Soybeans, mature seeds, raw

Per 100g · Legumes and Legume Products · USDA SR Legacy

446

Calories

36.5g

Protein

30.2g

Carbs

19.9g

Fat

Macro Distribution (kcal)

Protein 33%
Carbs 27%
Fat 40%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 446 kcal —
Macronutrients
Water 8.54 g —
Protein 36.5 g
73% (High)
Total lipid (fat) 19.9 g
26% (High)
Carbohydrate, by difference 30.2 g
11% (Moderate)
Fiber, total dietary 9.30 g
33% (High)
Fats & Fatty Acids
Fatty acids, total saturated 2.88 g
14% (Moderate)
Fatty acids, total monounsaturated 4.40 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 6.00 mg
7% (Low)
Thiamin (Vitamin B1) 0.874 mg
73% (High)
Riboflavin (Vitamin B2) 0.870 mg
67% (High)
Niacin (Vitamin B3) 1.62 mg
10% (Moderate)
Pantothenic acid (Vitamin B5) 0.793 mg
16% (Moderate)
Vitamin B-6 — Pyridoxine 0.377 mg
22% (High)
Biotin (Vitamin B7) 375.0 ug
94% (High)
Folate, total (Vitamin B9) 0 ug —
Choline, total 115.9 mg
21% (High)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 1.00 ug
0% (Low)
Carotene, beta 13.0 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 0.850 mg
6% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 277.0 mg
21% (High)
Iron, Fe 15.7 mg
87% (High)
Magnesium, Mg 280.0 mg
67% (High)
Phosphorus, P 704.0 mg
56% (High)
Potassium, K 1797.0 mg
38% (High)
Sodium, Na 2.00 mg
0% (Low)
Zinc, Zn 4.89 mg
44% (High)
Copper, Cu 1.66 mg
184% (High)
Manganese, Mn 2.52 mg
109% (High)
Selenium, Se 17.8 ug
32% (High)
Other
Energy 1866.0 kj —
Ash 4.87 g —
Total Sugars 7.33 g —
Folic acid (Vitamin B9 — synthetic) 375.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 375.0 ug —
Betaine 2.10 mg —
Betaine 2.10 mg —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 22.0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 0 ug —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 47.0 ug —
SFA 14:0 (Myristic acid) 0.055 g —
SFA 16:0 (Palmitic acid) 2.12 g —
SFA 18:0 (Stearic acid) 0.712 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.055 g —
MUFA 18:1 (Omega-9, Oleic acid family) 4.35 g —
Fatty acids, total polyunsaturated 11.3 g —
PUFA 18:2 (Omega-6, Linoleic acid) 9.93 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 1.33 g —
Phytosterols 161.0 mg —
Tryptophan (EAA) 0.591 g —
Threonine (EAA) 1.77 g —
Isoleucine (EAA, BCAA) 1.97 g —
Leucine (EAA, BCAA) 3.31 g —
Lysine (EAA) 2.71 g —
Methionine (EAA) 0.547 g —
Cystine (conditionally essential) 0.655 g —
Phenylalanine (EAA) 2.12 g —
Tyrosine (conditionally essential) 1.54 g —
Valine (EAA, BCAA) 2.03 g —
Arginine (conditionally essential) 3.15 g —
Histidine (EAA) 1.10 g —
Alanine 1.91 g —
Aspartic acid 5.11 g —
Glutamic acid 7.87 g —
Glycine (conditionally essential) 1.88 g —
Proline (conditionally essential) 2.38 g —
Serine 2.36 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Daidzein 62.9 mg —
Genistein 81.4 mg —
Proanthocyanidin dimers 0 mg —
Proanthocyanidin trimers 0 mg —
Proanthocyanidin 4-6mers 0 mg —
Proanthocyanidin 7-10mers 0 mg —
Proanthocyanidin polymers (>10mers) 0 mg —
Choline
Choline from glycerophoshocholine 2.90 mg —
Choline from phosphatidylcholine 65.0 mg —
Choline from phosphocholine 1.10 mg —
Choline from sphingomyelin 0 mg —
Free Choline 47.0 mg —
Total Choline 120.0 mg —
Isoflavones
Total isoflavones 155.8 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Soybeans, mature seeds, raw is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (0% DV) B-Complex (22% DV) Calcium (21% DV)

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