Food · Legumes and Legume Products
Soybeans nutrition facts
A typical portion of soybeans (1 cup; 172 g, mature cooked, boiled, without salt) has 300 calories and 31g of protein (USDA FoodData Central). USDA lists 13 descriptions of it: per 100 g they range from 81 calories (mature seeds, sprouted, cooked, steamed) to 469 (mature seeds, roasted, salted).
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 for Soybeans, mature cooked, boiled, without salt, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 18.2g
- more than 69% of 8,218 USDA reference foods
- Calories per 100 g
- 172
- more than 48% of reference foods
- Sodium per 100 g
- 1mg
- more than 4% of reference foods
1 cup weighs 172 g in USDA's record for Soybeans, mature cooked, boiled, without salt (FDC 174271); across 10 records of soybeans USDA weighs it at 93 to 225 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 18% carbohydrate, 43% fat and 39% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Copper0.7 mg in 1 cup (172 g), 78% of the Daily Value
- Manganese1.4 mg in 1 cup (172 g), 62% of the Daily Value
- Riboflavin0.5 mg in 1 cup (172 g), 38% of the Daily Value
- Magnesium148 mg in 1 cup (172 g), 35% of the Daily Value
- Phosphorus421 mg in 1 cup (172 g), 34% of the Daily Value
- Vitamin K33 µg in 1 cup (172 g), 28% of the Daily Value
- Vitamin B60.4 mg in 1 cup (172 g), 24% of the Daily Value
- Folate93 µg DFE in 1 cup (172 g), 23% of the Daily Value
- Selenium13 µg in 1 cup (172 g), 23% of the Daily Value
- Thiamin0.3 mg in 1 cup (172 g), 22% of the Daily Value
- Zinc2.0 mg in 1 cup (172 g), 18% of the Daily Value
- Choline82 mg in 1 cup (172 g), 15% of the Daily Value
Source: USDA FoodData Central (FDC 174271), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of soybeans USDA describes
Roasted, salted has the most calories per 100 g (469); the fewest: Steamed (81)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Soybeans, mature cooked, boiled, without salt | 172 | 18.2 g | 9 g | 1 mg |
| Soybeans, mature seeds, dry roasted | 449 | 43.3 g | 21.6 g | 2 mg |
| Soybeans, mature seeds, roasted, salted | 469 | 38.6 g | 25.4 g | 163 mg |
| Soybeans, mature seeds, roasted, no salt added | 469 | 38.6 g | 25.4 g | 4 mg |
| Soybeans, mature seeds, raw | 446 | 36.5 g | 19.9 g | 2 mg |
| Soybeans, mature seeds, cooked, boiled, with salt | 172 | 18.2 g | 9 g | 237 mg |
| Soybeans, cooked | 218 | 16.9 g | 14.8 g | 217 mg |
| Soybeans, mature seeds, sprouted, cooked, stir-fried | 125 | 13.1 g | 7.1 g | 14 mg |
| Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt | 125 | 13.1 g | 7.1 g | 250 mg |
| Soybeans, mature seeds, sprouted, raw | 122 | 13.1 g | 6.7 g | 14 mg |
| Soybean, curd cheese | 151 | 12.5 g | 8.1 g | 20 mg |
| Soybeans, mature seeds, sprouted, cooked, steamed | 81 | 8.5 g | 4.5 g | 10 mg |
| Soybeans, mature seeds, sprouted, cooked, steamed, with salt | 81 | 8.5 g | 4.5 g | 246 mg |
Every nutrient in this record (87)
The portion is 1 cup (172 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 31.3 g | 18.2 g | 63% |
| Total lipid (fat) | 15.4 g | 8.97 g | 20% |
| Carbohydrate, by difference | 14.4 g | 8.36 g | 5% |
| Ash | 3.29 g | 1.91 g | |
| Energy | 296 kcal | 172 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 108 g | 62.5 g | |
| Total Sugars | 5.16 g | 3.00 g | |
| Fiber, total dietary | 10.3 g | 6.00 g | 37% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 2.23 g | 1.30 g | 11% |
| Fatty acids, total monounsaturated | 3.41 g | 1.98 g | |
| Fatty acids, total polyunsaturated | 8.71 g | 5.06 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 175 mg | 102 mg | 13% |
| Iron, Fe | 8.84 mg | 5.14 mg | 49% |
| Magnesium, Mg | 148 mg | 86.0 mg | 35% |
| Phosphorus, P | 421 mg | 245 mg | 34% |
| Potassium, K | 886 mg | 515 mg | 19% |
| Sodium, Na | 1.72 mg | 1.00 mg | 0% |
| Zinc, Zn | 1.98 mg | 1.15 mg | 18% |
| Copper, Cu | 0.70 mg | 0.41 mg | 78% |
| Manganese, Mn | 1.42 mg | 0.82 mg | 62% |
| Selenium, Se | 12.6 µg | 7.30 µg | 23% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 8.60 µg | 5.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.60 mg | 0.35 mg | 4% |
| 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 | 2.92 mg | 1.70 mg | 3% |
| Thiamin | 0.27 mg | 0.15 mg | 22% |
| Riboflavin | 0.49 mg | 0.28 mg | 38% |
| Niacin | 0.69 mg | 0.40 mg | 4% |
| Pantothenic acid | 0.31 mg | 0.18 mg | |
| Vitamin B-6 | 0.40 mg | 0.23 mg | 24% |
| Folate, total | 92.9 µg | 54.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 81.7 mg | 47.5 mg | 15% |
| Vitamin K (phylloquinone) | 33.0 µg | 19.2 µg | 28% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 92.9 µg | 54.0 µg | |
| Folate, DFE | 92.9 µg | 54.0 µg | 23% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.42 g | 0.24 g | |
| Threonine | 1.24 g | 0.72 g | |
| Isoleucine | 1.39 g | 0.81 g | |
| Leucine | 2.33 g | 1.35 g | |
| Lysine | 1.91 g | 1.11 g | |
| Methionine | 0.39 g | 0.22 g | |
| Cystine | 0.46 g | 0.27 g | |
| Phenylalanine | 1.49 g | 0.87 g | |
| Tyrosine | 1.08 g | 0.63 g | |
| Valine | 1.43 g | 0.83 g | |
| Arginine | 2.22 g | 1.29 g | |
| Histidine | 0.77 g | 0.45 g | |
| Alanine | 1.35 g | 0.78 g | |
| Aspartic acid | 3.60 g | 2.09 g | |
| Glutamic acid | 5.55 g | 3.22 g | |
| Glycine | 1.32 g | 0.77 g | |
| Proline | 1.68 g | 0.97 g | |
| Serine | 1.66 g | 0.96 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.043 g | 0.025 g | |
| SFA 16:0 | 1.64 g | 0.95 g | |
| SFA 18:0 | 0.55 g | 0.32 g | |
| MUFA 18:1 | 3.36 g | 1.96 g | |
| PUFA 18:2 | 7.68 g | 4.46 g | |
| PUFA 18:3 | 1.03 g | 0.60 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.043 g | 0.025 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 174271: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in soybeans?
300 in 1 cup (172 g) of mature cooked, boiled, without salt; 81 to 469 per 100 g across USDA's descriptions.
How much protein is in soybeans?
31g in 1 cup; 18.2 g per 100 g.
How much sodium is in soybeans?
0mg in 1 cup; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov