Soy Bean · Glycine max

Soybeans, mature seeds, sprouted, cooked, steamed, 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, sprouted, cooked, steamed, 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.

81 kcal Calories

17%

8.5 g Protein

6.5 g Carbs

4.5 g Fat

Very good nutrient density 42/100

How many beneficial nutrients Soybeans, mature seeds, sprouted, cooked, steamed, 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, sprouted, cooked, steamed, with salt come from — the split across carbs, fat & protein.

81 kcal / serving

26% from carbs

Carbs 26%

6.5 g per serving
Fat 40%

4.5 g per serving
Protein 34%

8.5 g per serving

What Soybeans, mature seeds, sprouted, cooked, steamed, 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).

Copper37% Manganese31% Vitamin K28% Folate (B9)20% Protein17% Thiamin (B1)17% Pantothenic Acid (B5)15% Magnesium14% Phosphorus11%

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	6.5 g	2%
Dietary Fiber	0.8 g	3%
Total Sugars	0.4 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	4.5 g	6%
Saturated Fat	0.6 g	3%
Monounsaturated Fat	1.0 g	—
Polyunsaturated Fat	2.5 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	296.0 mg	—
Omega-6 Fatty Acids	2,217.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	4.0 mg	—
Palmitic Acid	448.0 mg	—
Stearic Acid	165.0 mg	—
Palmitoleic Acid	9.0 mg	—
Oleic Acid	991.0 mg	—
Gadoleic Acid	9.0 mg	—
Linoleic Acid	2,217.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	8.5 g	17%
Histidine	225.0 mg	—
Isoleucine	375.0 mg	—
Leucine	607.0 mg	—
Lysine	486.0 mg	—
Methionine	89.0 mg	—
Phenylalanine	415.0 mg	—
Threonine	325.0 mg	—
Tryptophan	103.0 mg	—
Valine	401.0 mg	—
Alanine	355.0 mg	—
Arginine	585.0 mg	—
Aspartic Acid	1,148.0 mg	—
Cystine	102.0 mg	—
Glutamic Acid	1,272.0 mg	—
Glycine	325.0 mg	—
Proline	436.0 mg	—
Serine	421.0 mg	—
Tyrosine	309.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	2.0 mcg	0%
Vitamin C	8.3 mg	9%
Vitamin D	0.0 mcg	0%
Vitamin E	0.2 mg	1%
Vitamin K	33.0 mcg	28%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.1 mg	4%
Niacin (B3)	1.1 mg	7%
Vitamin B6	0.1 mg	6%
Folate (B9)	80.0 mcg	20%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.7 mg	15%

Minerals	Amount	% DV
Calcium	59.0 mg	5%
Iron	1.3 mg	7%
Magnesium	60.0 mg	14%
Phosphorus	135.0 mg	11%
Potassium	355.0 mg	8%
Sodium	246.0 mg	11%
Zinc	1.0 mg	9%
Copper	0.3 mg	37%
Manganese	0.7 mg	31%
Selenium	0.6 mcg	1%

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

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	1.1 g	—

About Soybeans, mature seeds, sprouted, cooked, steamed, with salt

The soybean (Glycine max) is a remarkably versatile legume and one of the world's most important crops, valued as one of the few plant foods that provide complete protein, containing all nine essential amino acids. Native to East Asia, these small beans are the foundation of countless foods: tofu, tempeh, natto, edamame, miso, soy sauce, and soy milk all begin here. Soybeans are rich in protein, fiber, and healthy fats along with minerals like iron, magnesium, and potassium, plus isoflavones, plant compounds studied for a range of possible health benefits.

Young green soybeans, served in the pod as edamame, make a popular steamed-and-salted snack, while mature beans are dried, fermented, or ground. The beans are also pressed for soybean oil, one of the most widely used cooking oils in the world, and processed into soy protein and countless other products, making soy a staple of plant-based and vegetarian eating as well as a major animal feed. Cook dried soybeans thoroughly until fully tender, since raw beans are indigestible, and store dried beans in an airtight container in a cool, dry place.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

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

There are 81 calories in 100 g of Soybeans, mature seeds, sprouted, cooked, steamed, with salt, or about 76 calories in 1 cup (94 g).

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

Soybeans, mature seeds, sprouted, cooked, steamed, with salt contains 8.5 g of protein per 100 g.

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

Soybeans, mature seeds, sprouted, cooked, steamed, with salt has 6.5 g of carbohydrates per 100 g.

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

Soybeans, mature seeds, sprouted, cooked, steamed, with salt provides 4.5 g of total fat per 100 g.

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

Soybeans, mature seeds, sprouted, cooked, steamed, with salt is an excellent source of Copper (37% DV), Manganese (31% DV), Vitamin K (28% DV) and Folate (B9) (20% DV) and a good source of Protein, Thiamin (B1), Pantothenic Acid (B5), Magnesium and Phosphorus (per 100 g). Daily Values are based on a 2,000-calorie diet.