Soybeans (mature seeds, raw) nutrition facts
Per 1 cup · 186 g
of a 2,000 cal day
- Protein68g33% of calories
- Carbs56g27% of calories
- Fat37g40% of calories
- ✓ Protein-dense
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Soybeans (mature seeds, raw) (1 cup, 186 g) has 830 calories, with 68 g of protein, 56 g of carbohydrates and 37 g of fat. Most of its energy comes from fat (40% of calories). It is high in protein (136% DV), dietary fiber (62% DV) and Vitamin K (73% DV). Keep an eye on saturated fat, which provides 27% of the daily value.
High in
20%+ of the daily value
- Protein136%
- Dietary fiber62%
- Vitamin K73%
- Thiamine135%
- Riboflavin (B2)124%
- Vitamin B654%
Good source of
10–19% of the daily value
- Vitamin C12%
- Vitamin E11%
- Niacin19%
Watch
20%+ of the daily value
- Saturated fat27%
Vitamins & minerals
Amounts for 1 cup (186 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 87 μg | 73% |
| Thiamine | 2 mg | 135% |
| Riboflavin (B2) | 2 mg | 124% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 1 mg | 54% |
| Folate (B9) | 698 μg | 174% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 29% |
| Choline | 216 mg | 39% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 515 mg | 52% |
| Iron | 29 mg | 365% |
| Potassium | 3,342 mg | 71% |
| Magnesium | 521 mg | 124% |
| Phosphorus | 1,309 mg | 187% |
| Zinc | 9 mg | 83% |
| Copper | 3 mg | 343% |
| Manganese | 5 mg | 204% |
| Selenium | 33 μg | 60% |
Full breakdown · 28 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 4 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 6 g | — |
| Aspartic acid | 10 g | — |
| Beta carotene | 24 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Glutamic acid | 15 g | — |
| Glycine | 3 g | — |
| Histidine | 2 g | — |
| Isoleucine | 4 g | — |
| Leucine | 6 g | — |
| Lycopene | 0 μg | — |
| Lysine | 5 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 4 g | — |
| Polyunsaturated fats | 21 g | — |
| Proline | 4 g | — |
| Retinol | 0 μg | — |
| Serine | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 3 g | — |
| Valine | 4 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 298 cal
Soybeans (mature seeds, cooked, boiled, salted)1 cup−532 cal - 298 calSoybeans (mature seeds, cooked, boiled, unsalted)1 cup−532 cal
- 150 calVitasoy Non-GM Soybeans1 carton−680 cal
- 105 calWei-Chuan Soy Bean Kernels1 cup−725 cal
- 120 calUnknown Soybeans, Jumbo2 ¹³⁄₁₆ oz−710 cal
- 90 calLidl Organic Soy1 cup−740 cal
Burning 830 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 157minWalking (3.5 mph)
- 100minCycling (moderate)
- 69minRunning (6 mph)
- 117minSwimming laps
Common questions
How many calories are in Soybeans (mature seeds, raw)?
One serving of Soybeans (mature seeds, raw) (1 cup) has 830 calories, which works out to 446 calories per 100 g. That is about 42% of a 2,000-calorie day.
Are Soybeans (mature seeds, raw) high in protein?
Yes. It has 68 g of protein per serving, and 33% of its calories come from protein (8.2 g of protein per 100 calories).
Are Soybeans (mature seeds, raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Soybeans (mature seeds, raw)?
3.7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Soybeans (mature seeds, raw)?
14 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
