Soy Bean · Glycine max

Soybeans, mature seeds, cooked, boiled, with salt

Nutrition facts per 100 g · edible portion

Soy

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37 forms & preparations

Oil, industrial, soy ( partially hydrogenated), all purpose Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry Oil, industrial, soy (partially hydrogenated ), palm, principal uses icings and fillings Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables Oil, industrial, soy, fully hydrogenated Oil, industrial, soy, low linolenic Oil, industrial, soy, refined, for woks and light frying Oil, industrial, soy, ultra low linolenic Oil, soybean lecithin Oil, soybean, salad or cooking Oil, soybean, salad or cooking, (partially hydrogenated) Oil, soybean, salad or cooking, (partially hydrogenated) and cottonseed Soy flour, defatted Soy flour, defatted, crude protein basis (N x 6.25) Soy flour, full-fat, raw Soy flour, full-fat, raw, crude protein basis (N x 6.25) Soy flour, full-fat, roasted Soy flour, full-fat, roasted, crude protein basis (N x 6.25) Soy flour, low-fat Soy flour, low-fat, crude protein basis (N x 6.25) Soy meal, defatted, raw Soy meal, defatted, raw, crude protein basis (N x 6.25) Soybeans, green, cooked, boiled, drained, with salt Soybeans, green, cooked, boiled, drained, without salt Soybeans, green, raw Soybeans, mature cooked, boiled, without salt Soybeans, mature seeds, cooked, boiled, with salt Soybeans, mature seeds, dry roasted Soybeans, mature seeds, raw Soybeans, mature seeds, roasted, no salt added Soybeans, mature seeds, roasted, salted Soybeans, mature seeds, sprouted, cooked, steamed Soybeans, mature seeds, sprouted, cooked, steamed, with salt Soybeans, mature seeds, sprouted, cooked, stir-fried Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt Soybeans, mature seeds, sprouted, raw

Vegan Keto-friendly Gluten-free Dairy-free Contains Soy

Dietary labels are inferred automatically from Soybeans, mature seeds, cooked, boiled, with salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

173 kcal Calories

33%

16.6 g Protein

9.9 g Carbs

12%

9.0 g Fat

Good nutrient density 34/100

How many beneficial nutrients Soybeans, mature seeds, cooked, boiled, with salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Soybeans, mature seeds, cooked, boiled, with salt come from — the split across carbs, fat & protein.

173 kcal / serving

21% from carbs

Carbs 21%

9.9 g per serving
Fat 43%

9.0 g per serving
Protein 36%

16.6 g per serving

What Soybeans, mature seeds, cooked, boiled, with salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Copper45% Manganese36% Protein33% Iron29% Riboflavin (B2)22% Dietary Fiber21% Magnesium20% Phosphorus20% Vitamin K16% Vitamin B614% Folate (B9)14% Thiamin (B1)13% Selenium13% Potassium11% Zinc10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	9.9 g	4%
Dietary Fiber	6.0 g	21%
Total Sugars	3.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	9.0 g	12%
Saturated Fat	1.3 g	6%
Monounsaturated Fat	2.0 g	—
Polyunsaturated Fat	5.1 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	598.0 mg	—
Omega-6 Fatty Acids	4,465.0 mg	—
Myristic Acid	25.0 mg	—
Palmitic Acid	952.0 mg	—
Stearic Acid	320.0 mg	—
Palmitoleic Acid	25.0 mg	—
Oleic Acid	1,956.0 mg	—
Linoleic Acid	4,465.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	16.6 g	33%
Histidine	449.0 mg	—
Isoleucine	807.0 mg	—
Leucine	1,355.0 mg	—
Lysine	1,108.0 mg	—
Methionine	224.0 mg	—
Phenylalanine	869.0 mg	—
Threonine	723.0 mg	—
Tryptophan	242.0 mg	—
Valine	831.0 mg	—
Alanine	784.0 mg	—
Arginine	1,291.0 mg	—
Aspartic Acid	2,093.0 mg	—
Cystine	268.0 mg	—
Glutamic Acid	3,224.0 mg	—
Glycine	770.0 mg	—
Proline	974.0 mg	—
Serine	965.0 mg	—
Tyrosine	630.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	1.7 mg	2%
Vitamin D	0.0 mcg	0%
Vitamin E	0.4 mg	2%
Vitamin K	19.2 mcg	16%
Thiamin (B1)	0.2 mg	13%
Riboflavin (B2)	0.3 mg	22%
Niacin (B3)	0.4 mg	2%
Vitamin B6	0.2 mg	14%
Folate (B9)	54.0 mcg	14%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.2 mg	4%

Minerals	Amount	% DV
Calcium	102.0 mg	8%
Iron	5.1 mg	29%
Magnesium	86.0 mg	20%
Phosphorus	245.0 mg	20%
Potassium	515.0 mg	11%
Sodium	237.0 mg	10%
Zinc	1.2 mg	10%
Copper	0.4 mg	45%
Manganese	0.8 mg	36%
Selenium	7.3 mcg	13%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	1.9 g	—

About Soybeans, mature seeds, cooked, boiled, with salt

Soybeans are the legume behind much of the plant-based world — tofu, tempeh, soy milk, miso and edamame all start here. Cooked from the mature dried beans, they're firm and nutty, and far higher in protein and fat than most other beans.

They're a nutritional standout: a complete plant protein supplying all the essential amino acids, unusually high in protein for a legume, with healthy unsaturated fats, fiber, iron, folate, calcium and the isoflavones characteristic of soy. That makes them one of the most valuable plant foods for anyone eating less meat.

Whether eaten whole or transformed into one of soy's many products, soybeans are among the most protein-rich and versatile plant foods there is — a cornerstone of plant-based eating worldwide.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Soybeans, mature seeds, cooked, boiled, with salt?

There are 173 calories in 100 g of Soybeans, mature seeds, cooked, boiled, with salt, or about 298 calories in 1 cup (172 g).

How much protein is in Soybeans, mature seeds, cooked, boiled, with salt?

Soybeans, mature seeds, cooked, boiled, with salt contains 16.6 g of protein per 100 g.

How many carbs are in Soybeans, mature seeds, cooked, boiled, with salt?

Soybeans, mature seeds, cooked, boiled, with salt has 9.9 g of carbohydrates per 100 g.

How much fat is in Soybeans, mature seeds, cooked, boiled, with salt?

Soybeans, mature seeds, cooked, boiled, with salt provides 9.0 g of total fat per 100 g.

What is Soybeans, mature seeds, cooked, boiled, with salt a good source of?

Soybeans, mature seeds, cooked, boiled, with salt is an excellent source of Copper (45% DV), Manganese (36% DV), Protein (33% DV), Iron (29% DV), Riboflavin (B2) (22% DV) and Dietary Fiber (21% DV) and a good source of Vitamin K, Vitamin B6, Folate (B9), Thiamin (B1), Selenium and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.