USDA reference food · Legumes and Legume Products
Soybeans, mature seeds, raw
1 cup of soybeans, mature seeds, raw (186 g) has 830 calories, 68g of protein, 37g of fat and 17g of fiber (USDA FoodData Central, SR Legacy, FDC 174270). It is one of 13 USDA descriptions of soybeans.
FoodData Central 174270, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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
- 36.5g
- more than 99% of 8,218 USDA reference foods
- Calories per 100 g
- 446
- more than 91% of reference foods
- Fiber per 100 g
- 9.3g
- more than 95% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 174270); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Copper3.1 mg in 1 cup (186 g), 343% of the Daily Value
- Manganese4.7 mg in 1 cup (186 g), 204% of the Daily Value
- Folate698 µg DFE in 1 cup (186 g), 174% of the Daily Value
- Thiamin1.6 mg in 1 cup (186 g), 135% of the Daily Value
- Riboflavin1.6 mg in 1 cup (186 g), 124% of the Daily Value
- Magnesium521 mg in 1 cup (186 g), 124% of the Daily Value
- Phosphorus1,309 mg in 1 cup (186 g), 105% of the Daily Value
- Zinc9.1 mg in 1 cup (186 g), 83% of the Daily Value
- Vitamin K87 µg in 1 cup (186 g), 73% of the Daily Value
- Selenium33 µg in 1 cup (186 g), 60% of the Daily Value
- Vitamin B60.7 mg in 1 cup (186 g), 41% of the Daily Value
- Choline216 mg in 1 cup (186 g), 39% of the Daily Value
- Niacin3.0 mg in 1 cup (186 g), 19% of the Daily Value
- Vitamin C11 mg in 1 cup (186 g), 12% of the Daily Value
- Vitamin E1.6 mg in 1 cup (186 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 174270), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 27% carbohydrate, 40% fat and 33% 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 | 446 | 91% |
| Protein | 36.5 g | 99% |
| Total fat | 19.9 g | 85% |
| Carbohydrate | 30.2 g | 77% |
| Fiber | 9.30 g | 95% |
| Total sugars | 7.33 g | 75% |
| Sodium | 2.00 mg | 6% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (75)
The portion is 1 cup (186 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 67.9 g | 36.5 g | 136% |
| Total lipid (fat) | 37.1 g | 19.9 g | 48% |
| Carbohydrate, by difference | 56.1 g | 30.2 g | 20% |
| Ash | 9.06 g | 4.87 g | |
| Energy | 830 kcal | 446 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 15.9 g | 8.54 g | |
| Total Sugars | 13.6 g | 7.33 g | |
| Fiber, total dietary | 17.3 g | 9.30 g | 62% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 5.36 g | 2.88 g | 27% |
| Fatty acids, total monounsaturated | 8.19 g | 4.40 g | |
| Fatty acids, total polyunsaturated | 20.9 g | 11.3 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 515 mg | 277 mg | 40% |
| Iron, Fe | 29.2 mg | 15.7 mg | 162% |
| Magnesium, Mg | 521 mg | 280 mg | 124% |
| Phosphorus, P | 1,309 mg | 704 mg | 105% |
| Potassium, K | 3,342 mg | 1,797 mg | 71% |
| Sodium, Na | 3.72 mg | 2.00 mg | 0% |
| Zinc, Zn | 9.10 mg | 4.89 mg | 83% |
| Copper, Cu | 3.08 mg | 1.66 mg | 343% |
| Manganese, Mn | 4.68 mg | 2.52 mg | 204% |
| Selenium, Se | 33.1 µg | 17.8 µg | 60% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 1.86 µg | 1.00 µg | 0% |
| Carotene, beta | 24.2 µg | 13.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.58 mg | 0.85 mg | 11% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 11.2 mg | 6.00 mg | 12% |
| Thiamin | 1.63 mg | 0.87 mg | 135% |
| Riboflavin | 1.62 mg | 0.87 mg | 124% |
| Niacin | 3.02 mg | 1.62 mg | 19% |
| Pantothenic acid | 1.47 mg | 0.79 mg | |
| Vitamin B-6 | 0.70 mg | 0.38 mg | 41% |
| Folate, total | 698 µg | 375 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 216 mg | 116 mg | 39% |
| Vitamin K (phylloquinone) | 87.4 µg | 47.0 µg | 73% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 698 µg | 375 µg | |
| Folate, DFE | 698 µg | 375 µg | 174% |
| Betaine | 3.91 mg | 2.10 mg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 1.10 g | 0.59 g | |
| Threonine | 3.28 g | 1.77 g | |
| Isoleucine | 3.67 g | 1.97 g | |
| Leucine | 6.15 g | 3.31 g | |
| Lysine | 5.03 g | 2.71 g | |
| Methionine | 1.02 g | 0.55 g | |
| Cystine | 1.22 g | 0.66 g | |
| Phenylalanine | 3.95 g | 2.12 g | |
| Tyrosine | 2.86 g | 1.54 g | |
| Valine | 3.77 g | 2.03 g | |
| Arginine | 5.86 g | 3.15 g | |
| Histidine | 2.04 g | 1.10 g | |
| Alanine | 3.56 g | 1.92 g | |
| Aspartic acid | 9.51 g | 5.11 g | |
| Glutamic acid | 14.6 g | 7.87 g | |
| Glycine | 3.50 g | 1.88 g | |
| Proline | 4.42 g | 2.38 g | |
| Serine | 4.38 g | 2.36 g |
Fatty acids (8)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.10 g | 0.055 g | |
| SFA 16:0 | 3.94 g | 2.12 g | |
| SFA 18:0 | 1.32 g | 0.71 g | |
| MUFA 18:1 | 8.09 g | 4.35 g | |
| PUFA 18:2 | 18.5 g | 9.93 g | |
| PUFA 18:3 | 2.47 g | 1.33 g | |
| MUFA 16:1 | 0.10 g | 0.055 g | |
| Phytosterols | 299 mg | 161 mg |
Source: USDA FoodData Central, FDC 174270: 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.
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 95% 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