Soy Lecithin
Overview
Soy lecithin is a concentrated source of choline, supporting phosphatidylcholine synthesis and LPC-DHA transport for brain delivery.
Within the BRAIN Diet framework, precision sourcing of functional plant foods such as Mankai duckweed (iron, B12), soy/soy lecithin (choline), and fortified nutritional yeast (B12, B6) is recommended.
Food Context
Preparation
- Available as supplement or food additive
- Important for vegan choline intake
- Supports phospholipid-bound omega-3 strategy
- Part of functional food approach
Essential Amino Acid Profile
Soy Lecithin provide a relatively complete plant protein (higher in lysine than most grains). Pairing with grains or other legumes still supports dietary variety and amino acid balance.
Recipes
Nutrient Tables (per 100 g)
Selected food and preparation: Oil, soybean lecithin. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 763 kcal | — |
| Total fat | 100 g | — |
| Saturated fat | 15 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Choline | 350 mg | 63.6% |
| Vitamin E | 8.2 mg | 54.5% |
| Vitamin K | 183.9 µg | 153.3% |
Bioactive compounds
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Phosphatidylcholine | Present [3] | food-grade soybean or sunflower lecithin |
- Phosphatidylcholine: Contains phosphatidylcholine; the proportion varies with the lecithin product. [3]
Technical provenance
Phosphatidylcholine: EFSA (2017), Re-evaluation of lecithins (E 322) as a food additive. Table 2 separately identifies phosphatidylcholine in sunflower and soybean food lecithins. [3]
Substances
2 substances in this food
Phosphatidylcholine (PC)
Contains phosphatidylcholine; the proportion varies with the lecithin product.
References
[1] Soy lecithin is a concentrated dietary phosphatidylcholine source supporting choline intake. Derbyshire & Maes 2023. The Role of Choline in Neurodevelopmental Disorders—A Narrative Review Focusing on ASC, ADHD and Dyslexia
[2] Choline adequacy supports acetylcholine synthesis and membrane phospholipid turnover. Halder & Lal 2021. Cholinergic System and Its Therapeutic Importance in Inflammation and Autoimmunity
[3] EFSA (2017), Re-evaluation of lecithins (E 322) as a food additive