Food Nutrient Profile - Soybeans

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Nutrients in 100 grams of Soybeans

Raw Soybeans.

Macros Ratio

Protein Fat Carbs
33%
40%
27%
100 g ▼

Macro Nutrients

Soybeans
Energy446 kcal
15.4%
Raw Soybeans provide 446kcal of Energy per 100 grams, meeting 15.4% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat20 g
20.6%
Raw Soybeans provide 20g of Fat per 100 grams, meeting 20.6% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat2.9 g
9%
Raw Soybeans provide 2.9g of Saturated Fat per 100 grams, meeting 9% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 31.33 g
83%
Raw Soybeans provide 1.33g of Omega 3 per 100 grams, meeting 83% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 69.93 g
58.4%
Raw Soybeans provide 9.93g of Omega 6 per 100 grams, meeting 58.4% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Soybeans provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate30 g
23.2%
Raw Soybeans provide 30g of Carbohydrate per 100 grams, meeting 23.2% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars7.33 g
10%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Soybeans provide 7.33g of Sugars per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
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
Fiber9.3 g
24.5%
Raw Soybeans provide 9.3g of Fiber per 100 grams, meeting 24.5% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein36.5 g
65%
Raw Soybeans provide 36.5g of Protein per 100 grams, meeting 65% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Soybeans
Vitamin A1 μg
0.11%
RAE, retinol activity equivalents
Raw Soybeans provide 1μg of Vitamin A per 100 grams, meeting 0.11% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.87 mg
73%
Thiamine
Raw Soybeans provide 0.87mg of Vitamin B1 per 100 grams, meeting 73% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.87 mg
67%
Riboflavin
Raw Soybeans provide 0.87mg of Vitamin B2 per 100 grams, meeting 67% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B31.62 mg
10%
Niacin, nicotinic acid, niacinamide
Raw Soybeans provide 1.62mg of Vitamin B3 per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.79 mg
16%
Pantothenic acid
Raw Soybeans provide 0.79mg of Vitamin B5 per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.38 mg
29%
Pyridoxine
Raw Soybeans provide 0.38mg of Vitamin B6 per 100 grams, meeting 29% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9375 μg
94%
Folates and Folic Acid
Raw Soybeans provide 375μg of Vitamin B9 per 100 grams, meeting 94% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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 C6 mg
6.67%
Ascorbic acid
Raw Soybeans provide 6mg of Vitamin C per 100 grams, meeting 6.67% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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 E0.85 mg
5.67%
Tocopherols and Tocotrienols
Raw Soybeans provide 0.85mg of Vitamin E per 100 grams, meeting 5.67% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K47 μg
39%
Phytomenadione or phylloquinone
Raw Soybeans provide 47μg of Vitamin K per 100 grams, meeting 39% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Soybeans
Calcium277 mg
27.7%
Raw Soybeans provide 277mg of Calcium per 100 grams, meeting 27.7% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper1.66 mg
184%
Raw Soybeans provide 1.66mg of Copper per 100 grams, meeting 184% 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
Iron15.7 mg
196%
Raw Soybeans provide 15.7mg of Iron per 100 grams, meeting 196% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium280 mg
66.7%
Raw Soybeans provide 280mg of Magnesium per 100 grams, meeting 66.7% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese2.5 mg
109%
Raw Soybeans provide 2.5mg of Manganese per 100 grams, meeting 109% 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
Phosphorus704 mg
101%
Raw Soybeans provide 704mg of Phosphorus per 100 grams, meeting 101% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium1797 mg
53%
Raw Soybeans provide 1797mg of Potassium per 100 grams, meeting 53% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium18 μg
32.4%
Raw Soybeans provide 18μg of Selenium per 100 grams, meeting 32.4% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium2 mg
0.13%
Raw Soybeans provide 2mg of Sodium per 100 grams, meeting 0.13% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc4.9 mg
44.5%
Raw Soybeans provide 4.9mg of Zinc per 100 grams, meeting 44.5% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water8.54 g
0.23%
Raw Soybeans provide 8.54g of Water per 100 grams, meeting 0.23% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Soybeans Nutrition Facts | 100 g

Discover the nutritional value of raw soybeans with detailed macro and micronutrient data for 100g servings. Learn about the health benefits of soybeans and how they can enhance your diet.

Vitamins in 100 Grams of Raw Soybeans

Raw soybeans are a nutritional powerhouse, especially when it comes to vitamins. Here's a detailed look at what you get from just 100 grams:

Minerals in 100 Grams of Raw Soybeans

When it comes to minerals, soybeans don't disappoint. Here's what you can expect:

Macronutrients in 100 Grams of Raw Soybeans

Soybeans are also rich in macronutrients, making them a balanced and nutritious food option:

In summary, raw soybeans are a nutrient-dense food that offers a wide range of vitamins, minerals, and macronutrients. Incorporating them into your diet can provide numerous health benefits, especially if you're following a plant-based lifestyle.

Frequently Asked Questions about Soybeans

What are the health benefits of Soybeans?

Soybeans are a great source of plant-based protein, fiber, vitamins, and minerals. They can help lower cholesterol levels, reduce the risk of heart disease, improve bone health, and support healthy digestion. Soybeans also contain phytochemicals that have antioxidant and anti-inflammatory properties, making them a nutritious addition to a vegan diet.

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

Soybeans are a nutritious plant-based food, but some potential risks or side effects to be aware of include allergies to soy, potential thyroid hormone disruption due to soy isoflavones, and the presence of anti-nutrients like phytates that can inhibit mineral absorption. It's important to consume soy in moderation and choose organic, non-GMO sources whenever possible.

Can I lose weight by eating more Soybeans?

Yes, incorporating soybeans into your diet can help with weight loss as they are a good source of plant-based protein and fiber, which can help you feel full and satisfied. However, it's important to consume soybeans as part of a balanced diet that includes a variety of fruits, vegetables, whole grains, and other plant-based foods to support overall health and weight management.

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

Yes, soybeans are a good source of plant-based protein which is essential for muscle growth. Consuming an adequate amount of protein, combined with consistent training, can help you build muscle. However, it's also important to ensure you are getting a variety of nutrients from a well-rounded plant-based diet to support overall health and fitness goals.

Can I eat Soybeans if I have diabetes?

Yes, soybeans can be a good option for individuals with diabetes as they are low in glycemic index and high in fiber and protein. They can help regulate blood sugar levels and provide essential nutrients. Just be mindful of portion sizes and avoid highly processed soy products with added sugars.

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

Yes, you can consume soybeans on a Keto diet as they are low in carbohydrates and high in protein and healthy fats. However, it's important to moderate your intake as they do contain some carbs.

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

Yes, you can still eat soybeans on a low-fat diet. Soybeans are a good source of plant-based protein and contain healthy fats. However, it's important to be mindful of portion sizes as they do contain some fat. Opt for steamed or boiled soybeans instead of fried or processed soy products to keep the fat content lower.

What is the environmental impact of producing Soybeans?

Soybean production has a lower environmental impact compared to animal agriculture. It requires less water, land, and energy to produce soybeans compared to raising livestock for meat. However, soybean production can contribute to deforestation, habitat destruction, and pesticide use if not managed sustainably. It is important to choose organic and non-GMO soy products to minimize the environmental impact of soybean production.




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