Soybeans, mature cooked, boiled, without salt

Composition

Energy

Protein 18.2 g · 73 kcal/100g

Fat 9.0 g · 81 kcal/100g

Carbs 8.4 g · 33 kcal/100g

Fiber 6.0 g

Water 63 g

Total energy 172 kcal

Energy is predominantly from fat (43%); EFSA recommends 20–35% for a balanced diet

Total fat

9.0g

Saturated

1.3g

Monounsat.

2.0g

Polyunsat.

5.1g

Omega-6

4.47g

Saturated fat is 6.8% 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 0 µg

Vitamin C 1.7 mg

Vitamin D 0.0 µg

Vitamin E 0.4 mg

Vitamin K 19 µg

Thiamin (B1) 0.16 mg

Riboflavin (B2) 0.29 mg

Niacin (B3) 0.4 mg

Pantothenic (B5) 0.2 mg

Vitamin B6 0.23 mg

Folate (B9) 54 µg

Vitamin B12 0.00 µg

Minerals

Calcium 102 mg

Iron 5.1 mg

Magnesium 86 mg

Phosphorus 245 mg

Potassium 515 mg

Sodium 1 mg

Zinc 1.2 mg

Copper 0.41 mg

Manganese 0.82 mg

Selenium 7.3 µg

Notable source of Manganese (41% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.