Soybeans (Mature, Cooked, Bleached, with Salt)
Soybeans, when mature and cooked with salt, provide a nutritious and hearty ingredient that can be used in various dishes. Rich in protein and essential minerals, they are a staple in many cuisines around the world.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 172 kcal |
| Protein | 18.21 g |
| Fat | 8.97 g |
| Saturated Fat | 1.297 g |
| Carbohydrates | 8.36 g |
| Fiber | 6.0 g |
| Sugar | 3.0 g |
| Calcium | 102 mg |
| Iron | 5.14 mg |
| Magnesium | 86 mg |
| Phosphorus | 245 mg |
| Potassium | 515 mg |
| Sodium | 1.0 mg |
| Zinc | 1.15 mg |
| Copper | 0.407 mcg |
| Manganese | 0.824 mg |
| Selenium | 7.3 mcg |
| Vitamin C | 1.7 mg |
| Thiamin (B1) | 0.155 mg |
| Riboflavin (B2) | 0.285 mg |
| Niacin (B3) | 0.399 mg |
| Vitamin B6 | 0.234 mg |
| Folate | 54.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.35 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Soybeans are a common allergen and should be avoided by individuals with soy allergies. Always check for cross-contamination with other allergens if soybeans are part of a meal preparation in shared facilities.
Dietary Preferences:
- Vegetarian: Soybeans are plant-based, making them a perfect option for vegetarians and vegans.
- Gluten-Free: Soybeans contain no gluten, making them suitable for those with gluten sensitivities or celiac disease.
- Dairy-Free: This ingredient is free from dairy, making it a good choice for those who are lactose intolerant or following a dairy-free diet.
- Low in Sodium: Despite the addition of salt, soybeans are still considered relatively low in sodium compared to many processed foods.
Advice:
Soybeans are a versatile ingredient that can be used in various forms, such as in salads, soups, or even in fermented products like miso and tempeh. To enhance their digestibility, consider soaking dried soybeans before cooking. They are also an excellent source of plant-based protein, making them a great option for meatless meals.
Conclusion:
With their high protein content and essential nutrients, soybeans are an excellent food choice for a balanced diet. They are especially beneficial for vegetarians, vegans, and those seeking alternative protein sources. Whether enjoyed in traditional dishes or as part of a modern recipe, soybeans bring both flavor and nutrition to the table.
