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Soybeans, mature seeds, dry roasted

449 Calories
43.3g Protein
29.0g Carbs
21.6g Fat
8.1g Fiber
Nutrition Facts
Serving Size 100 g
Calories 449
% Daily Value*
Total Fat 21.6g 28%
Saturated Fat 3.1g 16%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 2mg 0%
Total Carbohydrate 29.0g 11%
Dietary Fiber 8.1g 29%
Total Sugars 0g
Protein 43.3g 87%
Vitamin D 0mcg 0%
Calcium 140mg 11%
Iron 4.0mg 22%
Potassium 1,364mg 29%

* 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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Protein 43.3g 46%
Carbs 29.0g 31%
Fat 21.6g 23%

Vitamins

Nutrient Amount % DV
Vitamin C, total ascorbic acid 4.6 MG 5%
Thiamin 0.4 MG 36%
Riboflavin 0.8 MG 58%
Niacin 1.1 MG 7%
Pantothenic acid 0.5 MG 9%
Vitamin B-6 0.2 MG 13%
Folate, total 205 UG 51%
Vitamin B-12 0 UG 0%
Vitamin A, RAE 0 UG 0%
Vitamin D (D2 + D3) 0 UG 0%
Vitamin K (phylloquinone) 37 UG 31%

Minerals

Nutrient Amount % DV
Calcium, Ca 140 MG 11%
Iron, Fe 4.0 MG 22%
Magnesium, Mg 228 MG 54%
Phosphorus, P 649 MG 52%
Potassium, K 1,364 MG 29%
Sodium, Na 2 MG 0%
Zinc, Zn 4.8 MG 43%
Copper, Cu 1.1 MG 120%
Manganese, Mn 2.2 MG 95%
Selenium, Se 19.3 UG 35%

Nutrition Highlights

  • Excellent source of protein with 43.3g per 100g, great for muscle building and recovery.
  • High in dietary fiber (8.1g per 100g), supporting digestive health.
  • Good source of Iron, Fe (22% DV).
  • Rich source of Magnesium, Mg (54% of Daily Value per 100g).
  • Rich source of Phosphorus, P (52% of Daily Value per 100g).
  • Good source of Potassium, K (29% DV).

About Soybeans, mature seeds, dry roasted

These small, versatile legumes are a powerhouse of plant-based nutrition. When dry roasted, they develop a rich, nutty flavor and crunchy texture that makes them a satisfying snack or ingredient. They're one of the highest protein sources among plant foods, offering nearly 43 grams per 100 grams, along with a good balance of healthy fats and dietary fiber. They're also rich in essential minerals like iron, magnesium, and potassium, and contain isoflavones—plant compounds studied for their potential health benefits. While their high protein and fiber content make them excellent for supporting muscle maintenance and digestive health, their calorie density means portion control is important for those managing weight.

In the kitchen, they can be enjoyed straight from the bag as a savory snack, mixed into trail mixes, or sprinkled over salads for added crunch and protein. They're also a great addition to homemade energy bars, granola, or savory baked goods. For those who prefer a softer texture, they can be lightly crushed and added to soups or stews. Because they're already roasted, they don't require cooking, making them a convenient, shelf-stable option for quick meals or on-the-go nutrition. Just be mindful if you have soy allergies or sensitivities, as they are a common allergen.

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