Soybeans, mature seeds, dry roasted: Nutrition Facts
Generic food Cooked Beans and Legumes
Soybeans, mature seeds, dry roasted contains 449 kcal per 100 g. A typical serving of 1 cup (93 g) provides about 418 kcal.
Roughly 40% of its calories come from fat, with 36% from protein and 24% 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 120% of the Daily Value for copper, 95% of the Daily Value for manganese and 58% of the Daily Value for Riboflavin (B2).
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 449 kcal | |
| Total fat ? | 21.6 g | 28% |
| Saturated fat ? | 3.1 g | 16% |
| Trans fat Z | 0 g | |
| Cholesterol ? | 0 mg | 0% |
| Sodium ? | 2 mg | 0.1% |
| Total carbohydrates C | 29 g | 11% |
| Dietary fiber ? | 8.1 g | 29% |
| Total sugars | not reported | |
| Protein ? | 43.3 g | 87% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 4.6 mg | 5% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin K C | 37 µg | 31% |
| Thiamin (B1) ? | 0.43 mg | 36% |
| Riboflavin (B2) ? | 0.76 mg | 58% |
| Niacin (B3) ? | 1.1 mg | 7% |
| Pantothenic acid (B5) ? | 0.47 mg | 9% |
| Vitamin B6 ? | 0.23 mg | 13% |
| Folate (B9) C | 205 µg | 51% |
| Vitamin B12 ? | 0 µg | 0% |
| Calcium I | 140 mg | 11% |
| Iron ? | 4 mg | 22% |
| Magnesium ? | 228 mg | 54% |
| Phosphorus ? | 649 mg | 52% |
| Potassium ? | 1,364 mg | 29% |
| Zinc ? | 4.8 mg | 43% |
| Copper ? | 1.1 mg | 120% |
| Manganese ? | 2.2 mg | 95% |
| Selenium I | 19.3 µg | 35% |
% 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 36%
- Carbohydrates 24%
- 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
Nutritional insights
- Protein43.3 gin the top quarter of legumes and legume products (median 8.9 g)
- Fiber8.1 gabove the median for legumes and legume products (median 5.3 g)
- Fat21.6 gin the top quarter of legumes and legume products (median 1.4 g)
- Saturated fat3.1 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 kcal9.6 gprotein density, useful for comparing foods with different calorie levels
- Water0.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 4.8 g |
|---|---|
| Polyunsaturated fat ? | 12.2 g |
Amino acids (18)
| Tryptophan ? | 0.58 g |
|---|---|
| Threonine ? | 1.7 g |
| Isoleucine ? | 1.9 g |
| Leucine ? | 3.2 g |
| Lysine ? | 2.6 g |
| Methionine ? | 0.53 g |
| Cystine ? | 0.64 g |
| Phenylalanine ? | 2.1 g |
| Tyrosine ? | 1.5 g |
| Valine ? | 2 g |
| Arginine ? | 3.1 g |
| Histidine ? | 1.1 g |
| Alanine ? | 1.9 g |
| Aspartic acid ? | 5 g |
| Glutamic acid ? | 7.7 g |
| Glycine ? | 1.8 g |
| Proline ? | 2.3 g |
| Serine ? | 2.3 g |
Individual fatty acids (7)
| Linoleic acid (omega-6, 18:2) ? | 10.8 g |
|---|---|
| SFA 14:0 ? | 0.06 g |
| SFA 16:0 ? | 2.3 g |
| SFA 18:0 ? | 0.77 g |
| MUFA 18:1 ? | 4.7 g |
| PUFA 18:3 ? | 1.4 g |
| MUFA 16:1 ? | 0.06 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 0.8 g |
|---|---|
| Ash ? | 5.3 g |
| Energy C | 1,880 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 205 µg |
Other forms of Soybeans
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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, raw Raw | 446 | 36.5 g | 30.2 g | 19.9 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
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Soy flour, full-fat, roasted Cooked | 439 | 38.1 g | 30.4 g | 21.9 g |
| Soy flour, full-fat, raw Raw | 434 | 37.8 g | 31.9 g | 20.7 g |
| Bacon bits, meatless | 476 | 32 g | 28.6 g | 25.9 g |
| Flour, soy, full-fat | 452 | 38.6 g | 27.9 g | 20.7 g |
| Tofu, dried-frozen (koyadofu) Dried or dry | 477 | 52.5 g | 10 g | 30.3 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 |
| Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Dried or dry | 470 | 52.4 g | 8.3 g | 30.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked soybeans?
100 g of cooked soybeans has 449 kcal. 1 cup (93 g): about 418 kcal.
Is cooked soybeans high in protein?
Cooked soybeans contains 43.3 g of protein per 100 g (87% of the 50 g Daily Value), or 40.3 g in 1 cup (93 g). About 36% 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 cooked soybeans?
Cooked soybeans has 29 g of total carbohydrates per 100 g, including 8.1 g of fiber.
How much fat is in cooked soybeans?
Cooked soybeans contains 21.6 g of fat per 100 g, of which 3.1 g is saturated (16% of the Daily Value).
What vitamins and minerals does cooked soybeans contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (120% DV), manganese (95% DV), Riboflavin (B2) (58% DV), magnesium (54% DV) and phosphorus (52% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked soybeans?
100 g contains 2 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Does soybeans have the same nutrition cooked and raw?
No. Per 100 g, soybeans, mature seeds, dry roasted has 449 kcal, while soybeans, green, raw has 147 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 172441. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.