Legumes, Nuts, and Seeds / Beans
Soybean seed, yellow, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 456kcal / 2530kcal (18%) |
Macronutrients
Protein | 35.8 g/ 71g (50%) | ||||||
Total Fat | 19.5 g/ 42g (46%) | ||||||
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Total Carbs | 34.2 g/ 348g (9%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.5 mg/ 1mg (41%) high |
Vit B2 | 0.22 mg/ 1mg (16%) source |
Vit B3 | 2.4 mg NE/ 16mg NE (15%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 238 mg/ 750mg (31%) high |
Phosphorus | 568 mg/ 700mg (81%) high |
Iron | 4.8 mg/ 12mg (40%) high |
Sodium | 33 mg/ 1500mg (2%) very low |
Allergen Info
Soybeans
What is this food?
Dried yellow soybeans (soy seeds). These are commonly used to make tofu, soy milk, tempeh, and soy-based sauces, and can also be cooked as whole beans.
Why it matters to health
Soybeans are a good plant-based protein and also provide dietary fiber (about 9.6g per 100g), which helps you feel full and supports healthy digestion. They contain carbohydrates (34.2g) and some sugar (7.6g), so pairing them with vegetables and controlling portions helps keep meals balanced. Soybeans also have total fat (19.5g) with saturated fat (2.56g); choosing cooking methods like boiling, steaming, or lightly sautéing can keep your fat intake more heart-friendly. Sodium is low (33mg), which is good, but watch out for added salt when using soy sauce or processed soy products.
Healthier tips
- For daily meals (3 full meals + 1–2 snacks), use soybeans as a protein option: aim for about a palm-sized portion of cooked soy (or 1–2 servings of tofu/soy milk) per meal.
- Boost fiber and micronutrients by adding non-starchy vegetables (e.g., kangkong, pechay, ampalaya, okra) to your dish.
- If you’re using soy sauce, choose less-salty options and taste before adding more.
- Prefer boiled/steamed soybeans or tofu; limit deep-fried versions.
- If you’re snacking, consider unsweetened soy milk or small servings of cooked soy with fruit/vegetables instead of sweetened drinks.
Common Filipino dishes
Tokwa’t baboy, Tofu sisig, Ginataang monggo with tofu, Soy milk (unsweetened) with oats, Togue/vegetable stir-fry with tofu, Tempeh with 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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