golden on top.

Frequently Asked Questions (FAQ)

What are soy bean flakes made from?

Soy bean flakes are made from defatted soybeans that have been processed into a flake form.

How can I use soy bean flakes in cooking?

They can be added to soups, stews, smoothies, or used as a meat substitute in various recipes.

Are soy bean flakes gluten-free?

Yes, soy bean flakes are naturally gluten-free, making them suitable for those with gluten intolerance.

Can soy bean flakes help with weight loss?

Yes, their high fiber content can promote feelings of fullness, aiding in weight management.

How should I store soy bean flakes?

Store them in a cool, dry place in an airtight container to maintain freshness.

Do soy bean flakes contain any allergens?

Yes, they contain soy, which is a common allergen.

What is the glycemic index of soy bean flakes?

The glycemic index of soy bean flakes is low, at around 15.

Are there any health benefits to eating soy bean flakes?

Yes, they are high in protein, fiber, and contain beneficial compounds like isoflavones.

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Comparisons
Soy Bean Flakes vs Acorn Nut Leached Flour Soy Bean Flakes vs Adlay Millet Soy Bean Flakes vs Amaranth
Nutrients
Protein in Soy Bean Flakes Calories in Soy Bean Flakes Vitamin-c in Soy Bean Flakes Magnesium in Soy Bean Flakes
Featured Guides
Health Benefits of Soy Bean Flakes Healthy Recipes with Soy Bean Flakes
Rankings
Grains high in folate Grains high in iron Grains low in carbohidratos Grains low in índice glucémico