Soybeans can be found in many different foods. About 79 percent of fats consumed annually in the United States contain soybean oil, according to the United Soybean Board. Soybean oil is usually high on the list of ingredients in commercial margarines, mayonnaise, salad dressings and vegetable shortenings.

Soybeans are available in the pod and removed from the pod. Soybeans in the pod are sold both fresh and frozen and are cooked in the pod and eaten as a snack in the form of edamame. Soybeans removed from the pod may be fresh, dry, canned or frozen and are often used in soups, stews and casseroles.

Historically, the most popular soy products in United States were soy sauce and imitation bacon bits. In recent years, however, the soy industry has created a variety of products that are growing in popularity. They include:

• Egg replacers. Made from potato starch and lecithin (a soy-based product).
  
  
• Miso soybean paste (fermented). Often found in Japanese cooking. Can be used as a condiment or mixed with dips, sauces and soups. Miso has protein, calcium, and a small amount of B vitamins. Miso is normally high in sodium. A low-sodium version of miso is available.
  
  
• Meat analogs. Products that resemble meat, but instead have been made from soybeans. They include soy hot dogs, sausages, bacon and burgers.
  
  
• Soy yogurt, cheese and sour cream. Soy yogurt is made from soy milk with live bacteria added. Soy cheese is also known as tofu cheese. It is very low in fat and cholesterol-free.
  
  
• Soy flour. Made from roasted soybeans that have been ground into a fine powder. Provides more protein and fewer carbohydrates than wheat flour, and no gluten. Because of the lower gluten factor it may be necessary to mix soy flour with other types of flour during baking and cooking.
  
  
• Soy grits. Similar to soybean flour, except the soybeans have been toasted and cracked into small pieces. Grits are available in different consistencies including coarse, medium and fine.
  
  
• Soy milk. Non-dairy, made from crushed, cooked soybeans. Provides a good source of protein but it has less calcium than cow’s milk. Supplementation may be needed. Some forms of soy milk may or may not be fortified with vitamin A and vitamin D, or with calcium. Soy milk is commonly used by people who are lactose-intolerant.
  
  
• Soy mayonnaise. Usually made with tofu. The ingredient label will state if the product is made with eggs.
  
  
• Soy nuts. Soybeans that have been soaked in water and then backed or roasted until lightly browned. Crunchy, roasted snack that resembles peanuts.
  
  
• Soynut butter. Product similar to peanut butter, but made from soybeans.
  
  
• Soy oil and margarine. Unsaturated fat extracted from soybeans. Soy is also the source of the most commonly available form of vegetable oil.
  
  
• Soy sauce: Derived from fermented soybeans and water. Soy sauce is not a significant source of protein.
  
  
• Tempeh. Soybeans mixed with rice, millet or another grain and fermented into a soybean cake. It has a smoky or nutty taste and is used to flavor soups, casseroles, chili or spaghetti. It can also be grilled or marinated. It is an excellentsource of protein and rich in calcium.
  
  
• Textured soy protein. Also known as TSP, it is a soy flour that is high in protein and often sold as granules, flakes or chunks. TSP is used to replace or extend meat and poultry or to produce vegetable burgers or sausages.
  
  
• Tofu. Also called soybean curd, it is made from curdled soybean milk. Tofu is an excellent source of protein. Some forms of tofu are calcium fortified, indicated on the label as “calcium sulfate.” Tofu takes the flavor of whatever it is prepared with and may be used in pizza, soups, sauces, dressings, chili or stir-fry cooking.

Tofu is also offered in many different flavors, including smoked, teriyaki, Mexican and Italian. Unpackaged tofu or tofu packed in water needs to be refrigerated and used within a week. If it is kept in water, the water should be changed daily. Tofu in aseptic packaging dose not require refrigeration until it is opened. Tofu can be frozen for up to three months.

While eating moderate amounts of soy (such as the 25 grams of soy protein per day outlined in the U.S. Food and Drug Administration [FDA]-approved health claim) is considered safe, some scientists are continuing to study soy to identify health effects.

When choosing soy products, people are urged to look at the ingredient label to better detect the levels of protein and other ingredients that are present. Not all soy products contain the same amount of proteins. Generally, soy protein isolate – which is added to many soy food products – has the highest level of protein. It is followed in order by soy flour, whole soybeans and tofu.

Soy supplements sold in tablets and capsules are widely available and are generally composed of concentrated soy isoflavones. Most experts agree it is better to consume soy foods than to use soy supplements.