Are Soybeans Keto?

Last Updated on Feb 18, 2024 by HappyDieter

Soybeans have gained popularity in recent years due to their numerous health benefits and versatility in cooking. However, if you’re following a ketogenic diet, you may be wondering if soybeans are keto-friendly. In this article, we’ll explore the carb content of soybeans and their compatibility with the keto diet.

Key Takeaways:

  • Soybeans are not considered keto-friendly due to their high net carb count
  • A 100g serving of soybeans contains approximately 20.86g net carbs
  • High carb content challenges the maintenance of ketosis
  • Tracking net carb intake is crucial for staying in ketosis
  • While soybeans are not suitable for keto, there are alternative low-carb options available

The Carb Content of Soybeans

Soybeans are widely known for their health benefits and versatile use in various cuisines. However, when it comes to following a ketogenic diet, soybeans pose a challenge due to their high carbohydrate content. Understanding the macronutrient profile of soybeans, particularly their carbohydrate content, is crucial for individuals aiming to maintain ketosis.

A 100g serving of soybeans contains approximately 20.86g net carbs, which is significant when considering the recommended daily carb intake range of 20-50g on a ketogenic diet. Consuming a single portion of soybeans would almost exhaust the entire daily carb allowance, making it difficult to stay within the desired net carb intake range for ketosis.

To successfully track and manage net carb intake while including other nutritious foods in the diet, it is essential to utilize carb-tracking tools and apps. These tools enable individuals to monitor the carbohydrate content of various foods and stay within the recommended range for ketosis.

Carb Tracking Tools for Ketogenic Diets

Carb-tracking tools play a vital role in maintaining a ketogenic diet by helping individuals monitor their net carb intake. These tools offer features such as a food database, barcode scanning, and meal tracking, making it easier to track carbohydrates and stay in ketosis. Here are some popular carb-tracking tools:

  • MyFitnessPal: This widely used app provides a comprehensive food database, allowing users to track net carbs, calories, and other macronutrients. The barcode scanning feature simplifies tracking for packaged foods.
  • Carb Manager: With its detailed protein, fat, and net carb tracking, Carb Manager offers a user-friendly interface. It also provides personalized recommendations and recipes.
  • Senza: Senza focuses specifically on ketogenic diets, offering a straightforward approach to tracking net carbs. It provides meal planning, recipe ideas, and a community for support.

By using these carb tracking tools, individuals can make informed decisions about their food choices and adjust their net carb intake to fit their ketogenic goals. However, it is important to consult with a healthcare professional or registered dietitian before initiating any dietary changes, particularly if you have specific health concerns or medical conditions.

The Nutritional Profile and Benefits of Soybeans

While soybeans are not keto-friendly, they offer an impressive array of nutritional benefits that make them a valuable addition to a balanced diet. Let’s explore the key nutrients and health advantages of soybeans:

Protein and Fiber in Soybeans

Soybeans are an excellent source of plant-based protein, making them a popular choice for vegetarians and vegans. A 100g serving of soybeans contains approximately 36.49g of protein, which plays a crucial role in muscle development, repair, and overall body functioning. The high protein content in soybeans makes them a valuable addition to a well-rounded diet.

In addition to protein, soybeans are also rich in dietary fiber. A 100g serving of soybeans contains a significant amount of fiber, contributing to a healthy digestive system and aiding in weight management. Including soybeans in your diet can help you meet your daily fiber requirements and support overall digestive health.

Essential Nutrients in Soybeans

Soybeans are packed with essential nutrients that are vital for overall health and well-being. A 100g serving of soybeans provides a wide range of vitamins and minerals, including:

  • Vitamin K: Supports bone health and blood clotting
  • Vitamin C: Boosts immune function and collagen production
  • Vitamin E: Acts as an antioxidant and protects cells from damage
  • Calcium: Essential for bone strength and muscle function
  • Iron: Plays a crucial role in oxygen transport and energy production

These essential nutrients in soybeans contribute to various bodily functions and help maintain overall health and vitality.

Minerals in Soybeans

Soybeans are a rich source of minerals that are essential for optimal health. A 100g serving of soybeans provides significant amounts of minerals such as:

Minerals Amount per 100g serving
Potassium 1797mg
Phosphorus 704mg
Magnesium 280mg
Iron 15.7mg

These essential minerals play vital roles in maintaining healthy blood pressure, supporting bone health, regulating muscle and nerve function, and promoting overall well-being.

Amino Acids in Soybeans

Soybeans are a complete protein source, meaning they contain all the essential amino acids that the body cannot produce on its own. Amino acids are the building blocks of protein and play crucial roles in various bodily processes. Soybeans provide a diverse range of amino acids, including leucine and glutamic acid, which are important for muscle growth, tissue repair, and immune function.

Nutritional benefits of soybeans

Emphasizing soybeans’ nutritional benefits, it’s important to note that while they offer protein, fiber, essential nutrients, minerals, and amino acids, they may not be suitable for everyone, especially those following a strict ketogenic diet.


In conclusion, while soybeans offer notable nutritional benefits, they are not considered keto-friendly due to their high net carb content. For individuals following a strict ketogenic diet, it is best to avoid or limit soybean consumption to maintain ketosis and promote fat burning.

However, there are plenty of alternative low-carb options available that can provide similar nutritional benefits without compromising ketosis. Incorporating these alternatives into the diet ensures a successful keto journey while still enjoying the benefits of protein, fiber, and essential nutrients.

Consider incorporating foods such as tofu, tempeh, nuts, seeds, and leafy greens into your meals. These alternatives offer a range of nutrients and can be easily included in various keto-friendly recipes. By diversifying your food choices, you can maintain nutritional balance and adhere to your ketogenic goals.


Q: Are soybeans keto?

A: No, soybeans are not considered keto-friendly due to their high net carb content.

Q: Why are soybeans not keto-friendly?

A: Soybeans have a high carbohydrate content, making them unsuitable for a ketogenic diet.

Q: How many net carbs are in a 100g serving of soybeans?

A: A 100g serving of soybeans contains approximately 20.86g net carbs.

Q: What is the daily carb intake limit for a ketogenic diet?

A: The daily carb intake limit for a ketogenic diet is typically between 20-50g of net carbs per day.

Q: How can I track my net carb intake on a ketogenic diet?

A: It is important to use carb-tracking tools and apps to accurately monitor net carb intake.

Q: What are some alternative low-carb options to soybeans?

A: There are plenty of alternative low-carb options available that can provide similar nutritional benefits without compromising ketosis.

Q: What are the nutritional benefits of soybeans?

A: Soybeans are high in protein, fiber, and essential nutrients such as iron, calcium, and various vitamins.

Q: How much protein is in a 100g serving of soybeans?

A: A 100g serving of soybeans contains 36.49g of protein.

Q: What minerals are found in soybeans?

A: Soybeans are rich in minerals like potassium, phosphorus, magnesium, and iron.

Q: What amino acids are in soybeans?

A: Soybeans contain a portfolio of amino acids, including leucine and glutamic acid.