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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

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
TOP 10% Iron ⓘHigher in Iron content than 90% of foods
TOP 12% Potassium ⓘHigher in Potassium content than 88% of foods
TOP 16% Magnesium ⓘHigher in Magnesium content than 84% of foods
TOP 16% Fiber ⓘHigher in Fiber content than 84% of foods
TOP 17% 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.
14

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 31% 193% 62% 105% 46% 1% 32% 136% 108% 40% 26%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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

19% 9% 9% 62% 2%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 260% 207% 173% 149% 159% 64% 149% 137% 193%
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

16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g

Fiber content ratio for Soybean

36% 72%
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 OrangeOrange
Protein 18.21g 43% 29% 6.5 times more than BroccoliBroccoli
Fats 8.97g 14% 37% 3.7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 1.7mg 2% 37% 31.2 times less than LemonLemon
Net carbs 2.36g N/A 65% 23 times less than ChocolateChocolate
Carbs 8.36g 3% 52% 3.4 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 5.14mg 64% 10% 2 times more than BeefBeef
Calcium 102mg 10% 22% 1.2 times less than MilkMilk
Potassium 515mg 15% 12% 3.5 times more than CucumberCucumber
Magnesium 86mg 20% 16% 1.6 times less than AlmondAlmond
Sugar 3g N/A 55% 3 times less than Coca-ColaCoca-Cola
Fiber 6g 24% 16% 2.5 times more than OrangeOrange
Copper 0.41mg 45% 22% 2.9 times more than ShiitakeShiitake
Zinc 1.15mg 10% 50% 5.5 times less than BeefBeef
Phosphorus 245mg 35% 24% 1.3 times more than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 9IU 0% 65% 1856.2 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.35mg 2% 64% 4.2 times less than KiwifruitKiwifruit
Selenium 7.3µg 13% 64%
Manganese 0.82mg 36% 33%
Vitamin B1 0.16mg 13% 39% 1.7 times less than Pea rawPea raw
Vitamin B2 0.29mg 22% 28% 2.2 times more than AvocadoAvocado
Vitamin B3 0.4mg 2% 82% 24 times less than Turkey meatTurkey meat
Vitamin B5 0.18mg 4% 83% 6.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.23mg 18% 45% 2 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 19.2µg 16% 47% 5.3 times less than BroccoliBroccoli
Folate 54µg 14% 34% 1.1 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 1.3g 6% 56% 4.5 times less than BeefBeef
Monounsaturated Fat 1.98g N/A 53% 4.9 times less than AvocadoAvocado
Polyunsaturated fat 5.06g N/A 17% 9.3 times less than WalnutWalnut
Tryptophan 0.24mg 0% 58% 1.3 times less than Chicken meatChicken meat
Threonine 0.72mg 0% 68% Equal to BeefBeef
Isoleucine 0.81mg 0% 67% 1.1 times less than Salmon rawSalmon raw
Leucine 1.36mg 0% 68% 1.8 times less than Tuna BluefinTuna Bluefin
Lysine 1.11mg 0% 70% 2.5 times more than TofuTofu
Methionine 0.22mg 0% 74% 2.3 times more than QuinoaQuinoa
Phenylalanine 0.87mg 0% 60% 1.3 times more than EggEgg
Valine 0.83mg 0% 69% 2.4 times less than Soybean rawSoybean raw
Histidine 0.45mg 0% 70% 1.7 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 172
% Daily Value*
14%
Total Fat 9g
5%
Saturated Fat 1g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.