Legumes • Deep Nutrition Analytics
Soybeans, mature cooked, boiled, without salt
Delivering 172 kcal per 100 grams, Soybeans, mature cooked, boiled, without salt functions as a legumes with balanced macronutrients (172 kcal) driving its core energy contribution. It serves as a rich source of Copper, offering 45% of your recommended daily allowance (0.407 mg). A higher calorie density (1.7 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 18.2 g
- Carbohydrates
- 8.4 g
- Fat
- 9 g
- Fiber
- 6 g
Carbohydrate Quality & Sustained Energy
Soybeans, mature cooked, boiled, without salt delivers 8.4g of carbohydrates balanced with 6g of fiber, yielding 2.4g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 3 g |
| Carbohydrate, by difference | 8.4 g |
| Energy | 172 kcal |
| Protein | 18.2 g |
| Energy | 721 kJ |
| Total lipid (fat) | 9 g |
| Fiber, total dietary | 6 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.4 mg |
| Manganese | 0.8 mg |
| Iron | 5.1 mg |
| Magnesium | 86 mg |
| Phosphorus | 245 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin A, IU | 9 IU |
| Vitamin K (phylloquinone) | 19.2 µg |
| Vitamin B-6 | 0.2 mg |
| Vitamin C, total ascorbic acid | 1.7 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 102 mg |
| Potassium, K | 515 mg |
| Zinc, Zn | 1.1 mg |
| Iron, Fe | 5.1 mg |
| Magnesium, Mg | 86 mg |
| Phosphorus, P | 245 mg |
| Sodium, Na | 1 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 0.8 mg |
| Selenium, Se | 7.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 5 µg |
| Choline, total | 47.5 mg |
| Folate, DFE | 54 µg |
| Folate, food | 54 µg |
| Niacin | 0.4 mg |
| Pantothenic acid | 0.2 mg |
| SFA 16:0 | 1 g |
| SFA 18:0 | 0.3 g |
| MUFA 18:1 | 2 g |
| PUFA 18:2 | 4.5 g |
| PUFA 18:3 | 0.6 g |
| Fatty acids, total monounsaturated | 2 g |
| Fatty acids, total polyunsaturated | 5.1 g |
| Water | 62.6 g |
| Isoleucine | 0.8 g |
| Leucine | 1.4 g |
| Lysine | 1.1 g |
| Cystine | 0.3 g |
| Valine | 0.8 g |
| Arginine | 1.3 g |
| Histidine | 0.4 g |
| Aspartic acid | 2.1 g |
| Serine | 1 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Fatty acids, total saturated | 1.3 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 54 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.7 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.6 g |
| Alanine | 0.8 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.8 g |
| Proline | 1 g |
| Ash | 1.9 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 515 mg of dietary potassium (11% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 5.1 mg of dietary iron (29% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup172 g
- tbsp11 g
Compare Soybeans, mature cooked, boiled, without salt with Category Peers
Soybeans, mature cooked, boiled, without salt vs Soybeans, mature seeds, cooked, boiled, with salt
Compared to Soybeans, mature seeds, cooked, boiled, with salt, Soybeans, mature cooked, boiled, without salt has 0% more fiber and 0% lower calories per 100g.
Soybeans, mature cooked, boiled, without salt vs Veggie burgers or soyburgers, unprepared
Compared to Veggie burgers or soyburgers, unprepared, Soybeans, mature cooked, boiled, without salt has 22% more fiber and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Soybeans, mature cooked, boiled, without salt?
A standard 100-gram serving of Soybeans, mature cooked, boiled, without salt contains 172 calories (720 kJ), alongside 18.2g of protein, 8.4g of carbohydrates, and 9g of fat.
In common serving sizes:- 172g (cup): ~296 kcal
- 11g (tbsp): ~18 kcal
Is Soybeans, mature cooked, boiled, without salt suitable for a keto or low-carb diet?
Yes. With only 2.4g of net carbs per 100g (8.4g total carbohydrates minus 6g dietary fiber), Soybeans, mature cooked, boiled, without salt is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Soybeans, mature cooked, boiled, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Soybeans, mature cooked, boiled, without salt are:
- Copper: 0.407 mg (45% of your daily value)
- Manganese: 0.824 mg (36% of your daily value)
- Iron: 5.14 mg (29% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 174271).