Soybeans, mature seeds, roasted, salted

Composition

Energy

Protein 38.6 g · 154 kcal/100g

Fat 25.4 g · 229 kcal/100g

Carbs 30.2 g · 121 kcal/100g

Fiber 17.7 g

Water 2 g

Total energy 469 kcal

Energy is predominantly from fat (45%); EFSA recommends 20–35% for a balanced diet

Total fat

25.4g

Saturated

3.7g

Monounsat.

5.6g

Polyunsat.

14.3g

Omega-6

12.64g

Saturated fat is 7.1% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 100%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Vitamins

Vitamin A 10 µg

Vitamin C 2.2 mg

Vitamin D 0.0 µg

Vitamin E 0.9 mg

Vitamin K 50 µg

Thiamin (B1) 0.10 mg

Riboflavin (B2) 0.15 mg

Niacin (B3) 1.4 mg

Pantothenic (B5) 0.5 mg

Vitamin B6 0.21 mg

Folate (B9) 211 µg

Vitamin B12 0.00 µg

Minerals

Calcium 138 mg

Iron 3.9 mg

Magnesium 145 mg

Phosphorus 363 mg

Potassium 1470 mg

Sodium 163 mg

Zinc 3.1 mg

Copper 0.83 mg

Manganese 2.16 mg

Selenium 19.1 µg

Notable source of Manganese (108% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.