Soybeans, mature seeds, raw: Nutrition Facts

Generic food Raw Beans and Legumes

Soybeans, mature seeds, raw contains 446 kcal per 100 g. A typical serving of 1 cup (186 g) provides about 830 kcal.

Roughly 40% of its calories come from fat, with 33% from protein and 27% from carbohydrates (estimated with general energy factors).

That is more energy than the typical item in legumes and legume products on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.

100 g provides 184% of the Daily Value for copper, 109% of the Daily Value for manganese and 94% of the Daily Value for Folate (B9).

These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

446kcal per 100 g
36.5 gprotein
30.2 gcarbohydrates
19.9 gfat
830kcal in 1 cup (186 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 446 kcal
Total fat ? 19.9 g 26%
Saturated fat ? 2.9 g 14%
Trans fat Z 0 g
Cholesterol ? 0 mg 0%
Sodium ? 2 mg 0.1%
Total carbohydrates C 30.2 g 11%
Dietary fiber ? 9.3 g 33%
Total sugars I 7.3 g
Protein ? 36.5 g 73%
Vitamin A C 1 µg0.1%
Vitamin C ? 6 mg7%
Vitamin D Z 0 µg0%
Vitamin E ? 0.85 mg6%
Vitamin K C 47 µg39%
Thiamin (B1) ? 0.87 mg73%
Riboflavin (B2) ? 0.87 mg67%
Niacin (B3) ? 1.6 mg10%
Pantothenic acid (B5) ? 0.79 mg16%
Vitamin B6 ? 0.38 mg22%
Folate (B9) C 375 µg94%
Vitamin B12 ? 0 µg0%
Choline ? 116 mg21%
Calcium ? 277 mg21%
Iron ? 15.7 mg87%
Magnesium ? 280 mg67%
Phosphorus ? 704 mg56%
Potassium ? 1,797 mg38%
Zinc ? 4.9 mg44%
Copper ? 1.7 mg184%
Manganese ? 2.5 mg109%
Selenium I 17.8 µg32%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein: 33%Carbohydrates: 27%Fat: 40%446kcal / 100 g
  • Protein 33%
  • Carbohydrates 27%
  • Fat 40%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Copper184%Manganese109%Folate (B9)94%Iron87%Thiamin (B1)73%Riboflavin (B2)67%Magnesium67%Phosphorus56%Zinc44%Vitamin K39%

Nutritional insights

  • Protein36.5 gin the top quarter of legumes and legume products (median 8.9 g)
  • Fiber9.3 gin the top quarter of legumes and legume products (median 5.3 g)
  • Sugars7.3 gin the top quarter of legumes and legume products (median 2.2 g)
  • Fat19.9 gin the top quarter of legumes and legume products (median 1.4 g)
  • Saturated fat2.9 gin the top quarter of legumes and legume products (median 0.21 g)
  • Sodium2 mgin the lowest quarter of legumes and legume products (median 41 mg)
  • Protein per 100 kcal8.2 gprotein density, useful for comparing foods with different calorie levels
  • Water8.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?4.4 g
Polyunsaturated fat ?11.3 g
Amino acids (18)
Tryptophan I0.59 g
Threonine I1.8 g
Isoleucine I2 g
Leucine I3.3 g
Lysine I2.7 g
Methionine I0.55 g
Cystine I0.66 g
Phenylalanine I2.1 g
Tyrosine I1.5 g
Valine I2 g
Arginine I3.2 g
Histidine I1.1 g
Alanine I1.9 g
Aspartic acid I5.1 g
Glutamic acid I7.9 g
Glycine I1.9 g
Proline I2.4 g
Serine I2.4 g
Individual fatty acids (7)
Linoleic acid (omega-6, 18:2) ?9.9 g
SFA 14:0 ?0.055 g
SFA 16:0 ?2.1 g
SFA 18:0 ?0.71 g
MUFA 18:1 ?4.3 g
PUFA 18:3 ?1.3 g
MUFA 16:1 ?0.055 g
Carotenoids (7)
Beta-carotene I13 µg
Lycopene I0 µg
Lutein + zeaxanthin I0 µg
Retinol Z0 µg
Carotene, alpha I0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Cryptoxanthin, beta I0 µg
Sterols (1)
Phytosterols ?161 mg
Other components (10)
Water ?8.5 g
Alcohol Z0 g
Caffeine Z0 mg
Ash ?4.9 g
Theobromine Z0 mg
Energy C1,866 kJ
Vitamin A, IU C22 IU
Folic acid Z0 µg
Folate, food ?375 µg
Betaine M2.1 mg

Other forms of Soybeans

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Soybeans, mature seeds, sprouted, cooked, steamed Cooked 81 8.5 g 6.5 g 4.5 g
Soybeans, mature seeds, sprouted, cooked, stir-fried Cooked 125 13.1 g 9.4 g 7.1 g
Soybeans, green, raw Raw 147 13 g 11.1 g 6.8 g
Soybeans, green, cooked, boiled, drained, without salt Cooked 141 12.4 g 11.1 g 6.4 g
Soybeans, mature seeds, sprouted, raw Raw 122 13.1 g 9.6 g 6.7 g
Soybeans, mature seeds, sprouted, cooked, steamed, with salt Cooked 81 8.5 g 6.5 g 4.5 g
Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt Cooked 125 13.1 g 9.4 g 7.1 g
Soybeans, green, cooked, boiled, drained, with salt Cooked 141 12.4 g 11.1 g 6.4 g
Soybeans, mature seeds, roasted, salted Cooked 469 38.6 g 30.2 g 25.4 g
Soybeans, mature seeds, dry roasted Cooked 449 43.3 g 29 g 21.6 g
Soybeans, mature cooked, boiled, without salt Cooked 172 18.2 g 8.4 g 9 g
Soybeans, mature seeds, cooked, boiled, with salt Cooked 172 18.2 g 8.4 g 9 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Soy flour, full-fat, raw Raw 434 37.8 g 31.9 g 20.7 g
Soy flour, full-fat, roasted Cooked 439 38.1 g 30.4 g 21.9 g
Bacon bits, meatless 476 32 g 28.6 g 25.9 g
Peanut flour, low fat 428 33.8 g 31.3 g 21.9 g
Soy nuts 469 38.6 g 30.2 g 25.4 g
Flour, soy, full-fat 452 38.6 g 27.9 g 20.7 g
Lupins, mature seeds, raw Raw 371 36.2 g 40.4 g 9.7 g
Peanut butter, smooth, reduced fat 520 25.9 g 35.7 g 34 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in raw soybeans?

100 g of raw soybeans has 446 kcal. 1 cup (186 g): about 830 kcal.

Is raw soybeans high in protein?

Raw soybeans contains 36.5 g of protein per 100 g (73% of the 50 g Daily Value), or 67.9 g in 1 cup (186 g). About 33% of its calories come from protein. Compared with other legumes and legume products, that is among the highest quarter (median 8.9 g).

How many carbs are in raw soybeans?

Raw soybeans has 30.2 g of total carbohydrates per 100 g, including 9.3 g of fiber and 7.3 g of sugars.

How much fat is in raw soybeans?

Raw soybeans contains 19.9 g of fat per 100 g, of which 2.9 g is saturated (14% of the Daily Value).

What vitamins and minerals does raw soybeans contain?

Per 100 g, the most notable amounts relative to the Daily Value are copper (184% DV), manganese (109% DV), Folate (B9) (94% DV), iron (87% DV) and Thiamin (B1) (73% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw soybeans?

100 g contains 2 mg of sodium, 0.1% of the 2,300 mg Daily Value.

Does soybeans have the same nutrition raw and cooked?

No. Per 100 g, soybeans, mature seeds, raw has 446 kcal, while soybeans, mature seeds, sprouted, cooked, steamed has 81 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 174270. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.