Soybean: calories and nutrition facts
100 g of soybean has 172 kcal. 1 cup, cooked (172 g): 296 kcal.
Soybean is in the family Legumes. Per 100 g it provides 18.2 g protein, 8.4 g carbohydrates (6 g fiber) and 9 g fat: about 43% of its calories come from fat.
What soybean provides most
- High in protein: 18.2 g per 100 g, 36 % of the Daily Value.
- High in iron: 5.1 mg per 100 g, 29 % of the Daily Value.
- High in vitamin B2 (riboflavin): 0.28 mg per 100 g, 22 % of the Daily Value.
- High in fiber: 6 g per 100 g, 21 % of the Daily Value.
- High in magnesium: 86 mg per 100 g, 20 % of the Daily Value.
- Source of phosphorus: 245 mg per 100 g, 20 % of the Daily Value.
Soybean per serving
The serving is 1 cup, cooked, 172 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup, cooked |
|---|---|---|
| Calories | 172 kcal | 296 kcal |
| Protein | 18.2 g | 31.3 g |
| Carbohydrates | 8.4 g | 14.4 g |
| Fiber | 6 g | 10.3 g |
| Sugars | 3 g | 5.2 g |
| Fat | 9 g | 15.4 g |
| Sodium | 1 mg | 1.7 mg |
Soybean nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 172 kcal | — |
| Protein | 18.2 g | 36 % |
| Total fat | 9 g | 12 % |
| Saturated fat | 1.3 g | 6 % |
| Monounsaturated fat | 2 g | — |
| Polyunsaturated fat | 5.1 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 8.4 g | 3 % |
| Dietary fiber | 6 g | 21 % |
| Total sugars | 3 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 0 µg | 0 % |
| Vitamin C | 1.7 mg | 2 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.35 mg | 2 % |
| Vitamin K | 19.2 µg | 16 % |
| B1 · Thiamin | 0.15 mg | 13 % |
| B2 · Riboflavin | 0.28 mg | 22 % |
| B3 · Niacin | 0.4 mg | 2 % |
| B6 | 0.23 mg | 14 % |
| B9 · Folate | 54 µg | 14 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 102 mg | 8 % |
| Iron | 5.1 mg | 29 % |
| Magnesium | 86 mg | 20 % |
| Phosphorus | 245 mg | 20 % |
| Potassium | 515 mg | 11 % |
| Sodium | 1 mg | 0 % |
| Zinc | 1.1 mg | 10 % |
| Selenium | 7.3 µg | 13 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.6 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other legumes
Of 5 foods in this family on Micela, soybean ranks 1st for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🫙 Soybean | 172 | 18.2 g |
| 2 | 🟡 Chickpea | 164 | 8.9 g |
| 3 | 🫘 Bean | 132 | 8.9 g |
| 4 | 🟤 Lentil | 116 | 9 g |
| 5 | 🫛 Pea | 81 | 5.4 g |
Among Micela's 180 foods, soybean is in the top 10 for iron (4th), potassium (8th), magnesium (9th).
Where it comes from
Northern China.
Approximate origin, under review.
Frequently asked questions
How many calories does soybean have?
100 g of soybean has 172 kcal. 1 cup, cooked (172 g) has 296 kcal.
How much protein does soybean have?
18.2 g per 100 g; 31.3 g in 1 cup, cooked.
How many carbs does soybean have?
8.4 g of carbohydrates per 100 g, of which 6 g is fiber and 3 g sugars.
What vitamins and minerals does soybean have?
The ones it provides most per 100 g, by Daily Value: protein, 36 %; iron, 29 %; vitamin B2 (riboflavin), 22 %; fiber, 21 %.
Where does soybean come from?
Northern China. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 16109 · Soybeans, mature cooked, boiled, without salt · Soybeans, mature cooked, boiled, without salt
One serving (1 cup, cooked) is about 15% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers