In short: 100 g of soybeans contains 446 calories, 36 g of protein, 30 g of carbohydrate and 20 g of fat. A cup (186 g) portion has about 830 calories and 68 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Calories | 446 kcal | 830 kcal |
| Protein | 36 g | 68 g |
| Total fat | 20 g | 37 g |
| Saturated fat | 2.9 g | 5.4 g |
| Monounsaturated fat | 4.4 g | 8.2 g |
| Polyunsaturated fat | 11 g | 21 g |
| Carbohydrate | 30 g | 56 g |
| Dietary fiber | 9.3 g | 17 g |
| Total sugars | 7.3 g | 14 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 2 mg | 3.7 mg |
It is a high-protein food, at 36 g of protein per 100 g.
The fiber content is high at 9.3 g per 100 g, which is 33% of the 28 g daily value adults are asked to aim for.
It is low in sodium, at 2 mg per 100 g.
The standout micronutrient is folate, at 94% of the daily value per 100 g — folate is needed for cell division.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Potassium | 1797 mg | 3342 mg |
| Calcium | 277 mg | 515 mg |
| Iron | 16 mg | 29 mg |
| Magnesium | 280 mg | 521 mg |
| Zinc | 4.9 mg | 9.1 mg |
| Selenium | 18 µg | 33 µg |
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Vitamin A | 1 µg | 1.9 µg |
| Vitamin C | 6 mg | 11 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.85 mg | 1.6 mg |
| Vitamin K | 47 µg | 87 µg |
| Thiamin | 0.87 mg | 1.6 mg |
| Riboflavin | 0.87 mg | 1.6 mg |
| Niacin | 1.6 mg | 3 mg |
| Vitamin B-6 | 0.38 mg | 0.7 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 375 µg | 698 µg |
| Choline | 116 mg | 216 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 32nd out of 109 foods in this reference. Within protein foods, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Shrimp | 24 g | 99 kcal |
| Tuna | 26 g | 116 kcal |
| Cod | 23 g | 105 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 174270, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Soybeans, mature seeds, raw.