Soybean is a type of legume widely used in Asian countries and is one of the best sources of vegetable protein.
Many products with high protein content can be obtained from soybeans. It contains more than enough protein to meet 73% of the daily need in 100 grams.
Soybean contains high amounts of all 9 essential amino acids compared to other legumes.
Unlike other legumes that are low in methionine, it can meet half of the daily methionine needs with 100 grams.
It is an excellent source of vitamins B9, B1, B2, and K. It is also very rich in mineral content.
In addition to meeting more than all of the daily copper and manganese needs with only 100 grams, it is the richest among legumes in terms of iron content.
It is also a very good source of magnesium, zinc, and phosphorus.
Thanks to these rich components, soybean supports energy production and increases your sleep quality.
Soybeans Quick Nutrition Facts
Here's a quick nutrition overview for 3.5 ounces (100 grams) of soybeans:
- Energy: 446 calories
- Carbs: 30.2 grams
- Sugar: 7.33 grams
- Fiber: 9.3 grams
- Protein: 36.5 grams
- Fat: 19.9 grams
- Saturated Fat: 2.88 grams
Jump to a section where you can learn more about soybeans nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.
Health Benefits of Soybeans
Thanks to a significant amount of specific vitamins and minerals, soybeans could provide several health benefits.
Continue reading to discover the potential benefits of consuming soybeans.
They May Help With Diabetes Management
Vitamin B6 or pyridoxine can help release sugar from the fats stored in the body to meet the need for energy supply in the future.
This action of vitamin B6 can be beneficial in the management of diabetes.
It can regulate the amount of fat that can be converted into a usable form of energy, especially in the absence of a ready supply of carbohydrates from dietary sources.
This can ensure the body receives a steady supply of glucose, which is its primary source of fuel and protect patients against serious complications of diabetes.
Vitamin B6 can also help in the formation of red blood cells and, thus, improve the bodily functions involved in the transportation of oxygen in the form of oxyhemoglobin.
Vitamin B6 is important for the normal development of the brain in children. It can also keep the immune system and nervous system healthy and, thus, reduce the risk of several diseases.
They May Aid Kidneys Health
Potassium is important for the normal functioning of the muscles, nerves, and heart.
It can also help in filtering and removing toxins and waste materials from the kidneys and promote the conduction of nerve impulses throughout the body.
Potassium also helps to lower blood pressure by promoting the removal of sodium from the body via urine.
The removal of sodium results in the elimination of water from the body, thus reducing fluid overload.
The reduction in fluid overload and water retention in the body helps to lower the blood pressure and decreases the strain on the heart.
Potassium also helps the muscles contract, thereby supporting our movements. It can keep the bones and teeth strong and aid muscle recovery after strenuous exercise sessions.
Potassium also plays a role in the formation of DNA and RNA, thus reducing the risk of cancer linked to mutations in these genetic materials.
It can improve energy usage and storage in the body, ensuring an adequate supply of glucose to the cells to help them perform their normal functions.
They May Prevent Infections
Copper can support the defense mechanisms of the immune system involved in infection prevention.
It is needed by the body for several functions, including the formation of red blood cells.
Copper can also support nerve functions and improve the transmission of signals between different parts of the body.
It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.
Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.
It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.
Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.
They May Improve Glycemic Control
The primary function of phosphorus is linked to the formation of teeth and bones.
It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.
It can improve glycemic control in patients with diabetes and reduce the risk of complications.
Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.
This effect of phosphorus can support the growth and development of the body’s organs.
It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.
This can help sustain the normal activities of the body and improve general health.
Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.
They May Support Healthy Thyroid
Selenium can boost immune functions and reduce the risk of infections.
It can also support a healthy thyroid and prevent the occurrence of thyroid dysfunctions.
Selenium may help to lower the risk of some forms of cancer.
This benefit of selenium could be attributed to its ability to reduce oxidative stress and DNA damage, boost the immune system, and destroy cancer cells.
It can also regulate the activities of the immune cells against allergens and irritants and, thus, prevent the symptoms of allergic diseases like asthma, dermatitis, and rhinitis.
It also plays a role in restoring healthy immune functions, thus preventing the development and progress of autoimmune disorders that occur when the immune cells fail to recognize the body’s tissues as their own and attack them.
Selenium can improve the health of the skin, hair, and nail. It can support the healing of skin lesions and promote hair growth.
They May Improve Your Sleep
Magnesium plays a key role in improving the duration and quality of sleep.
It maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.
Magnesium can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.
This mineral also has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.
Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.
It can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.
May Improve Normal Nerve and Brain Function
Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.
It is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.
Manganese also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.
This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.
Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.
It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.
May Support Energy Production
Iron helps to support energy production at the cellular level. It can ensure the body receives a steady supply of fuel, thus allowing you to feel fresh and energetic and maintain focus.
It is an important mineral involved in several bodily functions, including the supply of energy to the cells and the transport of oxygen to the tissues through the bloodstream.
Our body uses this mineral to make hemoglobin, a form of protein in red blood cells, which transports oxygen from the lungs to all the organs and tissues of the body.
It also helps in the formation of myoglobin, another protein that carries oxygen to the muscles.
The body also needs iron to secrete some hormones. It is needed for the normal growth and development of the body.
It also helps the immune system function more effectively, thus preventing infections due to bacteria, viruses, and fungi.
It can also support digestive processes, thus improving the absorption of nutrients in the gut.
Vitamin K From Is Crucial for Blood Clotting Processes
Vitamin K is important for the normal blood clotting processes to occur in the body.
It plays a critical role in the formation of proteins such as prothrombin, which is needed for the clotting of blood.
This can help to arrest bleeding in the event of injuries and accidents and reduce the risk of excessive blood loss and related complications. In newborn babies, it can prevent a serious bleeding condition known as hemorrhagic disease of the newborn.
Vitamin K can also support wound healing mechanisms, thus accelerating the recovery of patients with injuries, ulcers, and other forms of lesions.
Vitamin K also helps the body to synthesize various proteins, which are needed for the building of bones.
It works by improving the activities of a protein called osteocalcin that produces new bone tissue, thus maintaining the strength and density of the bones.
This action of vitamin K can help to reduce the risk of osteopenia and osteoporosis that occur due to the decline in bone mineral density making the bones weak and porous.
They May Improve the Availability of Iron
Vitamin B9 or folate works closely with other nutrients, especially vitamin B12, and helps the body make red blood cells by improving the availability of iron.
It plays a key role in cellular division. It can regulate the processes involved in cell division.
This can reduce the risk of cancer that can occur due to the uninhibited division of cells resulting in the formation of a large number of cells that fail to mature completely.
It also aids in the production of the body’s genetic material, such as DNA and RNA. It is especially important to ensure that the body is not deprived of this nutrient when tissues and organs are growing rapidly, such as during pregnancy, infancy, and adolescence.
Vitamin B9 plays a key role during pregnancy by regulating the replication of DNA and RNA, thereby supporting the proper growth and development of the fetus.
It can also help in the normal growth and development of children.
May Aid Muscles Growth
Zinc is one of the important minerals involved in the growth and development of organs, tissues, and muscles.
It is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.
Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.
It is fundamental to DNA synthesis, skin health, and protein production.
Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.
It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.
Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.
These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.
They May Improve Dental Health
Calcium can help to improve oral and dental health. It can make the teeth strong and reduce the chances of developing caries and cavities in the tooth.
It is an essential mineral that is needed for keeping bones strong and healthy. The lack of enough intake of calcium can make the bones weak and brittle, thus putting you at risk of conditions like osteopenia and osteoporosis.
Calcium forms the basic structural network of the bones, making them more resistant to fractures in the event of a fall, a missed step, or an injury.
It can regulate the functions of the muscles and heart, thus maintaining the normal rate and rhythm of heartbeats.
The inadequate supply of calcium may result in arrhythmia, a cardiac disorder characterized by slow or fast heartbeats and irregular heart rhythm.
Calcium can also support the blood clotting processes and help in the transmission of signals through the nerves to and from the brain and other parts of the body.
It can also improve enzyme functions and support the digestion of food and the absorption of nutrients in the gut.
Soybeans Nutrition Facts
Continue reading to find out the following soybeans nutrition information:
- Vitamin Content
- Mineral Content
- Amino Acid Profile
- Fat Breakdown
- Carbohydrate Breakdown
Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.
Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on soybeans macronutrients, while reading further will give you a better understanding on each of these macronutrients.
|Carbohydrate||10% DV||30.2 g|
|Protein||73% DV||36.5 g|
|Fat||26% DV||19.9 g|
Soybeans are excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.
They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.
Here's the full soybeans vitamin content per 100g:
|Vitamin A||1% DV||22 IU|
|Vitamin C||7% DV||6 mg|
|Vitamin D||0% DV||0 µg|
|Vitamin B1 (Thiamine)||73% DV||0.874 mg|
|Vitamin B2 (Riboflavin)||67% DV||0.87 mg|
|Vitamin B3 (Niacin)||10% DV||1.62 mg|
|Vitamin B5 (Pantothenic acid)||16% DV||0.793 mg|
|Vitamin B6 (Pyroxidine)||22% DV||0.377 mg|
|Vitamin B9 (Folate)||94% DV||375 µg|
|Vitamin B12 (Cobalamin)||0% DV||0 µg|
|Vitamin E||6% DV||0.85 mg|
|Vitamin K||39% DV||47 µg|
Soybeans are excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, and Zinc.
They also contain a good amount of Calcium.
Here's the full soybeans mineral content per 100g:
|Calcium||21% DV||277 mg|
|Copper||184% DV||1.66 mg|
|Fluoride||0% DV||0 mg|
|Iron||87% DV||15.7 mg|
|Magnesium||67% DV||280 mg|
|Manganese||110% DV||2.52 mg|
|Phosphorus||56% DV||704 mg|
|Potassium||38% DV||1800 mg|
|Selenium||32% DV||17.8 μg|
|Sodium||0% DV||2 mg|
|Zinc||44% DV||4.89 mg|
Protein and Amino Acid Profile
Soybeans contain 36.5 g of protein per 100 g, or in other words, soybeans provide 8.18 g of protein per 100 kcal.
Similarly to most other plant proteins, protein in soybeans contain all nine essential amino acids, however, they are a little bit low in methionine.
|Histidine OK||147% DV||1.1 g|
|Isoleucine OK||131% DV||1.97 g|
|Leucine OK||112% DV||3.31 g|
|Lysine OK||120% DV||2.71 g|
|Methionine Low||50% DV||0.547 g|
|Phenylalanine OK||141% DV||2.12 g|
|Threonine OK||154% DV||1.77 g|
|Tryptophan OK||197% DV||0.591 g|
|Valine OK||104% DV||2.03 g|
Around 40% of the calories in soybeans are from fat. Soybeans have 19.9 grams or 26% of recommended daily values per 100g.
Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.
Soybeans fat content mostly consists of healthy unsaturated fats.
According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, soybeans is cholesterol free.
Soybeans do not contain trans fats. Trans fats should be kept as low as possible.
|Total Fat||26% DV||19.9 g|
|Saturated Fat||14% DV||2.88 g|
|Monounsaturated Fat||do not have a %DV||4.4 g|
|Polyunsaturated Fat||do not have a %DV||11.3 g|
|Trans Fats||do not have a %DV||0 g|
|Cholesterol||0% DV||0 mg|
27% of the calories in soybeans come from carbohydrates.
Carbs in soybeans are mostly starch (45%), followed by fiber and sugars.
When it comes to sugars, soybeans are relatively low in sugar, containing grams of sugar per 100g.
Soybeans are a great source of fiber, and considered as a "high fiber food", as the contain 17.3 grams of fiber per serving.
According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.
Total amount of fiber in 100g of soybeans is 9.3.
|Total Carbohydrate||11% DV||30.2 g|
|Dietary Fiber||33% DV||9.3 g|
|Sugars||15% DV||7.33 g|
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
Soybeans Nutrients, U.S. Department of Agriculture, Agricultural Research Service
Listing of vitamins, Harvard Health Publishing, Harvard Medical School
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
International tables of glycemic index and glycemic load values 2021: a systematic review
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
Protein And Amino Acid Requirements In Human Nutrition, WHO
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration