Legumes, Nuts, and Seeds / Beans
Soybean seed, black, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 451kcal / 2530kcal (17%) |
Macronutrients
Protein | 36.6 g/ 71g (51%) | ||||||
Total Fat | 19.8 g/ 42g (47%) | ||||||
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Total Carbs | 31.6 g/ 348g (9%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.28 mg/ 1mg (23%) source |
Vit B2 | 0.21 mg/ 1mg (16%) source |
Vit B3 | 2 mg NE/ 16mg NE (12%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 335 mg/ 750mg (44%) high |
Phosphorus | 642 mg/ 700mg (91%) high |
Iron | 7 mg/ 12mg (58%) high |
Sodium | 38 mg/ 1500mg (2%) very low |
Allergen Info
Soybeans
What is this food?
Dried black soybeans (also called black soybeans). These are soybean seeds that are cooked after soaking/boiling and are commonly used as a plant-based protein.
Why it matters to health
Black soybeans help support your daily meals because they provide protein (good for building and repairing body tissues) and dietary fiber (about 9.5 g per 100 g), which can help keep your digestion regular and help you feel full. They also have healthy fats, but they do contain some saturated fat (2.65 g per 100 g), so it’s best to balance them with lighter cooking methods. Carbohydrates are present (31.6 g) and there’s some natural sugar (7.5 g), so pairing them with veggies and controlling portion size helps keep your meals balanced. Sodium is low (38 mg per 100 g), which is good—just watch the salt when cooking or when using salty sauces.
Healthier tips
- For meals: use a small to moderate serving (for example, a few tablespoons to about 1/2 cup cooked, depending on your other food) and pair with non-starchy vegetables (e.g., okra, kangkong, pechay, talong) and a sensible carb portion (rice or root crops).
- For snacks: try roasted/boiled soybeans in small portions, or add them to yogurt/fruit for a fiber-and-protein boost.
- Choose healthier cooking: boil or stew; avoid deep-frying. If using soy sauce or bagoong, use less and taste as you go.
- Soak and cook well to improve texture and make them easier to digest.
- Since they’re calorie-dense (451 kcal per 100 g), keep portions consistent across your 3 meals and 1–2 snacks so you don’t accidentally overdo calories.
Common Filipino dishes
Tokwa’t baboy, Tofu sisig, Soybean sprouts stir-fry, Ginataang monggo with soybeans, Soy-based veggie patties, Black soybean soup
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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