Vegetables / Legumes, Nuts, and Seeds
Soybean seed, fresh
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 54% |
| Calories | 151kcal / 2530kcal (5%) |
Macronutrients
Protein | 13.1 g/ 71g (18%) | ||||||
Total Fat | 6.1 g/ 42g (14%) | ||||||
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Total Carbs | 10.9 g/ 348g (3%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.37 mg/ 1mg (30%) source |
Vit B2 | 0.15 mg/ 1mg (11%) |
Vit B3 | 1.3 mg NE/ 16mg NE (8%) |
Vit C | 32 mg/ 70mg (45%) high |
Minerals
Calcium | 161 mg/ 750mg (21%) source |
Phosphorus | 184 mg/ 700mg (26%) source |
Iron | 2.4 mg/ 12mg (20%) source |
Sodium | 15 mg/ 1500mg (1%) very low |
Allergen Info
Soybeans
What is this food?
Fresh soybean seeds (edamame-style), boiled or steamed soybeans. They’re usually eaten as a snack or side, and they provide plant-based protein.
Why it matters to health
Fresh soybeans help support muscle and satiety because they’re rich in protein. They also provide dietary fiber (about 4.1 g per 100 g), which can help keep your digestion regular and make you feel fuller between meals. The carbs are moderate (10.9 g) with some natural sugar, so they fit well in a balanced eating pattern. For fats, they have some total fat (6.1 g) but relatively low saturated fat (0.71 g) and no cholesterol. Sodium is low (15 mg), which is good for everyday meals. If you’re watching salt, just avoid adding too much bagoong, salted sauces, or extra seasoning.
Healthier tips
- For daily balance:
- Use a serving size of about 1/2 to 1 cup (roughly 50–100 g) as a snack or side, especially if you already have rice and a main ulam.
- Pair with a balanced plate: add vegetables and a whole-grain or starchy food in the main meal, then keep the snack lighter.
- Flavor smart: choose light salt, calamansi, garlic, or herbs instead of salty dips.
- If you’re eating 3 full meals plus 1–2 snacks, fresh soybeans can be a good protein snack to reduce the need for more fried or processed snacks.
Common Filipino dishes
Edamame-style boiled soybeans, Ginataang munggo with soybeans, Soybean-based tofu sisig, Tokwa’t baboy with tofu (swap with soybeans on the side), Soybean sprout stir-fry
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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