Legumes, Nuts, and Seeds / Beans
Soybean seed, yellow, dried, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 267kcal / 2530kcal (10%) |
Macronutrients
Protein | 12.4 g/ 71g (17%) | ||||||
Total Fat | 6.9 g/ 42g (16%) | ||||||
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Total Carbs | 38.9 g/ 348g (11%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.11 mg/ 1mg (9%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 97 mg/ 750mg (12%) |
Phosphorus | 210 mg/ 700mg (30%) source |
Iron | 1.9 mg/ 12mg (15%) |
Sodium | 2 mg/ 1500mg (0.13%) free |
Allergen Info
Soybeans
What is this food?
Boiled yellow soybeans (dried soybean seeds). They’re a plant-based food commonly eaten as a snack or added to meals.
Why it matters to health
Soybeans are a good source of energy and dietary fiber (about 9.6 g per 100 g), which helps you feel full and supports healthy digestion. They also provide healthy fats (total fat 6.9 g) along with some saturated fat. The carbs include fiber and natural sugars (sugar 4.8 g), so they can fit well in a balanced diet—especially when paired with vegetables and a reasonable portion. Sodium is low (about 2 mg per 100 g) when boiled without added salt, which is helpful for everyday heart health.
Healthier tips
- For snacks: start with small portions (e.g., 1/2 cup cooked) and pair with fruit or non-starchy vegetables.
- For meals: combine with rice or root crops in smaller amounts, and add vegetables plus a lean protein if needed.
- Boil without extra salt; flavor with garlic, onion, herbs, or a squeeze of calamansi instead.
- If you’re watching calories, remember that 100 g is already quite filling—use portion control across your 3 meals and 1–2 snacks.
Common Filipino dishes
Tokwa’t baboy, Soybean sprouts in salads, Ginataang munggo (similar bean family), Tofu sisig, Soy-based veggie stir-fry, Boiled soybeans as a snack
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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