Soybeans nutrition facts

Soybeans (1 cup, 172 g) has 296 calories, 31.3 g protein, 10.3 g fiber, 15.4 g fat. It is an excellent source of copper (78% DV), protein (63% DV), manganese (62% DV) and a good source of potassium and zinc.

Copper 78% DV Protein 63% DV Manganese 62% DV Iron 49% DV Riboflavin 38% DV

#1 of 40 legumes for iron #2 of 40 legumes for protein #2 of 37 legumes for phosphorus #1 of 39 legumes for magnesium #2 of 38 legumes for riboflavin #1 of 40 legumes for polyunsaturated fat

Nutrition Facts

Serving size1 cup (172 g)

Calories296

Total Fat 15.4g20%

Saturated Fat 2.2g11%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 2mg0.1%

Total Carbohydrate 14.4g5.2%

Dietary Fiber 10.3g37%

Total Sugars 5.2g

Protein 31.3g63%

Vitamin D 0µg0%

Calcium 175mg13%

Iron 8.8mg49%

Potassium 886mg19%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 39%
■ Fat 43%
■ Carbohydrate 18%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-1

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 15 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in soybeans

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	296 kcal	15%
Protein	31.3 g	63%
Total fat	15.4 g	20%
Carbohydrate	14.4 g	5.2%
Fiber	10.3 g	37%
Sugars	5.2 g	no DV
Fats
Saturated fat	2.2 g	11%
Trans fat	0 g	no DV
Monounsaturated fat	3.4 g	no DV
Polyunsaturated fat	8.7 g	no DV
Omega-3 (ALA+EPA+DHA)	1.03 g	no DV
Omega-6 (linoleic)	7.68 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	2.9 mg	3.2%
Thiamin (B1)	0.27 mg	22%
Riboflavin (B2)	0.49 mg	38%
Niacin (B3)	0.7 mg	4.3%
Pantothenic acid (B5)	0.31 mg	6.2%
Vitamin B6	0.4 mg	24%
Folate (DFE)	93 µg	23%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.6 mg	4%
Vitamin D	0 µg	0%
Vitamin K	33 µg	28%
Choline	82 mg	15%
Minerals
Sodium	2 mg	0.1%
Calcium	175 mg	13%
Iron	8.8 mg	49%
Magnesium	148 mg	35%
Phosphorus	421 mg	34%
Potassium	886 mg	19%
Zinc	2 mg	18%
Copper	0.7 mg	78%
Manganese	1.42 mg	62%
Selenium	12.6 µg	23%
Carotenoids
Beta-carotene	9 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	108 g	no DV
Amino acids
Tryptophan	0.416 g	no DV
Threonine	1.244 g	no DV
Isoleucine	1.388 g	no DV
Leucine	2.331 g	no DV
Lysine	1.906 g	no DV
Methionine	0.385 g	no DV
Phenylalanine	1.495 g	no DV
Valine	1.429 g	no DV
Histidine	0.772 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	172 kcal	8.6%
Protein	18.2 g	36%
Total fat	9 g	12%
Carbohydrate	8.4 g	3%
Fiber	6 g	21%
Sugars	3 g	no DV
Fats
Saturated fat	1.3 g	6.5%
Trans fat	0 g	no DV
Monounsaturated fat	2 g	no DV
Polyunsaturated fat	5.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.6 g	no DV
Omega-6 (linoleic)	4.46 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	1.7 mg	1.9%
Thiamin (B1)	0.15 mg	13%
Riboflavin (B2)	0.28 mg	22%
Niacin (B3)	0.4 mg	2.5%
Pantothenic acid (B5)	0.18 mg	3.6%
Vitamin B6	0.23 mg	14%
Folate (DFE)	54 µg	14%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.35 mg	2.3%
Vitamin D	0 µg	0%
Vitamin K	19.2 µg	16%
Choline	48 mg	8.6%
Minerals
Sodium	1 mg	0%
Calcium	102 mg	7.8%
Iron	5.1 mg	29%
Magnesium	86 mg	20%
Phosphorus	245 mg	20%
Potassium	515 mg	11%
Zinc	1.1 mg	10%
Copper	0.41 mg	45%
Manganese	0.82 mg	36%
Selenium	7.3 µg	13%
Carotenoids
Beta-carotene	5 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	63 g	no DV
Amino acids
Tryptophan	0.242 g	no DV
Threonine	0.723 g	no DV
Isoleucine	0.807 g	no DV
Leucine	1.355 g	no DV
Lysine	1.108 g	no DV
Methionine	0.224 g	no DV
Phenylalanine	0.869 g	no DV
Valine	0.831 g	no DV
Histidine	0.449 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	49 kcal	2.4%
Protein	5.2 g	10%
Total fat	2.5 g	3.3%
Carbohydrate	2.4 g	0.9%
Fiber	1.7 g	6.1%
Sugars	0.9 g	no DV
Fats
Saturated fat	0.4 g	1.8%
Trans fat	0 g	no DV
Monounsaturated fat	0.6 g	no DV
Polyunsaturated fat	1.4 g	no DV
Omega-3 (ALA+EPA+DHA)	0.17 g	no DV
Omega-6 (linoleic)	1.27 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.5 mg	0.5%
Thiamin (B1)	0.04 mg	3.7%
Riboflavin (B2)	0.08 mg	6.2%
Niacin (B3)	0.1 mg	0.7%
Pantothenic acid (B5)	0.05 mg	1%
Vitamin B6	0.07 mg	3.9%
Folate (DFE)	15 µg	3.8%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.1 mg	0.7%
Vitamin D	0 µg	0%
Vitamin K	5.4 µg	4.5%
Choline	13 mg	2.4%
Minerals
Sodium	0 mg	0%
Calcium	29 mg	2.2%
Iron	1.5 mg	8.1%
Magnesium	24 mg	5.8%
Phosphorus	69 mg	5.6%
Potassium	146 mg	3.1%
Zinc	0.3 mg	3%
Copper	0.12 mg	13%
Manganese	0.23 mg	10%
Selenium	2.1 µg	3.8%
Carotenoids
Beta-carotene	1 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	18 g	no DV
Amino acids
Tryptophan	0.069 g	no DV
Threonine	0.205 g	no DV
Isoleucine	0.229 g	no DV
Leucine	0.384 g	no DV
Lysine	0.314 g	no DV
Methionine	0.064 g	no DV
Phenylalanine	0.246 g	no DV
Valine	0.236 g	no DV
Histidine	0.127 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #174271 ("Soybeans, mature cooked, boiled, without salt").

Frequently asked questions

How many calories are in soybeans?

Soybeans has 296 calories per 1 cup (172 g), or 172 calories per 100 g, according to USDA FoodData Central.

How much protein is in soybeans?

31.3 g of protein per 1 cup, which is 63% of the 50 g Daily Value.

What is soybeans rich in?

Per serving, soybeans is richest in Copper at 78% of the Daily Value, Protein (63%), Manganese (62%), Iron (49%).

Is soybeans healthy?

By nutrient density, soybeans scores 68 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More legumes

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.