Soybeans, mature seeds, raw — Food Nutrition Browser

Composition

Energy

Protein 36.5 g · 146 kcal/100g

Fat 19.9 g · 179 kcal/100g

Carbs 30.2 g · 121 kcal/100g

Fiber 9.3 g

Water 9 g

Total energy 446 kcal

Energy is predominantly from fat (40%); EFSA recommends 20–35% for a balanced diet

Total fat

19.9g

Saturated

2.9g

Monounsat.

4.4g

Polyunsat.

11.3g

Omega-6

9.93g

Saturated fat is 5.8% 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 1 µg

Vitamin C 6.0 mg

Vitamin D 0.0 µg

Vitamin E 0.9 mg

Vitamin K 47 µg

Thiamin (B1) 0.87 mg

Riboflavin (B2) 0.87 mg

Niacin (B3) 1.6 mg

Pantothenic (B5) 0.8 mg

Vitamin B6 0.38 mg

Folate (B9) 375 µg

Vitamin B12 0.00 µg

Minerals

Calcium 277 mg

Iron 15.7 mg

Magnesium 280 mg

Phosphorus 704 mg

Potassium 1797 mg

Sodium 2 mg

Zinc 4.9 mg

Copper 1.66 mg

Manganese 2.52 mg

Selenium 17.8 µg

Notable source of Folate (B9) (188% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.