Soybeans (Mature Seeds, Cooked, with Salt) – Nutritional Profile
Soybeans are a powerhouse of nutrients, providing a rich source of protein, essential vitamins, and minerals. When cooked and salted, soybeans offer a satisfying and hearty ingredient that fits well in many recipes. Their robust flavor and dense nutritional content make them an excellent addition to both plant-based and omnivorous diets.
Nutritional Breakdown (per 100g serving)
| 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 | 2.36 g |
| Calcium | 102.0 mg |
| Iron | 5.14 mg |
| Magnesium | 86.0 mg |
| Phosphorus | 245.0 mg |
| Potassium | 515.0 mg |
| Sodium | 237.0 mg |
| Zinc | 1.15 mg |
| Copper | 0.407 mcg |
| Manganese | 0.824 mg |
| Selenium | 7.3 mcg |
| Vitamin C | 1.7 mg |
| Thiamin (Vitamin B1) | 0.155 mg |
| Riboflavin (Vitamin B2) | 0.285 mg |
| Niacin (Vitamin B3) | 0.399 mg |
| Vitamin B6 | 0.234 mg |
| Folate (Vitamin B9) | 54.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.35 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Soybeans are packed with plant-based protein, making them an ideal choice for vegetarians and vegans. The protein content, which amounts to 18.21 grams per 100 grams, supports muscle repair and overall body function. Their high fiber content, 6 grams per serving, contributes to digestive health and helps regulate blood sugar levels.
Soybeans are rich in essential minerals such as iron, magnesium, phosphorus, and potassium, which play key roles in maintaining bone health, proper nerve function, and overall metabolic balance. Magnesium, for example, aids in muscle function, while potassium helps maintain fluid balance and supports healthy heart function.
The presence of essential fatty acids, including healthy unsaturated fats, makes soybeans a beneficial food for heart health. These fats, along with fiber, help lower cholesterol levels, reducing the risk of cardiovascular disease. Additionally, soybeans are a good source of antioxidants, which help combat oxidative stress and inflammation in the body.
Dietary Considerations
- Allergen Information: Soybeans are a common allergen. Individuals with soy allergies should avoid consuming this product.
- Dietary Preferences:
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
- Low-Carb: Suitable for those following a low-carb diet in moderation.
- High-Protein: Ideal for those seeking a high-protein, plant-based option.
Culinary Tips
Soybeans can be used in various recipes, from hearty stews and soups to protein-packed salads and stir-fries. When cooked with salt, they enhance the natural savory flavors, making them a great snack on their own or a topping for salads. You can also blend them into smoothies for a boost of protein or use them in plant-based burgers for a meaty texture.
For a creamy dish, you can use soybeans in making plant-based sauces or dips. If you’re looking to reduce the sodium content, consider using unsalted cooked soybeans and adding your seasoning for more control over the flavor profile.
Conclusion
Soybeans are an excellent source of plant-based protein, fiber, and essential vitamins and minerals. They are versatile in the kitchen and can be enjoyed in a wide variety of recipes. Whether you are looking to improve your heart health, boost your protein intake, or incorporate more plant-based foods into your diet, soybeans are a valuable ingredient to consider.
