Legumes
Soybeans
Overview
Why eat soybeans?
Cooked soybeans are one of the most protein-dense plants on the table, delivering 31 g of protein per cup alongside fiber, iron, magnesium and copper. They are richer in fat and calories than most beans, but that fat is largely unsaturated, making them a filling base for bowls, stews and salads.
Good to know: Boiled soybeans are naturally almost sodium-free, but they are calorie-dense for a legume at about 296 kcal per cup, so portion size matters more than with lighter beans.
Complete plant protein
One cup provides 31.32 g of protein (63% DV), supplying all the essential amino acids needed for muscle repair and everyday tissue maintenance.
Fiber for fullness
With 10.32 g of fiber per cup (37% DV), soybeans slow digestion, feed gut bacteria and are linked to steadier blood sugar after meals.
Iron, copper and magnesium
A cup covers 49% DV iron, 78% DV copper and 35% DV magnesium, minerals that support oxygen transport, energy production and nerve and muscle function.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in soybeans?
Calories
172kcal
Protein
18g
Carbs
8.4g
Fat
9g
Fiber
6g
Sugars
3g
Minerals
- Calcium102 mg8%
- Iron5.1 mg29%
- Magnesium86 mg20%
- Phosphorus245 mg20%
- Potassium515 mg11%
- Sodium1 mg0%
- Zinc1.1 mg10%
- Copper0.41 mg45%
- Selenium7.3 µg13%
Vitamins
- Vitamin C1.7 mg2%
- Vitamin E0.35 mg2%
- Vitamin K19 µg16%
- Thiamin (B1)0.15 mg13%
- Riboflavin (B2)0.28 mg22%
- Niacin (B3)0.4 mg2%
- Vitamin B60.23 mg14%
- Folate54 µg14%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Soybeans, mature cooked, boiled, without salt” (SR Legacy, FDC ID 174271).View the USDA record ↗ (opens in a new tab).