Soybeans are a legume native to East Asia, widely consumed across the world in both whole and processed forms — boiled as edamame, fermented into miso or tempeh, pressed into tofu, or used as a base for soy milk. Per 100 g raw, they provide 114 kcal, 7.9 g of protein, 0.9 g of fat, 19.8 g of carbohydrates and 6.5 g of dietary fibre, with sugars accounting for just 1.5 g of that total. Soybeans are a notable source of potassium (467 mg per 100 g), phosphorus (134 mg), and calcium (60 mg), alongside 81 mcg of folate and 56.3 mg of choline per 100 g. Suitable for vegan, vegetarian, pescatarian, gluten-free and dairy-free dietary patterns.
How many calories in soybeans?
Raw soybeans contain 114 kcal per 100 g. A typical cooked serving of around 150 g would come to approximately 170 kcal, though the exact figure varies slightly depending on preparation method.
How much potassium is in soybeans?
Soybeans contain 467 mg of potassium per 100 g, making them one of the more potassium-dense legumes available. They also provide 134 mg of phosphorus and 60 mg of calcium per 100 g.
Are soybeans vegan-friendly?
Yes, soybeans are fully plant-based and are listed as compatible with vegan, vegetarian, pescatarian, gluten-free and dairy-free diets. They are one of the few plant foods that deliver a relatively complete amino acid profile, with 7.9 g of protein per 100 g.
Diets
Get Vnutri
Log meals, track daily totals, save favorites. Free on iOS and Android.
Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 114 kcal |
| Protein | 7.9 g |
| Fat | 0.90 g |
| Carbs | 19.8 g |
| Sugars | 1.5 g |
| Fiber | 6.5 g |
| Starch | 14.3 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.16 g |
| Monounsaturated | 0.062 g |
| Polyunsaturated | 0.31 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.10 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 60.0 mg |
| Iron | 2.1 mg |
| Magnesium | 53.0 mg |
| Phosphorus | 134 mg |
| Potassium | 467 mg |
| Sodium | 14.0 mg |
| Zinc | 1.0 mg |
| Copper | 0.36 mg |
| Manganese | 0.66 mg |
| Selenium | 2.0 mcg |
| Iodine | 0.80 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 2.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 4.6 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.32 mg |
| Vitamin K | 6.0 mcg |
| Thiamin (B1) | 0.23 mg |
| Riboflavin (B2) | 0.13 mg |
| Niacin (B3) | 1.5 mg |
| Pantothenic acid (B5) | 0.66 mg |
| Vitamin B6 | 0.17 mg |
| Folate (B9) | 81.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 56.3 mg |
Other cooking states of Soybeans
Cooked soybeans (118 kcal).
