Vegetables / Legumes, Nuts, and Seeds
Soybean seed, fresh, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 144kcal / 2530kcal (5%) |
Macronutrients
Protein | 12.4 g/ 71g (17%) | ||||||
Total Fat | 6.4 g/ 42g (15%) | ||||||
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Total Carbs | 9.3 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.25 mg/ 1mg (20%) source |
Vit B2 | 0.14 mg/ 1mg (10%) |
Vit B3 | 1.2 mg NE/ 16mg NE (7%) |
Vit C | 21 mg/ 70mg (30%) source |
Minerals
Calcium | 139 mg/ 750mg (18%) source |
Phosphorus | 176 mg/ 700mg (25%) source |
Iron | 2.2 mg/ 12mg (18%) |
Sodium | 13 mg/ 1500mg (0.87%) very low |
Allergen Info
Soybeans
What is this food?
Boiled fresh soybeans (edamame-style), made from soybean seeds cooked in water.
Why it matters to health
Fresh boiled soybeans are a good plant-based protein source, which helps keep you full and supports muscle maintenance. They also provide dietary fiber (4 g) for better digestion and steadier energy. For fats, they have some total fat (6.4 g) with low saturated fat (0.74 g) and no cholesterol, which is a plus for heart health. Carbs are present (9.3 g) with some natural sugars (2.4 g), so they fit well as part of balanced meals. Sodium is very low (13 mg), making them easy to pair with other foods without worrying too much about salt.
Healthier tips
- For meals/snacks: use about 1/2 to 1 cup (or roughly 50–100 g) as a protein add-on for your 3 full meals or 1–2 snacks.
- Pair with rice or whole grains plus lots of non-starchy vegetables (e.g., pechay, kangkong, sayote) to balance fiber and carbs.
- If you’re watching saturated fat and overall calories, keep toppings light (avoid heavy creamy sauces and too much oil).
- To control portions, treat soybeans as the “protein side,” not the whole meal—balance with vegetables and a reasonable serving of rice or bread.
Common Filipino dishes
Edamame with garlic, Tokwa’t baboy with soybeans (as add-on), Ginisang munggo with soybeans, Soybean-based veggie stir-fry, Soybean salad with tomatoes and onions
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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