Foods You Didn’t Know Contain Soy

Anyone with a Soy Allergy will tell you that it seems like this small legume is in just about everything! 

In recipes, soy is desirable as it is high in protein and low in carbohydrates, and fats. The nine standard essential amino acids for humans are present in soybean: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Soy is high in vitamins and nutrients and is naturally cholesterol-free and low in saturated fat. The legumes consistency allows them to be transformed into oils and flours, as well as dairy and meat substitutes.

Soy lecithin is often used in chocolate and baked products such as cupcakes and cakes to stop the ingredients from separating. Soybeans are not expensive to grow and can thrive in a wide variety of climates, this is why they are so desirable for a range of products.

Here’s some of the foods that may contain Soy:

Sauces, Dressings & Dips

• Salad Dressing: may contain soy or soy bean oil.

• Dips & Spread: Peanut Butter, Gravy

• Vegetable oil & Cooking Spray:  some vegetable oils may contain soy

• Worcestershire Sauce

• Seasoning mixes & Spices

• Vegetable Starch/ Vegetable Gum/ Vegetable Broth

• Steak Sauce

• Mayonnaise

• Sweet & Sour Sauce

Breakfast

• Bread/ Pancakes: Some types of bread list soy as an ingredient. Some list vegetable oil as an ingredient which could consist of soy oil among other oils.

• Flour Tortillas

• Crackers – Some brands of crackers contain soy

• Breakfast/Granola Bars & High Protein energy bars and snack

• Cereals

Dairy

• Fresh Cream

• Some Yogurts

• Non-Dairy Creamers

• Thickening Agents

• Meal Replacement Snacks

• Infant Formula

Meats

• Meats: Some meats such as deli bacon, ham and sausage may contain soy. Canned meat and tuna may contain soy. Meats or Turkey that have an ingredient list with “natural flavours added” may contain soy.

• Burgers: Some Hamburgers and veggie burgers and meat substitutes contain soy protein.

Dinner

• Canned broth and Soup

• Some Fruit & Vegetables: Some fruit and vegetables are coated with a waxy coating that is almost pure soy. Often apples are sprayed with soy oil to make them look more appealing and shinier so you could peel the fruit or vegetables before eating however, it is possible that some soy has been absorbed into the food. Fruit and vegetables from a farmers market that have not been treated or processed will be less likely to contain soy. Frozen or Canned vegetables are better options as they are usually soy-free. Check ingredients first.

• Frozen Pre-made meals: often contain soy, but soy may not always be listed as an ingredient directly instead the ingredient may be named as: natural flavor, vegetable oil, and vegetable broth. 

Desserts

• Crisps/Chips/ Pretzels

• Cookies/biscuits: Lots of biscuits contain soy such as Oreos/Goldfish cookies

• Baking products and mixes: Cakes & brownies

• Margarine

• Chocolate

• Chewing Gum

Drinks

• Beer

• Energy Drinks

• Hot Chocolate

• Lemonade

• Wine

• Coffee Substitutes

• Drink Mixes

Soy Foods 

• Edamame

• Miso

• Natto

• Soy sauce and shoyu sauce

• Soy-based fiber, flour, grits, nuts, or sprouts

• Soy-based milk, yogurt, ice cream, or cheese

• Soy protein

• Tamari

• Tempeh

• Textured vegetable protein (TVP)

• Tofu

• Soy Oil

• Yuba

• Kouridofu

• Soya

• Soy Lecithin

• Soy Albumin

• Canned and Frozen Oriental Style Vegetables/Canned and Frozen Vegetables in Sauces

• Soy:Containing macaroni, noodles, pasta, rice, instant potatoes, canned and dry pizza mixes

• Teriyaki Sauce

• Textured Vegetable Protein (TVP) found in frozen patties, lunch meats, hot dogs, sausage, cheese, canned tuna in vegetable oil

• Check ingredients for possible soy in tea bags

Ingredients that may indicate Soy is present

• Glycine max

• Hydrolyzed vegetable protein (HVP)

• Mono-diglyceride

• Monosodium glutamate (MSG)

• Vegetable Starch

• Vegetable Gum

• Vegetable Broth

• Natural Flavoring

• Hydrolyzed Vegetable Protein

• Hydrolyzed Soy Protein

• Hydrolyzed Plant Protein

• Natural Flavorings

• Thickening Agents

• Stabilizers

• Liquid Smoke

• Vitamin E

• Citric Acid

• Guar Gum

• Vegetable Gum

• Protein Isolates

• Protein Concentrate

• MSG

• Vegetable Oil

Soy Free Foods (ALWAYS Check the Label BEFORE Eating)

• Whole Grain Breads, Crackers, Waffles, Pancakes not containing soy flour or soy milk

• Oatmeal

• Cereals Not Containing Soy

• Quinoa

• Rice

• Rice Milk

• Oat Milk

• Coconut Milk

• Culinary Coconut Milk (in BPA-free cans)

• Amaranth

• Millet

• Tapioca

• Risotto

• Buckwheat

• Alternative Flours such as Almond Flour, Coconut Flour

• Potatoes

• Soy-Free Pasta

• Fresh and Frozen Vegetables without Soy Dressings

• Fresh and Frozen Fruit without Soy Additives

• Cheese, Milk, Yogurt without Soy Additives

• Lean Meats, Cheeses, Eggs

• All Nuts except Soy Nuts

• Ice Cream, Sauces, Pies, Cakes, Frosting without Soy Additives

• Jelly, Jam, Date Syrup, Coconut Sugar, Honey

• Organic Popcorn (buy organic because corn is a highly GMO food when it’s not organic)

• Candy without Soy Additives

• Butter

This is not a complete list of all of the foods that may contain this allergen, we will continue to add to it through your recommendations so let us know what other foods you have come across in your area that directly contain or may contain this allergen in the comments below or through our social media pages.

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DISCLAIMER

The content of this website is intended for educational purposes only and should not be substituted for medical or professional advice. Please consult with your doctor for any health related questions or concerns.