Soybean nutrition: calories, carbs, GI, protein, fiber, fats
Soybeans, mature cooked, boiled, without salt
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Soybean
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
14 (low) |
| Glycemic load | 1 (low) |
| Calories ⓘ Calories for selected serving | 172 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (172 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 3.6 (acidic) |
| Oxalates ⓘ https://www.tandfonline.com/doi/full/10.1080/10942910903326056 | 224 mg |
Soybean calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 172 | |
| Calories in 1 cup | 296 | 172 g |
| Calories in 1 tbsp | 18 | 10.7 g |
Soybean Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Soybean Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
27IU of 5,000IU
0.54%
Vitamin E:
1.1mg of 15mg
7%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
5.1mg of 90mg
5.7%
Vitamin B1:
0.47mg of 1mg
39%
Vitamin B2:
0.86mg of 1mg
66%
Vitamin B3:
1.2mg of 16mg
7.5%
Vitamin B5:
0.54mg of 5mg
11%
Vitamin B6:
0.7mg of 1mg
54%
Folate:
162µg of 400µg
41%
Vitamin B12:
0µg of 2µg
0%
Choline:
143mg of 550mg
26%
Vitamin K:
58µg of 120µg
48%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 36%
18.2 g of 50 g
18.2 g (36% of DV )
Fats:
Daily Value: 14%
9 g of 65 g
9 g (14% of DV )
Carbs:
Daily Value: 3%
8.4 g of 300 g
8.4 g (3% of DV )
Water:
Daily Value: 3%
62.6 g of 2,000 g
62.6 g (3% of DV )
Other:
1.9 g
1.9 g
Protein quality breakdown
Tryptophan:
726mg of 280mg
259%
Threonine:
2169mg of 1,050mg
207%
Isoleucine:
2421mg of 1,400mg
173%
Leucine:
4065mg of 2,730mg
149%
Lysine:
3324mg of 2,100mg
158%
Methionine:
672mg of 1,050mg
64%
Phenylalanine:
2607mg of 1,750mg
149%
Valine:
2493mg of 1,820mg
137%
Histidine:
1347mg of 700mg
192%
Fat type information
Saturated Fat:
1.3 g
Monounsaturated Fat:
2 g
Polyunsaturated fat:
5.1 g
Fiber content ratio for Soybean
Sugar:
3 g
Fiber:
6 g
Other:
-0.64 g
All nutrients for Soybean per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 172kcal | 9% | 54% |
3.7 times more than Orange
|
| Protein | 18g | 43% | 29% |
6.5 times more than Broccoli
|
| Fats | 9g | 14% | 37% |
3.7 times less than Cheese
|
| Vitamin C | 1.7mg | 2% | 37% |
31.2 times less than Lemon
|
| Net carbs | 2.4g | N/A | 65% |
23 times less than Chocolate
|
| Carbs | 8.4g | 3% | 52% |
3.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 86mg | 20% | 16% |
1.6 times less than Almonds
|
| Calcium | 102mg | 10% | 22% |
1.2 times less than Milk
|
| Potassium | 515mg | 15% | 12% |
3.5 times more than Cucumber
|
| Iron | 5.1mg | 64% | 10% |
2 times more than Beef broiled
|
| Sugar | 3g | N/A | 55% |
3 times less than Coca-Cola
|
| Fiber | 6g | 24% | 16% |
2.5 times more than Orange
|
| Copper | 0.41mg | 45% | 22% |
2.9 times more than Shiitake
|
| Zinc | 1.2mg | 10% | 50% |
5.5 times less than Beef broiled
|
| Phosphorus | 245mg | 35% | 24% |
1.3 times more than Chicken meat
|
| Sodium | 1mg | 0% | 98% |
490 times less than White Bread
|
| Vitamin A | 0µg | 0% | 100% | |
| Vitamin E | 0.35mg | 2% | 64% |
4.2 times less than Kiwi
|
| Manganese | 0.82mg | 36% | 33% | |
| Selenium | 7.3µg | 13% | 64% | |
| Vitamin B1 | 0.16mg | 13% | 39% |
1.7 times less than Pea raw
|
| Vitamin B2 | 0.29mg | 22% | 28% |
2.2 times more than Avocado
|
| Vitamin B3 | 0.4mg | 2% | 82% |
24 times less than Turkey meat
|
| Vitamin B5 | 0.18mg | 4% | 83% |
6.3 times less than Sunflower seeds
|
| Vitamin B6 | 0.23mg | 18% | 45% |
2 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 19µg | 16% | 47% |
5.3 times less than Broccoli
|
| Folate | 54µg | 14% | 34% |
1.1 times less than Brussels sprouts
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 1.3g | 6% | 56% |
4.5 times less than Beef broiled
|
| Choline | 48mg | 9% | 66% | |
| Monounsaturated Fat | 2g | N/A | 53% |
4.9 times less than Avocado
|
| Polyunsaturated fat | 5.1g | N/A | 17% |
9.3 times less than Walnut
|
| Tryptophan | 0.24mg | 0% | 58% |
1.3 times less than Chicken meat
|
| Threonine | 0.72mg | 0% | 68% |
Equal to Beef broiled
|
| Isoleucine | 0.81mg | 0% | 67% |
1.1 times less than Salmon raw
|
| Leucine | 1.4mg | 0% | 68% |
1.8 times less than Tuna Bluefin
|
| Lysine | 1.1mg | 0% | 70% |
2.5 times more than Tofu
|
| Methionine | 0.22mg | 0% | 74% |
2.3 times more than Quinoa
|
| Phenylalanine | 0.87mg | 0% | 60% |
1.3 times more than Egg
|
| Valine | 0.83mg | 0% | 69% |
2.4 times less than Soybean raw
|
| Histidine | 0.45mg | 0% | 70% |
1.7 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 172
% Daily Value*
14%
Total Fat
9g
5.9%
Saturated Fat 1.3g
0
Trans Fat
0g
0
Cholesterol 0mg
0.04%
Sodium 1mg
2.8%
Total Carbohydrate
8.4g
24%
Dietary Fiber
6g
Total Sugars 0g
Includes ? g Added Sugars
Protein
18g
Vitamin D
0mcg
0
Calcium
102mg
10%
Iron
5.1mg
64%
Potassium
515mg
15%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Soybean nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.