Soybeans, mature seeds, raw
FDC 174270cup (186 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 84 · +21 vs Legumes & beans medianRaw mature soybeans post the same Strong-band score as their processed cousins, 84 of 100, ranking 13th of 60 in the Legumes & beans field. The standout figures are iron at 87% DV and protein at 73% DV, with magnesium at 67% DV and potassium at 38% DV rounding out a genuinely well rounded seed.
These are the dried beans behind miso, tempeh, and tofu, and before any of that they need a long soak and a full cook; raw soybeans are not eaten as they come out of the bag. A cooked cup, measured here at 186 g raw, works well folded into grain bowls or braises, and at 446 calories per 100 g raw weight, portioning matters more than with lighter legumes.
See how this score is calculated, build a plate around soybeans, mature seeds, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 446 kcal | 22% |
| Total fat | 20 g | 26% |
| Saturated fat | 2.9 g | 14% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 30 g | 11% |
| Dietary fiber | 9.3 g | 33% |
| Sugars | 7.3 g | |
| Protein | 37 g | 73% |
| Potassium | 1800 mg | 38% |
| Calcium | 277 mg | 21% |
| Iron | 16 mg | 87% |
| Magnesium | 280 mg | 67% |
| Vitamin C | 6 mg | 7% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.85 mg | 6% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 830 kcal | 41% |
| Total fat | 37 g | 47% |
| Saturated fat | 5.4 g | 27% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.7 mg | 0% |
| Carbohydrate | 56 g | 20% |
| Dietary fiber | 17 g | 62% |
| Sugars | 14 g | |
| Protein | 68 g | 136% |
| Potassium | 3348 mg | 71% |
| Calcium | 515 mg | 40% |
| Iron | 29 mg | 162% |
| Magnesium | 521 mg | 124% |
| Vitamin C | 11 mg | 12% |
| Vitamin A | 1.9 µg | 0% |
| Vitamin E | 1.6 mg | 11% |
Source: USDA FoodData Central · Public domain
FDC 174270Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Soy flour, full-fat, rawDensity 84 vs 84Soy protein isolateDensity 84 vs 84NattoDensity 86 vs 84Original analysis by NutriVerdict
In the kitchen and how to use it
Raw mature soybeans need a long soak and simmer before they are edible, as with most dried beans; once cooked they turn up in soups, stews, braises, and bean salads, or are pressed and processed into tofu, tempeh, soy milk, and edamame-style dishes. Their flavor is mild and earthy, and their firm texture holds up well in slow-cooked dishes alongside grains like rice or barley. Cooked soybeans also blend smoothly into dips and spreads, much like chickpeas are used for hummus, and roasted soybeans make a crunchy, savory snack on their own.
Dried soybeans store for a long time in a sealed container in a cool, dark cupboard, making them a practical pantry staple to cook in batches ahead of time and freeze in portions. A cooked serving built from this profile brings 36.5 grams of protein and 9.3 grams of fiber per 100 grams, plus 87% of the Daily Value for iron, so a bean-based main dish can cover a substantial share of both nutrients in one bowl. They are also naturally very low in sodium, at just 2 milligrams per 100 grams, and provide 67% of the Daily Value for magnesium per 100 grams, leaving room to season a dish with herbs, spices, or a splash of vinegar instead of relying on salt.
Frequently asked questions about soybeans, mature seeds
Do soybeans need to be soaked before cooking?
Yes, dried mature soybeans require a long soak followed by simmering until tender, similar to other dried beans like chickpeas or kidney beans.
Is soybeans a good source of iron?
Yes, raw mature soybeans provide 87% of the Daily Value for iron per 100 grams, one of the higher iron levels among common beans.
What dishes are soybeans used in?
Cooked soybeans go into soups, stews, and bean salads, and are also processed into tofu, tempeh, and soy milk.