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Mature Soybeans

Mature Soybeans

EverydayDry

Mature soybeans are protein-rich legumes harvested at full maturity and dried for long-term storage. These hard, beige beans provide all nine essential amino acids, making them one of the few complete plant proteins, with significantly higher protein and fiber content than most other legumes. While requiring extended soaking and cooking to soften, they form the base for soy products like tofu and tempeh, though their phytic acid content necessitates proper preparation to maximize nutrient absorption.

Macro Impact

A 1/4 cup serving contains 201 calories, 16g protein, 14g carbs, and 9g fat.

Calorie Burn

How long would it take to burn off 201 calories?
Walking3.5 mph, moderate pace
47 min
YogaModerate effort, gentle pace
34 min
SwimmingModerate effort, freestyle
26 min
Biking12-14 mph, moderate effort
21 min
StairsStair climbing, moderate pace
23 min
Running5 mph (12 min/mile)
17 min

Nutrition Facts

Serving size1/4 cup (45 g)
Amount per serving
Calories201
% Daily Value*
Total Fat9g
11%
Saturated Fat1g
6%
Trans Fat0g
Polyunsaturated Fat5g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium0.9mg
0%
Total Carbohydrate14g
5%
Dietary Fiber7g
24%
Total Sugars3g
Includes Added Sugars0g
0%
Protein16g
Vitamin D0mcg
0%
Calcium125mg
10%
Iron7mg
39%
Potassium810mg
17%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
14 / 275 g
5%
Fiber
7 / 28 g
24%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
5 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
9 / 78 g
11%
Monounsaturated
2 / 31 g
6%
Polyunsaturated
5 / 23 g
22%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
1 / 5 g
13%
Omega 6
4 / 19 g
24%
Omega 9
2 g
Protein
Protein
16 / 80 g
21%
Amino Acids
Histidine
0 / 3 g
16%
Isoleucine
1 / 2 g
56%
Leucine
1 / 3 g
48%
Lysine
1 / 2 g
51%
Methionine
0 / 1 g
21%
Phenylalanine
1 / 2 g
48%
Threonine
1 / 1 g
67%
Tryptophan
0 / 0 g
84%
Valine
1 / 2 g
44%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
34%
Riboflavin, B2
0 / 1 mg
33%
Niacin, B3
1 / 15 mg
5%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
169 / 400 mcg
42%
Vitamin A
1 / 800 mcg
0%
Vitamin C
3 / 83 mg
3%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
3%
Vitamin K
21 / 105 mcg
20%
Minerals
Calcium
125 / 1k mg
12%
Copper
1 / 1 mg
83%
Iron
7 / 13 mg
54%
Magnesium
126 / 370 mg
34%
Manganese
1 / 2 mg
55%
Phosphorous
317 / 700 mg
45%
Potassium
810 / 3k mg
27%
Selenium
8 / 55 mcg
15%
Sodium
1 / 2.3k mg
0%
Zinc
2 / 10 mg
23%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
4 g
Caffeine
0 mg
Choline
52 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Soybeans, mature seeds, raw. USDA Standard Reference, Legacy. Food ID 174270.
  2. 2.Soybeans, dry, raw. Canadian Nutrient File. Food ID 3400.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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