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) |
| Calories ⓘ Calories per 100-gram serving | 172 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 2.36 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 | 224mg |
Iron ⓘHigher in Iron content than 90% of foods
Potassium ⓘHigher in Potassium content than 88% of foods
Magnesium ⓘHigher in Magnesium content than 84% of foods
Fiber ⓘHigher in Fiber content than 84% of foods
Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 83% of foods
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.
Mineral coverage chart
Calcium:
102 mg of 1,000 mg
10%
Iron:
5.14 mg of 8 mg
64%
Magnesium:
86 mg of 420 mg
20%
Phosphorus:
245 mg of 700 mg
35%
Potassium:
515 mg of 3,400 mg
15%
Sodium:
1 mg of 2,300 mg
0%
Zinc:
1.15 mg of 11 mg
10%
Copper:
0.407 mg of 1 mg
45%
Manganese:
0.824 mg of 2 mg
36%
Selenium:
7.3 µg of 55 µg
13%
Choline:
47.5 mg of 550 mg
9%
Mineral chart - relative view
Iron
5.14 mg
TOP 10%
Potassium
515 mg
TOP 12%
Magnesium
86 mg
TOP 16%
Copper
0.407 mg
TOP 22%
Calcium
102 mg
TOP 22%
Phosphorus
245 mg
TOP 24%
Manganese
0.824 mg
TOP 33%
Zinc
1.15 mg
TOP 50%
Selenium
7.3 µg
TOP 64%
Choline
47.5 mg
TOP 66%
Sodium
1 mg
TOP 98%
Vitamin coverage chart
Vitamin A:
9 IU of 5,000 IU
0%
Vitamin E :
0.35 mg of 15 mg
2%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
1.7 mg of 90 mg
2%
Vitamin B1:
0.155 mg of 1 mg
13%
Vitamin B2:
0.285 mg of 1 mg
22%
Vitamin B3:
0.399 mg of 16 mg
2%
Vitamin B5:
0.179 mg of 5 mg
4%
Vitamin B6:
0.234 mg of 1 mg
18%
Folate:
54 µg of 400 µg
14%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
19.2 µg of 120 µg
16%
Vitamin chart - relative view
Vitamin B2
0.285 mg
TOP 28%
Folate
54 µg
TOP 34%
Vitamin C
1.7 mg
TOP 37%
Vitamin B1
0.155 mg
TOP 39%
Vitamin B6
0.234 mg
TOP 45%
Vitamin K
19.2 µg
TOP 47%
Vitamin E
0.35 mg
TOP 64%
Vitamin A
9 IU
TOP 65%
Vitamin B3
0.399 mg
TOP 82%
Vitamin B5
0.179 mg
TOP 83%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 36%
18.21 g of 50 g
36%
Fats:
Daily Value: 14%
8.97 g of 65 g
14%
Carbs:
Daily Value: 3%
8.36 g of 300 g
3%
Water:
Daily Value: 3%
62.55 g of 2,000 g
3%
Other:
1.91 g
Protein quality breakdown
Tryptophan:
242 mg of 280 mg
86%
Threonine:
723 mg of 1,050 mg
69%
Isoleucine:
807 mg of 1,400 mg
58%
Leucine:
1355 mg of 2,730 mg
50%
Lysine:
1108 mg of 2,100 mg
53%
Methionine:
224 mg of 1,050 mg
21%
Phenylalanine:
869 mg of 1,750 mg
50%
Valine:
831 mg of 1,820 mg
46%
Histidine:
449 mg of 700 mg
64%
Fat type information
Saturated Fat:
1.297 g
Monounsaturated Fat:
1.981 g
Polyunsaturated fat:
5.064 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 | 18.21g | 43% | 29% |
6.5 times more than Broccoli
|
| Fats | 8.97g | 14% | 37% |
3.7 times less than Cheddar Cheese
|
| Vitamin C | 1.7mg | 2% | 37% |
31.2 times less than Lemon
|
| Net carbs | 2.36g | N/A | 65% |
23 times less than Chocolate
|
| Carbs | 8.36g | 3% | 52% |
3.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 5.14mg | 64% | 10% |
2 times more than Beef
|
| Calcium | 102mg | 10% | 22% |
1.2 times less than Milk
|
| Potassium | 515mg | 15% | 12% |
3.5 times more than Cucumber
|
| Magnesium | 86mg | 20% | 16% |
1.6 times less than Almond
|
| 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 | 1.15mg | 10% | 50% |
5.5 times less than Beef
|
| Phosphorus | 245mg | 35% | 24% |
1.3 times more than Chicken meat
|
| Sodium | 1mg | 0% | 98% |
490 times less than White Bread
|
| Vitamin A | 9IU | 0% | 65% |
1856.2 times less than Carrot
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.35mg | 2% | 64% |
4.2 times less than Kiwifruit
|
| Selenium | 7.3µg | 13% | 64% | |
| Manganese | 0.82mg | 36% | 33% | |
| 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 seed
|
| Vitamin B6 | 0.23mg | 18% | 45% |
2 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 19.2µg | 16% | 47% |
5.3 times less than Broccoli
|
| Folate | 54µg | 14% | 34% |
1.1 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 1.3g | 6% | 56% |
4.5 times less than Beef
|
| Monounsaturated Fat | 1.98g | N/A | 53% |
4.9 times less than Avocado
|
| Polyunsaturated fat | 5.06g | 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
|
| Isoleucine | 0.81mg | 0% | 67% |
1.1 times less than Salmon raw
|
| Leucine | 1.36mg | 0% | 68% |
1.8 times less than Tuna
|
| Lysine | 1.11mg | 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%
Saturated Fat 1g
0%
Cholesterol 0mg
0%
Sodium 1mg
3%
Total Carbohydrate
8g
24%
Dietary Fiber
6g
Total Sugars g
Includes ? g Added Sugars
Protein
18g
Vitamin D
0mcg
0%
Calcium
102mg
10%
Iron
5mg
63%
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
Low in Cholesterol
ⓘ
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
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.