Food Nutrient Profile - Green Soybeans

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Nutrients in 100 grams of Green Soybeans

Raw Green Soybeans (Glycine max).

Macros Ratio

Protein Fat Carbs
33%
39%
28%
100 g ▼

Macro Nutrients

Green Soybeans
Energy147 kcal
5.07%
Raw Green Soybeans provide 147kcal of Energy per 100 grams, meeting 5.07% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat6.8 g
7%
Raw Green Soybeans provide 6.8g of Fat per 100 grams, meeting 7% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.79 g
2.46%
Raw Green Soybeans provide 0.79g of Saturated Fat per 100 grams, meeting 2.46% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.38 g
23.5%
Raw Green Soybeans provide 0.38g of Omega 3 per 100 grams, meeting 23.5% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 62.82 g
16.6%
Raw Green Soybeans provide 2.82g of Omega 6 per 100 grams, meeting 16.6% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Green Soybeans provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate11 g
8.5%
Raw Green Soybeans provide 11g of Carbohydrate per 100 grams, meeting 8.5% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber4.2 g
11%
Raw Green Soybeans provide 4.2g of Fiber per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein13 g
23%
Raw Green Soybeans provide 13g of Protein per 100 grams, meeting 23% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Green Soybeans
Vitamin A9 μg
1%
RAE, retinol activity equivalents
Raw Green Soybeans provide 9μg of Vitamin A per 100 grams, meeting 1% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.44 mg
36.3%
Thiamine
Raw Green Soybeans provide 0.44mg of Vitamin B1 per 100 grams, meeting 36.3% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.18 mg
13.5%
Riboflavin
Raw Green Soybeans provide 0.18mg of Vitamin B2 per 100 grams, meeting 13.5% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B31.65 mg
10.3%
Niacin, nicotinic acid, niacinamide
Raw Green Soybeans provide 1.65mg of Vitamin B3 per 100 grams, meeting 10.3% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.15 mg
2.94%
Pantothenic acid
Raw Green Soybeans provide 0.15mg of Vitamin B5 per 100 grams, meeting 2.94% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.065 mg
5%
Pyridoxine
Raw Green Soybeans provide 0.065mg of Vitamin B6 per 100 grams, meeting 5% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9165 μg
41.3%
Folates and Folic Acid
Raw Green Soybeans provide 165μg of Vitamin B9 per 100 grams, meeting 41.3% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Green Soybeans provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C29 mg
32.2%
Ascorbic acid
Raw Green Soybeans provide 29mg of Vitamin C per 100 grams, meeting 32.2% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Green Soybeans provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Green Soybeans
Calcium197 mg
19.7%
Raw Green Soybeans provide 197mg of Calcium per 100 grams, meeting 19.7% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.13 mg
14.2%
Raw Green Soybeans provide 0.13mg of Copper per 100 grams, meeting 14.2% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.55 mg
44.4%
Raw Green Soybeans provide 3.55mg of Iron per 100 grams, meeting 44.4% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium65 mg
15.5%
Raw Green Soybeans provide 65mg of Magnesium per 100 grams, meeting 15.5% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.55 mg
23.8%
Raw Green Soybeans provide 0.55mg of Manganese per 100 grams, meeting 23.8% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus194 mg
27.7%
Raw Green Soybeans provide 194mg of Phosphorus per 100 grams, meeting 27.7% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium620 mg
18.2%
Raw Green Soybeans provide 620mg of Potassium per 100 grams, meeting 18.2% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1.5 μg
2.73%
Raw Green Soybeans provide 1.5μg of Selenium per 100 grams, meeting 2.73% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium15 mg
1%
Raw Green Soybeans provide 15mg of Sodium per 100 grams, meeting 1% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.99 mg
9%
Raw Green Soybeans provide 0.99mg of Zinc per 100 grams, meeting 9% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water67.5 g
1.82%
Raw Green Soybeans provide 67.5g of Water per 100 grams, meeting 1.82% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Green Soybeans Nutrition Facts | 100g

Discover the nutritional data of raw green soybeans, including macro and micronutrients, in 100g servings. Learn more about the health benefits of green soybeans.

When it comes to nutrient-dense foods, raw green soybeans, also known as edamame, are a standout choice. Let's dive into the impressive array of vitamins, minerals, and macronutrients packed into just 100 grams of these vibrant legumes.

Raw green soybeans are a fantastic source of several essential vitamins:

In addition to these, green soybeans provide a good amount of:

They also contain some:

While green soybeans have trace amounts of Vitamin A, they do not contain Vitamin B12 or Vitamin D.

Green soybeans are also a rich source of several key minerals:

They offer a good amount of:

Green soybeans also contain some Selenium, which is important for antioxidant protection, and trace amounts of Sodium.

When it comes to macronutrients, green soybeans shine with their excellent content of:

They also provide a good amount of:

Additionally, green soybeans contain some Saturated Fat.

Incorporating raw green soybeans into your diet is a delicious and nutritious way to boost your intake of essential vitamins, minerals, and macronutrients. Whether you enjoy them as a snack, in salads, or as part of a main dish, these little green gems are a powerhouse of health benefits.

Frequently Asked Questions about Green Soybeans

What are the health benefits of Green Soybeans?

Green soybeans, also known as edamame, are a great source of plant-based protein, fiber, vitamins, and minerals. They are rich in antioxidants, which help reduce inflammation and lower the risk of chronic diseases. Green soybeans also contain folate, iron, and calcium, which are important nutrients for overall health. Including green soybeans in your diet can help support heart health, improve digestion, and boost your immune system.

Are there any potential risks or side effects of consuming Green Soybeans?

Green soybeans, also known as edamame, are a nutritious plant-based food that can offer many health benefits. However, it's important to note that some people may experience digestive issues such as bloating or gas when consuming soybeans, especially if they are not used to eating high-fiber foods. Additionally, soybeans contain compounds called phytates that can interfere with the absorption of certain minerals like iron and zinc. To minimize these risks, it's recommended to cook soybeans thoroughly and consume them as part of a balanced diet that includes a variety of nutrient-dense foods.

Can I lose weight by eating more Green Soybeans?

Yes, green soybeans, also known as edamame, are a nutritious food that can support weight loss. They are low in calories and high in protein and fiber, which can help you feel full and satisfied while consuming fewer calories. Including green soybeans in a balanced diet along with regular physical activity can contribute to weight loss.

Can I gain more muscles by eating more Green Soybeans if I train consistently?

Yes, green soybeans are a good source of plant-based protein which is essential for muscle growth. However, it's important to ensure you are consuming a well-rounded diet that includes a variety of plant-based protein sources, along with carbohydrates, healthy fats, and micronutrients to support muscle growth and recovery. Consistent training and adequate rest are also key factors in building muscle mass.

Can I eat Green Soybeans if I have diabetes?

Yes, green soybeans, also known as edamame, can be a good option for individuals with diabetes. They are low in carbohydrates and high in fiber and protein, which can help regulate blood sugar levels. However, it's important to monitor portion sizes and consider how they fit into your overall meal plan.

Can I consume Green Soybeans if I am on a Keto diet?

Yes, you can consume green soybeans on a Keto diet in moderation. Green soybeans, also known as edamame, are a good source of plant-based protein and healthy fats. However, they do contain some carbohydrates, so it's important to monitor your intake to stay within your daily carb limit on a Keto diet.

Can I eat Green Soybeans if I am on a low fat diet?

Yes, you can eat green soybeans (also known as edamame) on a low-fat diet. They are a good source of plant-based protein, fiber, vitamins, and minerals. However, it's important to watch your portion size as they do contain some fat. Stick to a moderate serving size to fit within your low-fat diet goals.

What is the environmental impact of producing Green Soybeans?

Green soybeans, also known as edamame, have a relatively low environmental impact compared to other protein sources. Soybeans require less water and land to produce compared to animal agriculture, making them a more sustainable option. Additionally, soybeans can help reduce greenhouse gas emissions and deforestation when used as a plant-based protein source. However, it is important to choose organic and non-GMO soybeans to minimize the environmental impact further.




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