Protein Family
Soy is technically a legume, but its uniquely complete amino acid profile and its dominance in global vegetarian cooking earn it a category of its own.
Protein values are per 100g of dry, uncooked ingredient. Actual values vary by variety and brand.
The family tree
A quick map of what belongs where. Click any linked ingredient to open its full guide — nutrition, cooking, buying, and recipes.
The only plant with a complete amino acid profile in one package.
Made from fermented soybeans. Cultured whole soybean cake — nutty, dense, alive.
Tofu, or bean curd, is a plant-based food made by curdling soy milk and pressing it into solid blocks. Because it has a mild flavor, tofu easily absorbs the spices, sauces, and marinades you cook it with.