Legumes • Deep Nutrition Analytics
Soybeans, mature seeds, cooked, boiled, with salt
As a recognized legumes, Soybeans, mature seeds, cooked, boiled, with salt delivers 172 calories per 100g, with energy primarily anchored by balanced macronutrients (172 kcal) to support daily activity. On the micronutrient spectrum, it provides a strong 45% DV of Copper (0.407 mg) per 100g. While caloric density is concentrated at 1.7 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 18.2 g
- Carbohydrates
- 8.4 g
- Fat
- 9 g
- Fiber
- 6 g
Carbohydrate Quality & Sustained Energy
Soybeans, mature seeds, cooked, boiled, with 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 |
|---|---|
| Fiber, total dietary | 6 g |
| Protein | 18.2 g |
| Energy | 721 kJ |
| Carbohydrate, by difference | 8.4 g |
| Energy | 172 kcal |
| Total Sugars | 2.4 g |
| Total lipid (fat) | 9 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 | 237 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 |
| Folate, food | 54 µg |
| Folate, DFE | 54 µg |
| Water | 62.6 g |
| Isoleucine | 0.8 g |
| Leucine | 1.4 g |
| Lysine | 1.1 g |
| Cystine | 0.3 g |
| Valine | 0.8 g |
| 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 |
| Arginine | 1.3 g |
| Histidine | 0.4 g |
| Aspartic acid | 2.1 g |
| Serine | 1 g |
| Ash | 1.9 g |
| Tryptophan | 0.2 g |
| Threonine | 0.7 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.6 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 54 µg |
| Alanine | 0.8 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.8 g |
| Proline | 1 g |
| Fatty acids, total saturated | 1.3 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 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
Compare Soybeans, mature seeds, cooked, boiled, with salt with Category Peers
Soybeans, mature cooked, boiled, without salt vs Soybeans, mature seeds, cooked, boiled, with salt
Compared to Soybeans, mature cooked, boiled, without salt, Soybeans, mature seeds, cooked, boiled, with salt has 0% more fiber and 0% higher calories per 100g.
Veggie burgers or soyburgers, unprepared vs Soybeans, mature seeds, cooked, boiled, with salt
Compared to Veggie burgers or soyburgers, unprepared, Soybeans, mature seeds, cooked, boiled, with salt has 22% more fiber and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Soybeans, mature seeds, cooked, boiled, with salt?
A standard 100-gram serving of Soybeans, mature seeds, cooked, boiled, with 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
Is Soybeans, mature seeds, cooked, boiled, with 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 seeds, cooked, boiled, with salt is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Soybeans, mature seeds, cooked, boiled, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Soybeans, mature seeds, cooked, boiled, with 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 174299).