Soybeans, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Nutrient-dense and versatile, cooked soybeans offer a firm texture and mild, nutty flavor, perfect for adding protein to salads, stir-fries, or enjoying as a simple snack.
Per 100g reference serving, Soybeans, cooked provides 218 kcal of energy, 16.9g protein (29% of calories), 7.77g total carbohydrates (13% of calories, including 5.6g dietary fiber and 2.79g sugars), and 14.8g total fat (58% of calories).
Vitamins Profile in Soybeans, cooked (Per 100g)
Track how Soybeans, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1.5 mg | 1.7% DV |
| Vitamin E (Alpha-Tocopherol) | 1.56 mg | 10.4% DV |
| Vitamin K (Phylloquinone) | 24.4 µg | 20.3% DV |
| Vitamin B1 (Thiamin) | 0.137 mg | 11.4% DV |
| Vitamin B2 (Riboflavin) | 0.252 mg | 19.4% DV |
| Vitamin B3 (Niacin) | 0.352 mg | 2.2% DV |
| Vitamin B6 (Pyridoxine) | 0.207 mg | 12.2% DV |
| Total Folate (Vitamin B9) | 48 µg | 12% DV |
| Folate (Dietary Folate Equivalents) | 48 µg | 12% DV |
| Natural Food Folate | 48 µg | 12% DV |
| Choline | 44.2 mg | 8% DV |
| Beta-Carotene | 5 µg | 0.1% DV |
Minerals & Electrolytes in Soybeans, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 4.79 mg | 26.6% DV |
| Calcium (Ca) | 95 mg | 7.3% DV |
| Magnesium (Mg) | 80 mg | 19% DV |
| Potassium (K) | 479 mg | 10.2% DV |
| Zinc (Zn) | 1.07 mg | 9.7% DV |
| Selenium (Se) | 6.8 µg | 12.4% DV |
| Phosphorus (P) | 228 mg | 18.2% DV |
| Copper (Cu) | 0.378 mg | 42% DV |
| Sodium (Na) | 217 mg | 9.4% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.84 g | 52.5% DV |
| Linoleic Acid (Omega-6 PUFA) | 6.36 g | 45.4% DV |
| Monounsaturated Fat (MUFA) | 4.6 g | 15.3% DV |
| Polyunsaturated Fat (PUFA) | 7.21 g | 36% DV |
| Saturated Fat (SFA) | 2.08 g | 10.4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Soybeans, cooked contains 218 calories (kcal), 16.9g of protein, 7.77g of carbohydrates (5.6g fiber, 2.79g total sugars), and 14.8g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Soybeans, cooked has an estimated food pH of 6.6 and a Potential Renal Acid Load (PRAL) score of 3.35 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Soybeans, cooked: Soybeans. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Soybeans, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.