Soybeans, green, cooked, boiled, drained, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 17 MG | 19% | |
| Thiamin | 0.3 MG | 22% | |
| Riboflavin | 0.2 MG | 12% | |
| Niacin | 1.3 MG | 8% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 111 UG | 28% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 8 UG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 145 MG | 11% | |
| Iron, Fe | 2.5 MG | 14% | |
| Magnesium, Mg | 60 MG | 14% | |
| Phosphorus, P | 158 MG | 13% | |
| Potassium, K | 539 MG | 11% | |
| Sodium, Na | 14 MG | 1% | |
| Zinc, Zn | 0.9 MG | 8% | |
| Copper, Cu | 0.1 MG | 13% | |
| Manganese, Mn | 0.5 MG | 22% | |
| Selenium, Se | 1.4 UG | 3% |
Nutrition Highlights
- Good source of protein with 12.4g per 100g.
- Good source of dietary fiber (4.2g per 100g).
- Good source of Manganese, Mn (22% DV).
- Good source of Thiamin (22% DV).
- Good source of Folate, total (28% DV).
About Soybeans, green, cooked, boiled, drained, without salt
These small, vibrant legumes are a staple in many cuisines, particularly in East Asia, where they are enjoyed both fresh and cooked. When prepared by boiling and draining, they retain their bright green color and tender texture, making them a versatile ingredient in a variety of dishes. Nutritionally, they stand out as a powerhouse of plant-based protein, offering a substantial 12.4 grams per 100-gram serving. This makes them an excellent choice for vegetarians and vegans looking to meet their protein needs. In addition to protein, they provide a balanced mix of carbohydrates and healthy fats, along with a notable 4.2 grams of dietary fiber, which supports digestive health and helps maintain steady energy levels.
Beyond their macronutrient profile, these legumes are rich in essential micronutrients, including folate, vitamin K, and manganese, all of which play important roles in overall health. Folate is particularly valuable for cell growth and metabolism, while vitamin K supports bone health and blood clotting. Manganese contributes to antioxidant defenses and bone development. Their mild, slightly nutty flavor makes them a flexible addition to meals—they can be tossed into salads, blended into dips like hummus, or simply enjoyed as a side dish with a sprinkle of salt or seasoning. Whether incorporated into soups, stir-fries, or grain bowls, they offer both nutrition and culinary versatility, making them a valuable component of a balanced diet.
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