Soybean nutrition: calories, carbs, GI, protein, fiber, fats
Soybeans, mature cooked, boiled, without salt
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 | 296 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 4 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 | 385 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:
46IU of 5,000IU
0.93%
Vitamin E :
1.8mg of 15mg
12%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
8.8mg of 90mg
9.7%
Vitamin B1:
0.8mg of 1mg
67%
Vitamin B2:
1.5mg of 1mg
113%
Vitamin B3:
2.1mg of 16mg
13%
Vitamin B5:
0.92mg of 5mg
18%
Vitamin B6:
1.2mg of 1mg
93%
Folate:
279µg of 400µg
70%
Vitamin B12:
0µg of 2µg
0%
Choline:
245mg of 550mg
45%
Vitamin K:
99µg of 120µg
83%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 63%
31.3 g of 50 g
31.3 g (63% of DV )
Fats:
Daily Value: 24%
15.4 g of 65 g
15.4 g (24% of DV )
Carbs:
Daily Value: 5%
14.4 g of 300 g
14.4 g (5% of DV )
Water:
Daily Value: 5%
107.6 g of 2,000 g
107.6 g (5% of DV )
Other:
3.3 g
3.3 g
Protein quality breakdown
Tryptophan:
1249mg of 280mg
446%
Threonine:
3731mg of 1,050mg
355%
Isoleucine:
4164mg of 1,400mg
297%
Leucine:
6992mg of 2,730mg
256%
Lysine:
5717mg of 2,100mg
272%
Methionine:
1156mg of 1,050mg
110%
Phenylalanine:
4484mg of 1,750mg
256%
Valine:
4288mg of 1,820mg
236%
Histidine:
2317mg of 700mg
331%
Fat type information
Saturated Fat:
2.2 g
Monounsaturated Fat:
3.4 g
Polyunsaturated fat:
8.7 g
Fiber content ratio for Soybean
Sugar:
5.2 g
Fiber:
10 g
Other:
-1.1 g
All nutrients for Soybean per selected serving size (1 cup - 172g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 296kcal | 15% | 54% |
3.7 times more than Orange
|
| Protein | 31g | 75% | 29% |
6.5 times more than Broccoli
|
| Fats | 15g | 24% | 37% |
3.7 times less than Cheese
|
| Vitamin C | 2.9mg | 3% | 37% |
31.2 times less than Lemon
|
| Carbs | 14g | 5% | 52% |
3.4 times less than Rice
|
| Net carbs | 4.1g | N/A | 65% |
23 times less than Chocolate
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 148mg | 35% | 16% |
1.6 times less than Almond
|
| Calcium | 175mg | 18% | 22% |
1.2 times less than Milk
|
| Potassium | 886mg | 26% | 12% |
3.5 times more than Cucumber
|
| Iron | 8.8mg | 111% | 10% |
2 times more than Beef broiled
|
| Sugar | 5.2g | N/A | 55% |
3 times less than Coca-Cola
|
| Fiber | 10g | 41% | 16% |
2.5 times more than Orange
|
| Copper | 0.7mg | 78% | 22% |
2.9 times more than Shiitake
|
| Zinc | 2mg | 18% | 50% |
5.5 times less than Beef broiled
|
| Phosphorus | 421mg | 60% | 24% |
1.3 times more than Chicken meat
|
| Sodium | 1.7mg | 0% | 98% |
490 times less than White Bread
|
| Vitamin A | 15IU | 0% | 65% |
1856.2 times less than Carrot
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.6mg | 4% | 64% |
4.2 times less than Kiwifruit
|
| Manganese | 1.4mg | 62% | 33% | |
| Selenium | 13µg | 23% | 64% | |
| Vitamin B1 | 0.27mg | 22% | 39% |
1.7 times less than Pea raw
|
| Vitamin B2 | 0.49mg | 38% | 28% |
2.2 times more than Avocado
|
| Vitamin B3 | 0.69mg | 4% | 82% |
24 times less than Turkey meat
|
| Vitamin B5 | 0.31mg | 6% | 83% |
6.3 times less than Sunflower seed
|
| Vitamin B6 | 0.4mg | 31% | 45% |
2 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 33µg | 28% | 47% |
5.3 times less than Broccoli
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 93µg | 23% | 34% |
1.1 times less than Brussels sprout
|
| Choline | 82mg | 15% | 66% | |
| Saturated Fat | 2.2g | 11% | 56% |
4.5 times less than Beef broiled
|
| Monounsaturated Fat | 3.4g | N/A | 53% |
4.9 times less than Avocado
|
| Polyunsaturated fat | 8.7g | N/A | 17% |
9.3 times less than Walnut
|
| Tryptophan | 0.42mg | 0% | 58% |
1.3 times less than Chicken meat
|
| Threonine | 1.2mg | 0% | 68% |
Equal to Beef broiled
|
| Isoleucine | 1.4mg | 0% | 67% |
1.1 times less than Salmon raw
|
| Leucine | 2.3mg | 0% | 68% |
1.8 times less than Tuna Bluefin
|
| Lysine | 1.9mg | 0% | 70% |
2.5 times more than Tofu
|
| Methionine | 0.39mg | 0% | 74% |
2.3 times more than Quinoa
|
| Phenylalanine | 1.5mg | 0% | 60% |
1.3 times more than Egg
|
| Valine | 1.4mg | 0% | 69% |
2.4 times less than Soybean raw
|
| Histidine | 0.77mg | 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 296
% Daily Value*
24%
Total Fat
15g
10%
Saturated Fat 2.2g
0
Trans Fat
0g
0
Cholesterol 0mg
0.07%
Sodium 1.7mg
4.8%
Total Carbohydrate
14g
41%
Dietary Fiber
10g
Total Sugars 0g
Includes ? g Added Sugars
Protein
31g
Vitamin D
0mcg
0
Calcium
175mg
18%
Iron
8.8mg
111%
Potassium
886mg
26%
*
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.