Soybeans, mature seeds, roasted, salted: Nutrition Facts
Generic food Cooked Beans and Legumes
Soybeans, mature seeds, roasted, salted contains 469 kcal per 100 g. A typical serving of 1 cup (172 g) provides about 807 kcal.
Roughly 45% of its calories come from fat, with 31% 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 94% of the Daily Value for manganese, 92% of the Daily Value for copper and 53% of the Daily Value for Folate (B9).
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 | 469 kcal | |
| Total fat ? | 25.4 g | 33% |
| Saturated fat ? | 3.7 g | 18% |
| Trans fat Z | 0 g | |
| Cholesterol ? | 0 mg | 0% |
| Sodium ? | 163 mg | 7% |
| Total carbohydrates C | 30.2 g | 11% |
| Dietary fiber I | 17.7 g | 63% |
| Total sugars C | 4.2 g | |
| Protein ? | 38.6 g | 77% |
| Vitamin A C | 10 µg | 1% |
| Vitamin C ? | 2.2 mg | 2% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.91 mg | 6% |
| Vitamin K I | 50.4 µg | 42% |
| Thiamin (B1) ? | 0.1 mg | 8% |
| Riboflavin (B2) ? | 0.15 mg | 11% |
| Niacin (B3) ? | 1.4 mg | 9% |
| Pantothenic acid (B5) ? | 0.45 mg | 9% |
| Vitamin B6 ? | 0.21 mg | 12% |
| Folate (B9) C | 211 µg | 53% |
| Vitamin B12 ? | 0 µg | 0% |
| Choline I | 124 mg | 23% |
| Calcium ? | 138 mg | 11% |
| Iron ? | 3.9 mg | 22% |
| Magnesium ? | 145 mg | 35% |
| Phosphorus ? | 363 mg | 29% |
| Potassium ? | 1,470 mg | 31% |
| Zinc ? | 3.1 mg | 29% |
| Copper ? | 0.83 mg | 92% |
| Manganese ? | 2.2 mg | 94% |
| Selenium M | 19.1 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 31%
- Carbohydrates 24%
- Fat 45%
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
- Protein38.6 gin the top quarter of legumes and legume products (median 8.9 g)
- Fiber17.7 gin the top quarter of legumes and legume products (median 5.3 g)
- Sugars4.2 gabove the median for legumes and legume products (median 2.2 g)
- Fat25.4 gin the top quarter of legumes and legume products (median 1.4 g)
- Saturated fat3.7 gin the top quarter of legumes and legume products (median 0.21 g)
- Sodium163 mgabove the median for legumes and legume products (median 41 mg)
- Protein per 100 kcal8.2 gprotein density, useful for comparing foods with different calorie levels
- Water2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 5.6 g |
|---|---|
| Polyunsaturated fat ? | 14.3 g |
Amino acids (18)
| Tryptophan ? | 0.51 g |
|---|---|
| Threonine ? | 1.5 g |
| Isoleucine ? | 1.7 g |
| Leucine ? | 2.9 g |
| Lysine ? | 2.3 g |
| Methionine ? | 0.48 g |
| Cystine ? | 0.57 g |
| Phenylalanine ? | 1.8 g |
| Tyrosine ? | 1.3 g |
| Valine ? | 1.8 g |
| Arginine ? | 2.7 g |
| Histidine ? | 0.95 g |
| Alanine ? | 1.7 g |
| Aspartic acid ? | 4.4 g |
| Glutamic acid ? | 6.8 g |
| Glycine ? | 1.6 g |
| Proline ? | 2.1 g |
| Serine ? | 2 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) I | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) I | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 12.6 g |
| SFA 4:0 I | 0 g |
| SFA 6:0 I | 0 g |
| SFA 8:0 I | 0 g |
| SFA 10:0 I | 0 g |
| SFA 12:0 I | 0 g |
| SFA 14:0 ? | 0.071 g |
| SFA 16:0 ? | 2.7 g |
| SFA 18:0 ? | 0.91 g |
| MUFA 18:1 ? | 5.5 g |
| PUFA 18:3 ? | 1.7 g |
| PUFA 20:4 I | 0 g |
| MUFA 16:1 ? | 0.071 g |
| PUFA 18:4 I | 0 g |
| MUFA 20:1 I | 0 g |
| MUFA 22:1 I | 0 g |
| PUFA 22:5 n-3 (DPA) I | 0 g |
Carotenoids (7)
| Beta-carotene M | 120 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Water ? | 2 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 3.9 g |
| Theobromine Z | 0 mg |
| Energy C | 1,964 kJ |
| Vitamin A, IU C | 200 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 211 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 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, dry roasted Cooked | 449 | 43.3 g | 29 g | 21.6 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 nuts | 469 | 38.6 g | 30.2 g | 25.4 g |
| Peanut flour, low fat | 428 | 33.8 g | 31.3 g | 21.9 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 |
| Soy flour, full-fat, raw Raw | 434 | 37.8 g | 31.9 g | 20.7 g |
| Lupins, mature seeds, raw Raw | 371 | 36.2 g | 40.4 g | 9.7 g |
| Winged beans, mature seeds, raw Raw | 409 | 29.7 g | 41.7 g | 16.3 g |
| Soy flour, low-fat | 372 | 49.8 g | 30.6 g | 8.9 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 469 kcal. 1 cup (172 g): about 807 kcal.
Is cooked soybeans high in protein?
Cooked soybeans contains 38.6 g of protein per 100 g (77% of the 50 g Daily Value), or 66.3 g in 1 cup (172 g). About 31% 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 30.2 g of total carbohydrates per 100 g, including 17.7 g of fiber and 4.2 g of sugars.
How much fat is in cooked soybeans?
Cooked soybeans contains 25.4 g of fat per 100 g, of which 3.7 g is saturated (18% 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 manganese (94% DV), copper (92% DV), Folate (B9) (53% DV), Vitamin K (42% DV) and selenium (35% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked soybeans?
100 g contains 163 mg of sodium, 7% of the 2,300 mg Daily Value.
Does soybeans have the same nutrition cooked and raw?
No. Per 100 g, soybeans, mature seeds, roasted, salted has 469 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 172440. 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.