Legumes, Nuts, and Seeds / Beans
Soybean seed, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 442kcal / 2530kcal (17%) |
Macronutrients
Protein | 35.8 g/ 71g (50%) | ||||||
Total Fat | 17.2 g/ 42g (40%) | ||||||
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Total Carbs | 35.9 g/ 348g (10%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.71 mg/ 1mg (59%) high |
Vit B2 | 0.3 mg/ 1mg (23%) source |
Vit B3 | 2 mg NE/ 16mg NE (12%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 364 mg/ 750mg (48%) high |
Phosphorus | 494 mg/ 700mg (70%) high |
Iron | 9 mg/ 12mg (75%) high |
Sodium | 2 mg/ 1500mg (0.13%) free |
Allergen Info
Soybeans
What is this food?
Dried soybean seeds (soybeans). These are commonly eaten as soybeans or processed into soy foods like tofu and tempeh.
Why it matters to health
Soybeans are a good plant-based protein source, which helps build and maintain muscles and supports satiety. They also have dietary fiber (about 9.5g per 100g), which can help keep your digestion regular and may support better blood sugar control. The fats are mostly unsaturated, but there is still some saturated fat (about 2.49g per 100g), so portion size matters—especially if you also eat fatty viands in the same meal. Soybeans also provide carbohydrates (about 35.9g) and sugar (about 7.5g), so pairing them with vegetables and choosing reasonable servings can help balance your plate. Sodium is relatively low (about 2mg per 100g) when the soybeans are not salted or processed with added salt.
Healthier tips
- For your daily pattern (3 full meals + 1–2 snacks), use soybeans as a protein anchor:
- Portion: start with about 1/4 to 1/3 cup cooked soybeans (or a similar serving) per meal, then adjust based on your hunger and activity.
- Balance the plate: pair with lots of non-starchy vegetables (e.g., pechay, kangkong, broccoli) and add a sensible amount of rice or other carbs.
- Choose less salty preparations: if using processed soy (tofu/tempeh), go for low-sodium versions or use less soy sauce.
- Snack idea: roasted soybeans or unsalted soy snacks can be a filling option, but keep the serving small to avoid too many calories.
Common Filipino dishes
Tokwa’t baboy, Tofu sisig, Ginataang monggo with chicharon (use tofu/soy as protein add-on), Tempeh with vegetables, Soy-based adobo (tofu/tempeh), Monggo with tofu
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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