Soybean Nutrition Facts

Natural “Complete” Protein Intake
Healthy Fats, High Fiber, High Protein, and No Cholesterol

Soybean nutrition facts and benefits for your healthy body and diet.

You open the refrigerator and are looking for sources of protein, such as meat, eggs, or milk, but you are out of protein except for the soybeans on your shelf.

You need to go to the grocery store but have no time to go because you’re so busy.

No problem! If you have soy or soy products, you should have no worries about your nutrition and protein intake because soy enhances nutritional health benefits, which is evidenced in its soybean nutrition facts.

Soybean nutrition facts show a complete nutrition source that has significant amounts of essential amino acids, as well as an abundance of unsaturated fat, minerals, vitamins, and protein.

Soy also contains NO Cholesterol as you see in the nutritional chart below. Soy is a great source of plant protein that can substitute for meat, poultry, or other meats.

If you want to add healthy food into your daily diet, soybeans are your answer for a healthy diet and body with complete nutrition facts.

Want to Try Fermented Soy Paste Soup/Miso Soup With Rice Today?

Soybean Nutrition Facts

(Based on 1 cup )

Soy, mature
seeds, raw
No salt
Calories 774 kcal 298 kcal 810 kcal
Total Fat 57% (37.09g) 15.43g 67% (43.69g)
Saturated Fat 27% (5.364g) 2.231g 32% (6.319%)
Polyunsaturated Fat 20.934g 8.710g 24.663g
Monounsaturated Fat 8.191g 3.407g 9.649g
Cholesterol 0 mg 0 0
Sodium 4 mg 2 mg 7 mg
Potassium, K 3342 mg 886 mg 2528 mg
Carbohydrates 19% (56.1g) 17.08g 19% (57.71g)
Fiber 17.3g 10.3g 122% (30.4g)
Sugar 13.63g 5.16g 0
Protein 63.87g 28.62g 60.58g
Vitamin A, IU 41 IU 15 IU 0%
Vitamin C 19% (11.2mg) 2.9mg 6%
Vitamin E
1.58mg 0.60mg 0
Calcium 52% 175mg 24%
Iron 162% 8.84mg 37%
Folate 698mcg 93mcg 363mcg

USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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Why is Soy So Good?

According to the US Food and Drug Administration:

Soy protein products can be good substitutes for animal products because, unlike some other beans, soy is a 'complete' protein.

Soy protein products can replace animal-based foods—which also have complete proteins, but tend to contain more fat, especially saturated fat—without requiring major adjustments elsewhere in the diet.

All-natural, nutritional sources of soybean nutrition facts are fat-free and contain healthy dietary fiber that fights bad cells in the body. One of the best things about soy is that it can be prepared at a low cost, so it is highly economical.

Soy products also maintain their stability in high-temperature cooking. Because of this stability, most of the protein in soy products is preserved, even after cooking. Also, adding soy sauce to animal protein, like beef, is a fantastic combination, increasing the flavor of the meat when marinated. Soy products such as soy sauce are an important ingredient in cooking and marinating meat in Asian dishes.

Love Gardening? How About Growing Soy Sprout Inside Your House?


In the soybean nutrition facts above, Roasting soybeans increases certain aspects of their nutritional value. Roasted soybeans contain high amounts of fiber, protein, and vitamin C.

If you are looking for a choice emergency food, then roasted soybeans are a great option. They keep your stomach full, even when they are consumed in small amounts.

In addition, when used for hiking and other outdoor activities as a snack, they have the added bonus of weighing less and being portable. You just need to have strong teeth to chew them. If you don’t have strong teeth, you can make soybean powder instead. Roasted soy powder for soy protein bars and rice nuggets can be great, healthy snacks, too.

See the Soybean Nutrition Facts that compares raw soy and roasted soy.


As you see in the soymilk nutrition facts between soymilk and milk, silk vanilla and soymilk contains less saturated fat and calories than 2% milk and has no cholesterol, compared with the 7 % daily value of cholesterol in 2 % cow milk. Soymilk contains more iron than regular milk as well.

Though soymilk does contain 2% saturated fat, 2% milk contains much more, with a 15% daily value of saturated fat. Because soymilk is cholesterol free and contains lots of healthy fats, such as polyunsaturated fats and monounsaturated fats, that will help to lowers cholesterol levels and reduces the risk of heart disease,etc.

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Healthy Fats in Soy?

Mature raw soybeans contain lots of good fats, including polyunsaturated fat and monounsaturated fat (the healthy fats).

Monounsaturated fats (MUFAs) and polyunsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol).

You can usually find healthy fats, monounsaturated fats, in the legume family, avocados, and olive oil. Polyunsaturated fats can be found in oils, such as fish oil, corn oil, soybean oil, and natural seed oils. These good fats help keep your blood clean and healthy. As you see in the soybean nutrition facts above, soy contains no cholesterol and has good fats like polyunsaturated fat and monounsaturated fat.

What are Saturated Fats?

Saturated fats are generally found in animal products, such as meat, eggs, dairy products, and seafood.

These types of fats increase LDL cholesterol (the bad cholesterol) and total blood cholesterol.

Even some plant oils, such as coconut oil, palm oil, and palm kernel oil, contain high quantities of saturated fats.

Read Soy Benefits, Benefits of Soy, Compare Vitamin E levels in Black beans

Would You Like To Participate In "Planting Soybeans" With Us?

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Black Soybeans

Buy street roasted black soybeans and eat them while you are walking and talking!

Fun healthy snack! No need to add any flavors but just enjoy natural black soybean flavor. Do you want to learn how to make them at home?
See the page Soy Powder

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