Soya Bean Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of soya bean contains 120 calories, 9g protein, 7.5g carbs, and 6.5g fat. Soya Bean is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120 kcal | 6% |
| Protein | 9.0g | 18% |
| Carbohydrates | 7.5g | 3% |
| Total Fat | 6.5g | 8% |
| Fiber | 2.8g | 10% |
| Sodium | 380.0mg | 17% |
| Potassium | 4.0mg | 0% |
| Calcium | 60.0mg | 5% |
| Iron | 280.0mg | 1556% |
| Magnesium | 1.8mg | 0% |
| Zinc | 130.0mg | 1182% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Phosphorus | 30.0mg | 2% |
Is Soya Bean Good for You?
Yes, soya bean is nutritionally dense and offers substantial health benefits. A 100g serving delivers 9g of protein (18% Daily Value), 2.8g of fiber (10% Daily Value), and notable mineral content including 280mg of iron (1556% Daily Value). It is an excellent plant-based protein source, though you should verify sodium content—one serving contains 380mg (17% Daily Value).
Key Health Benefits of Soya Bean
Complete Protein Source — With 9g of protein per 100g (18% Daily Value), soya bean provides all nine essential amino acids, making it is ideal for vegetarians and vegans seeking adequate protein intake without animal products.
Iron-Rich Powerhouse — It is remarkably high in iron, delivering 280mg per 100g serving. This exceptional mineral content supports oxygen transport and red blood cell formation, benefiting those prone to anemia or iron deficiency.
Digestive Support — Soya bean contains 2.8g of dietary fiber per 100g (10% Daily Value), promoting healthy digestion, regular bowel movements, and improved gut health.
Mineral Density — Beyond iron, it is a solid source of zinc at 130mg per serving (1,182% Daily Value), which supports immune function, wound healing, and protein synthesis.
Moderate Calorie Profile — At just 120 calories per 100g (6% Daily Value), soya bean offers substantial nutrition without excess energy, making it is useful in balanced meal planning.
How Does Soya Bean Compare?
Soya bean stands out against similar legumes like chickpeas due to its superior protein content and complete amino acid profile. While chickpeas offer comparable fiber, soya bean delivers higher iron and zinc concentrations, making it is the more mineral-dense choice for plant-based eaters.
Frequently Asked Questions
How many calories is in soya bean?
Soya bean contains 120 calories per 100g serving (6% of your daily value). This moderate calorie density makes it is an efficient nutrient source relative to its caloric cost.
Is soya bean good for weight loss?
Yes, soya bean supports weight loss goals due to its high protein (9g per 100g) and fiber content (2.8g per 100g), both of which promote satiety and reduce overall calorie intake throughout the day.
Does soya bean contain all essential amino acids?
Yes, it is a complete protein containing all nine essential amino acids your body cannot produce independently. This makes it is particularly valuable for vegetarians and vegans meeting their amino acid needs.
Is soya bean suitable for a gluten-free diet?
Soya bean is naturally gluten-free and is safe for those with celiac disease or gluten sensitivity. However, it is important to check product labels if purchasing processed soya bean products, as cross-contamination can occur during manufacturing.
How should I store soya bean to maintain freshness?
Store dried soya bean in an airtight container in a cool, dark place for up to one year. Once cooked, it is best refrigerated in an airtight container for 3-5 days or frozen for up to three months.
How to Track Soya Bean Nutrition with Gram
Logging soya bean into the Gram app gives you instant access to its complete nutrient breakdown, including that impressive iron and zinc content. The app’s AI food scanner recognizes soya bean from photos, making it is quick to add to your daily log without manual data entry. Track your protein, fiber, and mineral intake seamlessly as you work toward your personalized nutrition goals.
Frequently Asked Questions
How many calories is in soya bean?
Soya bean contains 120 calories per 100g serving (6% of your daily value). This moderate calorie density makes it is an efficient nutrient source relative to its caloric cost.
Is soya bean good for weight loss?
Yes, soya bean supports weight loss goals due to its high protein (9g per 100g) and fiber content (2.8g per 100g), both of which promote satiety and reduce overall calorie intake throughout the day.
Does soya bean contain all essential amino acids?
Yes, it is a complete protein containing all nine essential amino acids your body cannot produce independently. This makes it is particularly valuable for vegetarians and vegans meeting their amino acid needs.
Is soya bean suitable for a gluten-free diet?
Soya bean is naturally gluten-free and is safe for those with celiac disease or gluten sensitivity. However, it is important to check product labels if purchasing processed soya bean products, as cross-contamination can occur during manufacturing.
How should I store soya bean to maintain freshness?
Store dried soya bean in an airtight container in a cool, dark place for up to one year. Once cooked, it is best refrigerated in an airtight container for 3-5 days or frozen for up to three months.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track soya bean and thousands of other foods with the Gram app.