Source: USDA FoodData Central · Raw, Mature · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Iron | 4.4mg | 24% | |
| Manganese | 0.97mg | 42% | |
| Magnesium | 86mg | 20% | |
| Phosphorus | 245mg | 20% | |
| Potassium | 515mg | 11% | |
| Copper | 0.41mg | 46% | |
| Zinc | 1.15mg | 10% | |
| Vitamin B6 | 0.23mg | 14% | |
| Folate | 54µg | 14% | |
| Thiamine (B1) | 0.16mg | 13% |
| Weight | Calories | Protein | Net Carbs | Fiber |
|---|
Net carbs: 3.9g/100g — lowest of any legume. Complete protein (PDCAAS 1.0). GI ~15 — lowest of any legume. Rich in isoflavones (~90mg/100g). Highest protein legume (16.64g/100g cooked). Also the basis for tofu, tempeh, soy milk, miso.
Soybeans are the only legume with a PDCAAS of 1.0 — the maximum protein quality score, shared with eggs and meat. All other legumes are limiting in methionine, requiring grain combination for complete protein. Soy protein is as effective as whey protein for muscle protein synthesis in multiple comparative studies. This makes soybeans uniquely valuable for vegans and vegetarians who need high-quality standalone protein sources.
Soy isoflavones (genistein, daidzein) are phytoestrogens — but at 1/1,000 to 1/100,000 the potency of human oestrogen. Multiple large meta-analyses find no hormonal disruption in men or women from dietary soy. Benefits include: reduced breast cancer risk (particularly in Asian populations with lifelong exposure), reduced cardiovascular disease risk, reduced menopausal symptoms, and improved bone density. The 'soy causes cancer' claim is not supported by clinical evidence.
Soybeans provide 4.4mg of iron per 100g — the highest of any legume, and comparable to beef (2.7mg). While non-haem iron is less bioavailable than haem iron, soybeans also contain significant amounts of vitamin C and citric acid that enhance non-haem iron absorption. For vegan diets, soybeans are the most iron-efficient plant protein source.
The FDA approved a health claim for soy protein: 25g of soy protein daily may reduce cardiovascular disease risk. Multiple meta-analyses confirm soy protein significantly reduces LDL cholesterol by 3-5mg/dL. Soy isoflavones also improve arterial flexibility and reduce blood pressure. The combination of protein, fiber, potassium, and isoflavones makes soybeans one of the most cardioprotective foods available.
Nutrition values from USDA FoodData Central. Not medical advice.