Soybeans, per 100 g: 172 kcal, 18.2 g protein, 8.4 g carbohydrate, 6 g fibre, 9 g fat. Figures are the USDA reference values for “Soybeans, mature cooked, boiled, without salt”.
At 100 g it reaches the EU threshold to be called a source of manganese, copper, iron, phosphorus. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
High protein42% of the energy in this food is proteinHigh fibre6 g fibre per 100 gLow in saturates1.3 g saturates per 100 gLow sugars3.0 g sugars per 100 gSodium-freeUnder 5 mg sodium per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 172 kcal | |
| Protein | 18.2 g | |
| Fat | 8.97 g | |
| of which saturates | 1.3 g | |
| of which monounsaturates | 1.98 g | |
| of which polyunsaturates | 5.06 g | |
| Carbohydrate | 8.36 g | |
| of which sugars | 3 g | |
| Fibre | 6 g | |
| Water | 62.6 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 102 mg | 12.8% |
| Iron | 5.14 mg | 36.7% |
| Magnesium | 86 mg | 22.9% |
| Phosphorus | 245 mg | 35% |
| Potassium | 515 mg | 25.8% |
| Sodium | 1 mg | |
| Zinc | 1.15 mg | 11.5% |
| Copper | 0.407 mg | 40.7% |
| Manganese | 0.824 mg | 41.2% |
| Selenium | 7.3 µg | 13.3% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0 µg | |
| Vitamin E | 0.35 mg | 2.92% |
| Vitamin K | 19.2 µg | 25.6% |
| Vitamin C | 1.7 mg | 2.13% |
| Thiamine (B1) | 0.155 mg | 14.1% |
| Riboflavin (B2) | 0.285 mg | 20.4% |
| Niacin (B3) | 0.399 mg | 2.49% |
| Pantothenic acid (B5) | 0.179 mg | 2.98% |
| Vitamin B6 | 0.234 mg | 16.7% |
| Folate | 54 µg | 27% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Manganese41.2% NRV per 100 g
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
High in Copper40.7% NRV per 100 g
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
High in Iron36.7% NRV per 100 g
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
High in Phosphorus35% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
Source of Folate27% NRV per 100 g
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
Source of Potassium25.8% NRV per 100 g
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
Source of Vitamin K25.6% NRV per 100 g
- Vitamin K contributes to normal blood clotting
- Vitamin K contributes to the maintenance of normal bones
Source of Magnesium22.9% NRV per 100 g
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
Source of Riboflavin (B2)20.4% NRV per 100 g
- Riboflavin contributes to normal energy-yielding metabolism
- Riboflavin contributes to the maintenance of normal skin
Source of Vitamin B616.7% NRV per 100 g
- Vitamin B6 contributes to normal energy-yielding metabolism
- Vitamin B6 contributes to normal homocysteine metabolism
High protein42.3% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Soybeans, mature cooked, boiled, without salt (FDC ID 174271). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.