Soybeans (Mature Seeds, Raw) – Nutritional Information
Soybeans, the mature seeds of the soybean plant, are a powerhouse of nutrients. These tiny legumes pack a big punch with their rich profile of protein, healthy fats, vitamins, and minerals. Perfect for a variety of recipes, soybeans can be enjoyed in many forms, including as a base for tofu, soy milk, and edamame.
Here’s a detailed breakdown of the nutritional value per 100 grams of raw soybeans:
| Nutrient | Amount (per 100g) |
|---|---|
| Energy | 446 kcal |
| Protein | 36.49 g |
| Fat | 19.94 g |
| Saturated Fats | 2.88 g |
| Carbohydrates | 30.16 g |
| Fiber | 9.3 g |
| Sugar | 7.33 g |
| Calcium | 277 mg |
| Iron | 15.7 mg |
| Magnesium | 280 mg |
| Phosphorus | 704 mg |
| Potassium | 1797 mg |
| Sodium | 2 mg |
| Zinc | 4.89 mg |
| Copper | 1.658 mcg |
| Manganese | 2.517 mg |
| Selenium | 17.8 mcg |
| Vitamin C | 6.0 mg |
| Thiamin (B1) | 0.874 mg |
| Riboflavin (B2) | 0.87 mg |
| Niacin (B3) | 1.623 mg |
| Vitamin B6 | 0.377 mg |
| Folate | 375 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.85 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Soybeans are a common allergen and can cause reactions in individuals sensitive to soy proteins. It is important to note that soy is found in many processed foods, and even trace amounts can lead to allergic responses in some people. Always check food labels for soy content.
Dietary Preferences
Soybeans are a versatile ingredient, suitable for a variety of dietary needs:
- Vegetarian & Vegan: An excellent source of plant-based protein, soybeans are perfect for those following a vegetarian or vegan diet.
- Gluten-Free: Naturally gluten-free, soybeans are a great option for those with gluten intolerance or celiac disease.
- High-Protein & Low-Carb: With 36.49 grams of protein per 100 grams and relatively low carbohydrates, soybeans are a good choice for high-protein, low-carb diets such as keto or Atkins.
Cooking Tips
Soybeans can be cooked in various ways:
- Boiled Soybeans: Soak raw soybeans overnight and then cook them for 2-3 hours until tender.
- Tofu: Soybeans can be processed into tofu, a popular meat substitute in many dishes.
- Soy Milk: Blend soaked soybeans with water to make homemade soy milk, a dairy-free alternative to cow’s milk.
- Edamame: Lightly steamed or boiled young soybeans can be enjoyed as a healthy snack or added to salads and stir-fries.
Conclusion
Soybeans are not just a versatile food; they are a nutritional powerhouse, providing a rich source of protein, healthy fats, and a wide array of vitamins and minerals. Whether you’re looking to boost your protein intake or enjoy a healthy, plant-based meal, soybeans are an excellent addition to your pantry.
