Legumes, Nuts, and Seeds / Beans
Soybean seed, black, dried, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 241kcal / 2530kcal (9%) |
Allergen Info
Soybeans
What is this food?
Boiled black soybeans (dried soybeans cooked until soft).
Why it matters to health
Black soybeans are a good plant-based protein and also provide dietary fiber (8.8 g per 100 g). The fiber helps support regular digestion and can help you feel full, which is useful when you’re building balanced meals. They also have healthy fats overall (6.1 g total fat) with a smaller amount of saturated fat (0.88 g). Carbs come with some natural sugar (4.4 g) and fiber, so the overall effect on fullness is usually better than refined carbs. Sodium is low (2 mg), which is good for everyday eating. Since soybeans are calorie-dense (241 kcal per 100 g), portion size matters—especially if you’re adding them to meals or snacks.
Healthier tips
- Use them as a protein add-on: mix into rice meals, salads, or veggie dishes instead of adding extra meat.
- Portion guide for daily routine: aim for about 1/4 to 1/2 cup cooked per meal (adjust based on your rice and other viands).
- Pair with vegetables and a source of carbs you can control (e.g., brown rice or half-rice serving) to keep meals balanced.
- If you’re having them as a snack, keep the portion smaller and add fruit or veggies to round it out.
- For taste, flavor with herbs, garlic, and a little soy sauce instead of heavy salty seasonings.
Common Filipino dishes
Tokwa’t baboy, Tofu sisig, Ginataang monggo with soy, Soy-based veggie patties, Soy sauce-based stir-fry vegetables
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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