USDA reference food · Legumes and Legume Products

Soybeans, mature seeds, dry roasted

1 cup of soybeans, mature seeds, dry roasted (93 g) has 420 calories, 40g of protein, 20g of fat and 8g of fiber (USDA FoodData Central, SR Legacy, FDC 172441). It is one of 13 USDA descriptions of soybeans.

FoodData Central 172441, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (93g)

AmountPortion

Amount per serving

Calories420

% Daily Value*

Total Fat 20g26%

Saturated Fat 3g15%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 27g10%

Dietary Fiber 8g27%

Total Sugars not declared

Includes Added Sugars not declared

Protein 40g81%

Vitamin D 0mcg0%

Calcium 130mg10%

Iron 3.7mg20%

Potassium 1270mg27%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 43.3g; more than 99% of 8,218 USDA reference foods
Calories per 100 g: 449; more than 91% of reference foods
Fiber per 100 g: 8.1g; more than 94% of reference foods

What a portion gives you

Fiber 8g27%

Protein 40g81%

Potassium 1270mg27%

Calcium 130mg10%

Iron 3.7mg20%

Sodium 0mg0%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 172441); FDA Daily Values, 21 CFR 101.9.

Also rich in

Copper1.0 mg in 1 cup (93 g), 111% of the Daily Value
Manganese2.0 mg in 1 cup (93 g), 88% of the Daily Value
Riboflavin0.7 mg in 1 cup (93 g), 54% of the Daily Value
Magnesium212 mg in 1 cup (93 g), 50% of the Daily Value
Phosphorus604 mg in 1 cup (93 g), 48% of the Daily Value
Folate191 µg DFE in 1 cup (93 g), 48% of the Daily Value
Zinc4.4 mg in 1 cup (93 g), 40% of the Daily Value
Thiamin0.4 mg in 1 cup (93 g), 33% of the Daily Value
Selenium18 µg in 1 cup (93 g), 33% of the Daily Value
Vitamin K34 µg in 1 cup (93 g), 29% of the Daily Value
Vitamin B60.2 mg in 1 cup (93 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 172441), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 24% carbohydrate, 40% fat and 36% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	449	91%
Protein	43.3 g	99%
Total fat	21.6 g	86%
Carbohydrate	29.0 g	76%
Fiber	8.10 g	94%
Sodium	2.00 mg	6%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (62)

The portion is 1 cup (93 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	40.3 g	43.3 g	81%
Total lipid (fat)	20.1 g	21.6 g	26%
Carbohydrate, by difference	27.0 g	29.0 g	10%
Ash	4.91 g	5.28 g
Energy	418 kcal	449 kcal
Water	0.74 g	0.80 g
Fiber, total dietary	7.53 g	8.10 g	27%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	2.91 g	3.13 g	15%
Fatty acids, total monounsaturated	4.44 g	4.78 g
Fatty acids, total polyunsaturated	11.4 g	12.2 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	130 mg	140 mg	10%
Iron, Fe	3.67 mg	3.95 mg	20%
Magnesium, Mg	212 mg	228 mg	50%
Phosphorus, P	604 mg	649 mg	48%
Potassium, K	1,269 mg	1,364 mg	27%
Sodium, Na	1.86 mg	2.00 mg	0%
Zinc, Zn	4.44 mg	4.77 mg	40%
Copper, Cu	1.00 mg	1.08 mg	111%
Manganese, Mn	2.03 mg	2.18 mg	88%
Selenium, Se	17.9 µg	19.3 µg	33%

Vitamins (15)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Vitamin C, total ascorbic acid	4.28 mg	4.60 mg	5%
Thiamin	0.40 mg	0.43 mg	33%
Riboflavin	0.70 mg	0.76 mg	54%
Niacin	0.98 mg	1.06 mg	6%
Pantothenic acid	0.44 mg	0.47 mg
Vitamin B-6	0.21 mg	0.23 mg	12%
Folate, total	191 µg	205 µg
Vitamin B-12	0 µg	0 µg	0%
Vitamin K (phylloquinone)	34.4 µg	37.0 µg	29%
Folic acid	0 µg	0 µg
Folate, food	191 µg	205 µg
Folate, DFE	191 µg	205 µg	48%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.53 g	0.57 g
Threonine	1.60 g	1.72 g
Isoleucine	1.79 g	1.92 g
Leucine	3.00 g	3.22 g
Lysine	2.45 g	2.63 g
Methionine	0.50 g	0.53 g
Cystine	0.59 g	0.64 g
Phenylalanine	1.92 g	2.07 g
Tyrosine	1.39 g	1.50 g
Valine	1.84 g	1.98 g
Arginine	2.86 g	3.07 g
Histidine	0.99 g	1.07 g
Alanine	1.73 g	1.86 g
Aspartic acid	4.63 g	4.98 g
Glutamic acid	7.13 g	7.67 g
Glycine	1.70 g	1.83 g
Proline	2.15 g	2.31 g
Serine	2.13 g	2.29 g

Fatty acids (7)

Nutrient	Per portion	Per 100 g
SFA 14:0	0.056 g	0.060 g
SFA 16:0	2.13 g	2.29 g
SFA 18:0	0.72 g	0.77 g
MUFA 18:1	4.39 g	4.72 g
PUFA 18:2	10.0 g	10.8 g
PUFA 18:3	1.34 g	1.44 g
MUFA 16:1	0.056 g	0.060 g

Source: USDA FoodData Central, FDC 172441: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat soybeans

USDA lists 13 preparations of soybeans. The soybeans page puts them side by side, per 100 g and per portion.

Compare every soybeans preparation

Next questions

Every common food in legumes and legume productscalories, protein, fat and carbohydrate side by side
Foods high in proteinthis food has more protein per 100 g than 99% of reference foods
Foods high in fibermore fiber per 100 g than 94% of reference foods
Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov