Soy is a legume in the Meat and Alternatives food group of Canada’s Food Guide. Soy can be used to make a variety of foods including soy beverages, tofu, miso, veggie dogs, veggie burgers and other simulated meats. One-cup (250 ml) of cooked soybeans contains as much protein as 100 g of cooked meat, chicken or fish. Soy is also an excellent source of minerals including calcium, iron and zinc.