The Core Macronutrients in 100g of Soybeans
A 100g serving of boiled soybeans provides a rich blend of macronutrients that contribute to overall health. The specific values can vary based on factors like preparation, but an average boiled serving provides a solid nutritional foundation.
Caloric and Water Content
On average, 100g of boiled soybeans contains approximately 172-173 calories. A substantial portion of the bean's weight, about 63%, is water, contributing to its satisfying texture and density.
Protein, Carbohydrates, and Fiber
Soybeans are renowned for their high protein content, making them a cornerstone of many plant-based diets. A 100g serving delivers around 16.6 to 18.2 grams of protein, a complete protein that contains all nine essential amino acids. The carbohydrate content is relatively low, typically 8.4 to 9.9 grams, and contains a healthy amount of dietary fiber.
Fat Content
As an oilseed, soybeans contain a healthy amount of fats, predominantly the beneficial polyunsaturated and monounsaturated varieties. In a 100g serving, you will find around 9 grams of total fat, which includes:
- Polyunsaturated Fat: ~5.06 grams
- Monounsaturated Fat: ~1.98 grams
- Saturated Fat: ~1.3 grams
Essential Vitamins in a 100g Portion
Beyond macronutrients, soybeans are a surprising source of several key vitamins necessary for bodily function. Processing can affect nutrient levels, but whole, boiled beans provide a notable amount.
Key Vitamins Present
- Vitamin K1 (Phylloquinone): This vitamin is crucial for blood clotting and is present in legumes like soybeans. A 100g serving of boiled soybeans contains roughly 19µg of Vitamin K.
- Folate (Vitamin B9): Vital for various body functions, especially during pregnancy, folate is richly available in soybeans. Boiled soybeans offer about 54µg per 100g.
- Thiamine (Vitamin B1): Playing an important role in many bodily processes, thiamine is also found in a 100g portion of soybeans.
- Riboflavin (Vitamin B2): As another B vitamin, riboflavin is also present in noteworthy amounts.
The Rich Mineral Content of 100g Soybeans
Soybeans are an excellent source of essential minerals, which contribute to everything from bone health to metabolic processes.
A Mineral-Rich Profile
- Molybdenum: An essential trace element found abundantly in soybeans.
- Iron: Crucial for energy and red blood cell production, a 100g serving offers around 5.1mg of iron.
- Phosphorus: Essential for bone health and abundant in soybeans. A 100g serving provides about 245mg.
- Manganese: A trace element vital for many bodily functions.
- Potassium: An important electrolyte, found in significant quantities, around 515mg per 100g boiled.
- Magnesium: A 100g portion contains about 86mg of magnesium, important for muscle and nerve function.
Comparison of Soybean Preparations
The nutritional density of soybeans can shift significantly depending on how they are prepared. This table illustrates how cooking methods alter the caloric and macronutrient profile of a 100g serving.
| Nutrient | Boiled Soybeans (100g) | Dry Roasted Soybeans (100g) |
|---|---|---|
| Calories | 173 kcal | 451 kcal |
| Protein | ~17g | ~40g |
| Carbohydrates | ~10g | ~33g |
| Fiber | ~6g | ~8g |
| Fat | ~9g | ~22g |
Health Benefits Associated with Soybeans
Consumption of soybeans is associated with a number of health advantages, primarily due to their unique nutritional makeup, including protein, fiber, and plant compounds like isoflavones.
A list of health benefits includes:
- May Support Heart Health: The plant compounds and healthy fats in soybeans are linked to supporting cholesterol balance, including reducing LDL ('bad') cholesterol.
- Aids Menopause Symptoms: Isoflavones in soy are a type of phytoestrogen that may help alleviate menopausal symptoms like hot flashes for some women.
- Supports Bone Health: For postmenopausal women, the isoflavones found in soy may help reduce bone loss and improve bone mineral density.
- Helps Prevent Cancer: Studies suggest that regular, moderate intake of soy foods, especially rich in isoflavones, may lower the risk of breast and prostate cancers.
- Promotes Gut Health: The high fiber content of soybeans, which includes prebiotic fibers, helps foster beneficial gut bacteria.
Important Considerations
While soybeans offer numerous benefits, it's also important to be aware of potential issues for some individuals:
- Antinutrients: Like many beans, soybeans contain antinutrients such as trypsin inhibitors and phytates. Soaking and cooking can significantly reduce these compounds.
- Thyroid Function: For individuals with existing thyroid conditions, high soy intake might interfere with thyroid activity. It is advisable to consult a healthcare provider.
- Allergies and Digestive Issues: Soy is a common allergen, and its FODMAP content may cause digestive discomfort for some people, particularly those with Irritable Bowel Syndrome (IBS).
Conclusion
In summary, asking "how many nutritional facts are in 100g of soybeans" reveals a dense profile of health-promoting compounds. A typical 100g serving, especially when boiled, is rich in complete plant protein, healthy fats, and dietary fiber, while being low on the glycemic index. It also provides essential vitamins like folate and K1, and minerals including iron, magnesium, and potassium. The presence of isoflavones adds powerful antioxidant and other health-promoting properties. By understanding the nutritional specifics and variations based on preparation, one can effectively incorporate this versatile legume into a balanced and healthy diet.
For more in-depth research on soy and health, consult resources from the National Center for Complementary and Integrative Health.
