Soybeans

Soybeans, mature seeds, cooked, boiled, with salt

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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 cup (172g)

Amount per serving

Calories

296

% Daily Value *

Total Fat 15.4g

20%

Saturated Fat 2.2g

11%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 408mg

18%

Total Carbohydrate 14.4g

5%

Dietary Fiber 10.3g

37%

Total Sugars 4.1g

Protein 31.3g

Vitamin D 0 IU

0%

Calcium 175mg

13%

Iron 9mg

49%

Potassium 886mg

19%

*

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.

Detailed Nutrient Information

Vitamin C

3%

2.92 mg

Thiamin

22%

0.27 mg

Riboflavin

38%

0.49 mg

Niacin

4%

0.69 mg

Pantothenic Acid

6%

0.31 mg

Vitamin B6

24%

0.4 mg

Folate

92.9 mcg

Folic Acid

0 mcg

Food Folate

92.9 mcg

Fortified Folate

92.9 mcg

Choline

Betaine

Vitamin B12

0%

0 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

0%

0 mcg

Retinol

0 mcg

Beta Carotene

8.6 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0%

15.5 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

4%

0.6 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

0%

0 IU

Vitamin K

28%

33 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

13%

175 mg

Iron

49%

8.84 mg

Magnesium

35%

148 mg

Phosphorus

34%

421 mg

Potassium

19%

886 mg

Sodium

18%

408 mg

Zinc

18%

1.98 mg

Copper

78%

0.7 mg

Manganese

62%

1.42 mg

Selenium

23%

12.6 mcg

Fluoride

Iodine

Fat

20%

15.4 g

Saturated Fat

11%

2.23 g

Butyric Acid

Caproic Acid

Caprylic Acid

Capric Acid

Lauric Acid

Tridecylic Acid

Myristic Acid

0.04 g

Pentadecylic Acid

Palmitic Acid

1.64 g

Margaric Acid

Stearic Acid

0.55 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

3.41 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

0.04 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

3.36 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

8.71 g

9,12-octadecadienoic Acid

7.68 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

1.03 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

Docosahexanoic Acid (DHA)

Trans Fat

0 g

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

63%

31.3 g

Tryptophan

0.42 g

Threonine

1.24 g

Isoleucine

1.39 g

Leucine

2.33 g

Lysine

1.91 g

Methionine

0.39 g

Cystine

0.46 g

Phenylalanine

1.49 g

Tyrosine

1.08 g

Valine

1.43 g

Arginine

2.22 g

Histidine

0.77 g

Alanine

1.35 g

Aspartic Acid

3.6 g

Glutamic Acid

5.55 g

Glycine

1.32 g

Proline

1.68 g

Serine

1.66 g

Hydroxyproline

Carbohydrates

5%

14.4 g

Fibre

37%

10.3 g

Soluble Fibre

Insoluble Fibre

Sugar

4.06 g

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

296 kcal

Water

108 g

Ash

3.29 g

Theobromine

Caffeine

Alcohol

Serving Sizes

  • 1 cup (172g)

Nutrient Sources

  • Excellent source of Riboflavin
  • Excellent source of Vitamin K
  • Excellent source of Iron
  • Excellent source of Magnesium
  • Excellent source of Phosphorus
  • Excellent source of Copper
  • Excellent source of Manganese
  • Good source of Thiamin
  • Good source of Vitamin B6
  • Good source of Potassium
  • Good source of Sodium
  • Good source of Zinc
  • Good source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Moderate Fat
  • Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%

Limiting Amino Acid: Methionine

  • Some foods that are a good source of Methionine include eggs, meat, fish, sesame seeds, Brazil nuts and some other plant seeds, and cereal grains.

100g of Soybeans contains 18.2g of protein, which is about the same as 3 eggs, 0.7 chicken breasts, or 1.3 cups (354g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 4.1g per 1 cup

Excellent source of Fiber.


Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


Zero Trans Fat.

Low in Cholesterol.

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