Soybeans (mature seeds, cooked, boiled, unsalted) nutrition facts
Per 1 cup · 172 g
of a 2,000 cal day
- Protein29g36% of calories
- Carbs17g21% of calories
- Fat15g43% of calories
- ✓ Protein-dense
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Soybeans (mature seeds, cooked, boiled, unsalted) (1 cup, 172 g) has 298 calories, with 29 g of protein, 17 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (57% DV), dietary fiber (37% DV) and Vitamin K (28% DV).
High in
20%+ of the daily value
- Protein57%
- Dietary fiber37%
- Vitamin K28%
- Thiamine22%
- Riboflavin (B2)38%
- Vitamin B631%
Good source of
10–19% of the daily value
- Choline15%
- Calcium18%
- Potassium19%
- Zinc18%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (172 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 33 μg | 28% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.5 mg | 38% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 93 μg | 23% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 82 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 175 mg | 18% |
| Iron | 9 mg | 111% |
| Potassium | 886 mg | 19% |
| Magnesium | 148 mg | 35% |
| Phosphorus | 421 mg | 60% |
| Zinc | 2 mg | 18% |
| Copper | 1 mg | 78% |
| Manganese | 1 mg | 62% |
| Selenium | 13 μg | 23% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 9 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 9 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Soybeans (mature seeds, raw)446
- Soybeans (mature seeds, cooked, boiled, salted)173
- Soybeans (mature seeds, cooked, boiled, unsalted)173
- Unknown Soybeans, Jumbo150
- Wei-Chuan Soy Bean Kernels117
Similar foods
Burning 298 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 56minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Soybeans (mature seeds, cooked, boiled, unsalted)?
One serving of Soybeans (mature seeds, cooked, boiled, unsalted) (1 cup) has 298 calories, which works out to 173 calories per 100 g. That is about 15% of a 2,000-calorie day.
Are Soybeans (mature seeds, cooked, boiled, unsalted) high in protein?
Yes. It has 29 g of protein per serving, and 36% of its calories come from protein (9.6 g of protein per 100 calories).
Are Soybeans (mature seeds, cooked, boiled, unsalted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 21% 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, cooked, boiled, unsalted)?
1.7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Soybeans (mature seeds, cooked, boiled, unsalted)?
5.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
