Soybean nutrients
2025-07-14 08:27:06
Soybean is a highly nutritious food and an excellent source of plant-based protein, fiber, and essential micronutrients. Here's a detailed breakdown of its nutritional composition per 100 grams of edible portion:
- **Calories**: 359 kcal
- **Protein**: 35 g
- **Fat**: 16 g
- **Carbohydrates**: 18.7 g
- **Dietary Fiber**: 15.5 g
- **Sugars**: Not specified (typically low in natural sugars)
**Vitamins**:
- **Thiamine (B1)**: 0.41 mg
- **Riboflavin (B2)**: 0.2 mg
- **Niacin (B3)**: 2.1 mg
- **Vitamin C**: 0 mg (not a significant source)
- **Vitamin E (Tocopherol)**: 18.9 mg
- **Vitamin A (Retinol Equivalent)**: 10.2 µg
- **Beta-Carotene**: 4.6 µg
**Minerals**:
- **Calcium**: 191 mg
- **Iron**: 8.2 mg
- **Magnesium**: 199 mg
- **Phosphorus**: 465 mg
- **Potassium**: 1503 mg
- **Sodium**: 2.2 mg
- **Zinc**: 3.34 mg
- **Copper**: 1.35 mg
- **Manganese**: 2.26 mg
- **Selenium**: 6.16 µg
**Other Nutrients**:
- **Cholesterol**: 0 mg (plant-based, no cholesterol)
- **Omega-3 Fatty Acids**: Present in the form of alpha-linolenic acid (ALA), though not as high as in fish oils
Soybeans are also rich in antioxidants and phytochemicals, making them a valuable addition to a balanced diet. They support heart health, promote satiety, and may help reduce the risk of certain chronic diseases. Whether consumed as tofu, tempeh, edamame, or in whole form, soybeans offer a wide range of health benefits and are a staple in many global cuisines.
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