Soybeans
Mature cooked soybeans, among the highest-protein legumes, the base of tofu, tempeh and miso.
Nutrition per 100 g
Standardised to 100 g of soybeans, cooked for fair comparison. Typical serving: 100 g cooked — 172 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 172 kcal | 172 kcal | 100 kcal |
| Protein | 18.2 g | 18.2 g | 10.6 g |
| Carbohydrate | 8.4 g | 8.4 g | 4.9 g |
| Fat | 9 g | 9 g | 5.2 g |
| Fibre | 6 g | 6 g | 3.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of soybeans, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 1.7 mg | 1.7 mg | 2% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.35 mg | 0.35 mg | 2% |
| Vitamin K | 19.2 µg | 19.2 µg | 16% |
| Thiamin | 0.16 mg | 0.16 mg | 13% |
| Riboflavin | 0.28 mg | 0.28 mg | 22% |
| Niacin | 0.4 mg | 0.4 mg | 3% |
| Vitamin B6 | 0.23 mg | 0.23 mg | 14% |
| Folate | 54 µg | 54 µg | 14% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.18 mg | 0.18 mg | 4% |
| Choline | 47.5 mg | 47.5 mg | 9% |
| Minerals | |||
| Calcium | 102 mg | 102 mg | 8% |
| Iron | 5.1 mg | 5.1 mg | 28% |
| Magnesium | 86 mg | 86 mg | 20% |
| Phosphorus | 245 mg | 245 mg | 20% |
| Potassium | 515 mg | 515 mg | 11% |
| Sodium | 1 mg | 1 mg | <1% |
| Zinc | 1.2 mg | 1.2 mg | 11% |
| Selenium | 7.3 µg | 7.3 µg | 13% |
| Copper | 0.41 mg | 0.41 mg | 46% |
| Manganese | 0.82 mg | 0.82 mg | 36% |
Source: USDA FoodData Central — Soybeans, mature cooked, boiled, without salt
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat soybeans?
- A concentrated protein food for the calories it costs.
- Mature cooked soybeans, among the highest-protein legumes, the base of tofu, tempeh and miso.
How to include it
- Simmer until tender and season well; tinned versions only need rinsing.
- Typical pairing ideas: Soy sauce, Ginger, Rice.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Edamame, cooked
Young soybeans with a complete amino acid profile: 18 g protein and 8 g fibre per cup.
- kcal
- 122
- protein
- 11.9 g
- fibre
- 5.2 g
per 100 g · Typical serving: 1 cup shelled, cooked (155 g)
Tofu
A complete plant protein made from soybeans, often set with calcium salts.
- kcal
- 144
- protein
- 15 g
- fibre
- 2 g
per 100 g · Typical serving: 100 g firm
Tempeh
Fermented whole soybeans: 20 g protein and 9 g fibre per 100 g, with a firm, nutty bite.
- kcal
- 192
- protein
- 20.3 g
- fibre
- 9 g
per 100 g · Typical serving: 100 g
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