Soybeans (Mature, Dry, Roasted) – Nutritional Information
Soybeans, specifically the mature, dry, and roasted variety, are a powerhouse of nutrients, offering a broad spectrum of essential vitamins, minerals, and macronutrients. Whether you’re adding them to your meals or using them as a snack, roasted soybeans provide a rich source of plant-based protein, fiber, and healthy fats, making them a versatile and healthy food choice. Here’s a detailed breakdown of the nutritional profile of dry roasted soybeans:
Nutritional Breakdown (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 449 kcal |
| Protein | 43.32 g |
| Total Fat | 21.62 g |
| Saturated Fat | 3.13 g |
| Carbohydrates | 28.98 g |
| Dietary Fiber | 8.1 g |
| Sugar | 0.0 g |
| Calcium | 140 mg |
| Iron | 3.95 mg |
| Magnesium | 228 mg |
| Phosphorus | 649 mg |
| Potassium | 1364 mg |
| Sodium | 2 mg |
| Zinc | 4.77 mg |
| Copper | 1.079 mcg |
| Manganese | 2.184 mg |
| Selenium | 19.3 mcg |
| Vitamin C | 4.6 mg |
| Thiamin (Vitamin B1) | 0.427 mg |
| Riboflavin (Vitamin B2) | 0.755 mg |
| Niacin (Vitamin B3) | 1.056 mg |
| Vitamin B6 | 0.225 mg |
| Folate | 205 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Dry Roasted Soybeans:
- High in Protein: With a significant 43.32 grams of protein per 100 grams, soybeans are an excellent plant-based protein source, ideal for vegetarians and vegans looking to supplement their diet with high-quality protein.
- Rich in Fiber: The 8.1 grams of fiber per serving make soybeans a good choice for digestive health, supporting gut function and promoting feelings of fullness.
- Healthy Fats: Soybeans contain 21.62 grams of fat, including 3.13 grams of saturated fat. Most of the fats in soybeans are unsaturated, which are beneficial for heart health.
- Packed with Minerals: Soybeans are a great source of essential minerals, including calcium (140 mg), magnesium (228 mg), phosphorus (649 mg), potassium (1364 mg), and zinc (4.77 mg), all of which contribute to various bodily functions such as bone health, muscle function, and immune support.
- Vitamins: These beans also contain essential B-vitamins, including thiamin, riboflavin, niacin, and folate, which are important for energy production and metabolic function. They also provide a small amount of Vitamin C (4.6 mg), contributing to antioxidant defense.
- Low in Sugar: Soybeans have no sugar content, making them suitable for individuals managing blood sugar levels.
Allergen Information:
Soybeans are a common allergen and should be avoided by individuals with soy allergies. Always check for any allergic reactions when incorporating soy products into your meals, especially for those with known sensitivities.
Dietary Preferences:
- Plant-Based: Soybeans are naturally plant-based and are an ideal protein source for vegan and vegetarian diets.
- Gluten-Free: Soybeans are naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivities.
- Low-Carb: While soybeans do contain carbohydrates, they are high in fiber and protein, making them a good choice for those following a low-carb or ketogenic diet.
Conclusion:
Incorporating roasted soybeans into your meals can enhance your diet with their rich protein, fiber, and nutrient content. Whether used in salads, snacks, or as a crunchy topping for soups, soybeans provide numerous health benefits, from supporting muscle growth to promoting digestive health. They are an excellent, versatile addition to a balanced diet, providing a wide array of essential nutrients without added sugars or unhealthy fats.
