Legumes • Deep Nutrition Analytics
Soybeans, mature seeds, dry roasted
Soybeans, mature seeds, dry roasted is a legumes providing 449 kcal per 100g serving, primarily fueled by balanced macronutrients (449 kcal) for a balanced distribution of calories across macronutrients. Standing out in micronutrient concentration, it provides 120% of your daily value for Copper (1.08 mg) in a standard 100g portion. While caloric density is concentrated at 4.5 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 43.3 g
- Carbohydrates
- 29 g
- Fat
- 21.6 g
- Fiber
- 8.1 g
Carbohydrate Quality & Sustained Energy
Soybeans, mature seeds, dry roasted delivers 29g of carbohydrates balanced with 8.1g of fiber, yielding 20.9g 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 |
|---|---|
| Carbohydrate, by difference | 29 g |
| Energy | 449 kcal |
| Protein | 43.3 g |
| Energy | 1880 kJ |
| Total lipid (fat) | 21.6 g |
| Fiber, total dietary | 8.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 1.1 mg |
| Manganese | 2.2 mg |
| Magnesium | 228 mg |
| Phosphorus | 649 mg |
| Zinc | 4.8 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 37 µg |
| Vitamin B-6 | 0.2 mg |
| Vitamin C, total ascorbic acid | 4.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 140 mg |
| Potassium, K | 1360 mg |
| Zinc, Zn | 4.8 mg |
| Iron, Fe | 4 mg |
| Magnesium, Mg | 228 mg |
| Phosphorus, P | 649 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 1.1 mg |
| Manganese, Mn | 2.2 mg |
| Selenium, Se | 19.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 205 µg |
| Niacin | 1.1 mg |
| Pantothenic acid | 0.5 mg |
| Isoleucine | 1.9 g |
| Leucine | 3.2 g |
| Lysine | 2.6 g |
| Cystine | 0.6 g |
| Valine | 2 g |
| Arginine | 3.1 g |
| Histidine | 1.1 g |
| Aspartic acid | 5 g |
| Serine | 2.3 g |
| Water | 0.8 g |
| SFA 16:0 | 2.3 g |
| SFA 18:0 | 0.8 g |
| MUFA 18:1 | 4.7 g |
| PUFA 18:2 | 10.8 g |
| PUFA 18:3 | 1.4 g |
| Fatty acids, total monounsaturated | 4.8 g |
| Fatty acids, total polyunsaturated | 12.2 g |
| Ash | 5.3 g |
| Thiamin | 0.4 mg |
| Riboflavin | 0.8 mg |
| Folate, total | 205 µg |
| Folate, food | 205 µg |
| Tryptophan | 0.6 g |
| Threonine | 1.7 g |
| Methionine | 0.5 g |
| Phenylalanine | 2.1 g |
| Tyrosine | 1.5 g |
| Alanine | 1.9 g |
| Glutamic acid | 7.7 g |
| Glycine | 1.8 g |
| Proline | 2.3 g |
| Fatty acids, total saturated | 3.1 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.1 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 1360 mg of dietary potassium (29% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 4 mg of dietary iron (22% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup93 g
Compare Soybeans, mature seeds, dry roasted with Category Peers
Soybeans, mature seeds, dry roasted vs Soybeans, mature seeds, raw
Compared to Soybeans, mature seeds, raw, Soybeans, mature seeds, dry roasted has 13% less fiber and 1% higher calories per 100g.
Soybeans, mature seeds, dry roasted vs Soy flour, full-fat, roasted
Compared to Soy flour, full-fat, roasted, Soybeans, mature seeds, dry roasted has 16% less fiber and 2% higher calories per 100g.
Frequently Asked Questions
How many calories are in Soybeans, mature seeds, dry roasted?
A standard 100-gram serving of Soybeans, mature seeds, dry roasted contains 449 calories (1879 kJ), alongside 43.3g of protein, 29g of carbohydrates, and 21.6g of fat.
In common serving sizes:- 93g (cup): ~418 kcal
Is Soybeans, mature seeds, dry roasted suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 20.9g of net carbs per 100g (29g total carbs minus 8.1g fiber), consuming Soybeans, mature seeds, dry roasted will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Soybeans, mature seeds, dry roasted?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Soybeans, mature seeds, dry roasted are:
- Copper: 1.08 mg (120% of your daily value)
- Manganese: 2.18 mg (95% of your daily value)
- Magnesium: 228 mg (54% 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 172441).