Legumes • Deep Nutrition Analytics
Soybeans, mature seeds, raw
Delivering 446 kcal per 100 grams, Soybeans, mature seeds, raw functions as a legumes with balanced macronutrients (446 kcal) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 184% DV of Copper (1.66 mg), making it an elite dietary source. While caloric density is concentrated at 4.5 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 36.5 g
- Carbohydrates
- 30.2 g
- Fat
- 19.9 g
- Fiber
- 9.3 g
Carbohydrate Quality & Sustained Energy
Soybeans, mature seeds, raw delivers 30.2g of carbohydrates balanced with 9.3g of fiber, yielding 20.9g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carbohydrate, by difference | 30.2 g |
| Energy | 446 kcal |
| Total Sugars | 7.3 g |
| Energy | 1870 kJ |
| Protein | 36.5 g |
| Fiber, total dietary | 9.3 g |
| Total lipid (fat) | 19.9 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 1.7 mg |
| Manganese | 2.5 mg |
| Iron | 15.7 mg |
| Magnesium | 280 mg |
| Phosphorus | 704 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 47 µg |
| Vitamin A, RAE | 1 µg |
| Vitamin A, IU | 22 IU |
| Vitamin C, total ascorbic acid | 6 mg |
| Vitamin B-6 | 0.4 mg |
| Vitamin E (alpha-tocopherol) | 0.8 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 15.7 mg |
| Magnesium, Mg | 280 mg |
| Phosphorus, P | 704 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 1.7 mg |
| Manganese, Mn | 2.5 mg |
| Calcium, Ca | 277 mg |
| Potassium, K | 1800 mg |
| Zinc, Zn | 4.9 mg |
| Selenium, Se | 17.8 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 375 µg |
| Choline, total | 116 mg |
| Betaine | 2.1 mg |
| Isoleucine | 2 g |
| Leucine | 3.3 g |
| Lysine | 2.7 g |
| Cystine | 0.7 g |
| Valine | 2 g |
| Arginine | 3.1 g |
| Histidine | 1.1 g |
| Aspartic acid | 5.1 g |
| Serine | 2.4 g |
| Carotene, beta | 13 µg |
| Folate, food | 375 µg |
| Tryptophan | 0.6 g |
| Threonine | 1.8 g |
| Methionine | 0.5 g |
| Phenylalanine | 2.1 g |
| Tyrosine | 1.5 g |
| Alanine | 1.9 g |
| Glutamic acid | 7.9 g |
| Glycine | 1.9 g |
| Proline | 2.4 g |
| Ash | 4.9 g |
| Fatty acids, total saturated | 2.9 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.1 g |
| Phytosterols | 161 mg |
| Thiamin | 0.9 mg |
| Riboflavin | 0.9 mg |
| Folate, total | 375 µg |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 0.7 g |
| MUFA 18:1 | 4.3 g |
| PUFA 18:2 | 9.9 g |
| PUFA 18:3 | 1.3 g |
| Fatty acids, total monounsaturated | 4.4 g |
| Fatty acids, total polyunsaturated | 11.3 g |
| Niacin | 1.6 mg |
| Pantothenic acid | 0.8 mg |
| Water | 8.5 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 1800 mg of dietary potassium (38% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 15.7 mg of dietary iron (87% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup186 g
Compare Soybeans, mature seeds, raw with Category Peers
Soybeans, mature seeds, raw vs Soy flour, full-fat, roasted
Compared to Soy flour, full-fat, roasted, Soybeans, mature seeds, raw has 4% less fiber and 1% higher calories per 100g.
Soybeans, mature seeds, dry roasted vs Soybeans, mature seeds, raw
Compared to Soybeans, mature seeds, dry roasted, Soybeans, mature seeds, raw has 15% more fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Soybeans, mature seeds, raw?
A standard 100-gram serving of Soybeans, mature seeds, raw contains 446 calories (1866 kJ), alongside 36.5g of protein, 30.2g of carbohydrates, and 19.9g of fat.
In common serving sizes:- 186g (cup): ~830 kcal
Is Soybeans, mature seeds, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 20.9g of net carbs per 100g (30.2g total carbs minus 9.3g fiber), consuming Soybeans, mature seeds, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Soybeans, mature seeds, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Soybeans, mature seeds, raw are:
- Copper: 1.66 mg (184% of your daily value)
- Manganese: 2.52 mg (110% of your daily value)
- Iron: 15.7 mg (87% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 174270).