Soybeans, green, raw
* 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 | 29 MG | 32% | |
| Thiamin | 0.4 MG | 36% | |
| Riboflavin | 0.2 MG | 13% | |
| Niacin | 1.7 MG | 10% | |
| Pantothenic acid | 0.1 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 165 UG | 41% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 9 UG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 197 MG | 15% | |
| Iron, Fe | 3.6 MG | 20% | |
| Magnesium, Mg | 65 MG | 15% | |
| Phosphorus, P | 194 MG | 16% | |
| Potassium, K | 620 MG | 13% | |
| Sodium, Na | 15 MG | 1% | |
| Zinc, Zn | 1.0 MG | 9% | |
| Copper, Cu | 0.1 MG | 14% | |
| Manganese, Mn | 0.5 MG | 24% | |
| Selenium, Se | 1.5 UG | 3% |
Nutrition Highlights
- Good source of protein with 13.0g per 100g.
- Good source of dietary fiber (4.2g per 100g).
- Good source of Iron, Fe (20% DV).
- Good source of Manganese, Mn (24% DV).
- Good source of Vitamin C, total ascorbic acid (32% DV).
- Good source of Thiamin (36% DV).
About Soybeans, green, raw
These vibrant green legumes are young, unripe soybeans harvested before they harden. They're a complete protein source, containing all nine essential amino acids, making them an excellent choice for vegetarians and vegans. A 100-gram serving provides 147 calories, with 13 grams of protein, 11.1 grams of carbohydrates, and 6.8 grams of fat. The 4.2 grams of dietary fiber supports digestive health and helps maintain steady blood sugar levels.
In the kitchen, these tender beans are incredibly versatile. They're commonly steamed or boiled in their pods and served as a popular appetizer, often sprinkled with salt. The beans can also be shelled and added to salads, stir-fries, or grain bowls for a protein boost. Some people blend them into dips or spreads, similar to hummus. When cooking, it's important to note that these beans contain compounds that can interfere with nutrient absorption, so they should always be cooked before eating. Their mild, slightly nutty flavor makes them a pleasant addition to many dishes, and they pair well with both Asian-inspired flavors and more Western preparations.
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