Roasted Soybeans
Crunchy roasted soynuts: calorie-dense, high in protein, and easy to overeat from the packet.
Nutrition per 100 g
Standardised to 100 g of roasted soybeans, roasted for fair comparison. Typical serving: 30 g roasted — 141 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 470 kcal | 141 kcal | 100 kcal |
| Protein | 38.7 g | 11.6 g | 8.2 g |
| Carbohydrate | 30.3 g | 9.1 g | 6.5 g |
| Fat | 25.3 g | 7.6 g | 5.4 g |
| Fibre | 17.7 g | 5.3 g | 3.8 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of roasted soybeans, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 10 µg | 3 µg | 1% |
| Vitamin C | 2.2 mg | 0.66 mg | 2% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.91 mg | 0.27 mg | 6% |
| Vitamin K | 50.4 µg | 15.1 µg | 42% |
| Thiamin | 0.1 mg | 0.03 mg | 8% |
| Riboflavin | 0.14 mg | 0.042 mg | 11% |
| Niacin | 1.4 mg | 0.42 mg | 9% |
| Vitamin B6 | 0.21 mg | 0.063 mg | 12% |
| Folate | 211 µg | 63.3 µg | 53% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.45 mg | 0.14 mg | 9% |
| Choline | 124 mg | 37.2 mg | 23% |
| Minerals | |||
| Calcium | 138 mg | 41.4 mg | 11% |
| Iron | 3.9 mg | 1.2 mg | 22% |
| Magnesium | 145 mg | 43.5 mg | 35% |
| Phosphorus | 363 mg | 109 mg | 29% |
| Potassium | 1470 mg | 441 mg | 31% |
| Sodium | 163 mg | 48.9 mg | 7% |
| Zinc | 3.1 mg | 0.93 mg | 28% |
| Selenium | 19.1 µg | 5.7 µg | 35% |
| Copper | 0.83 mg | 0.25 mg | 92% |
| Manganese | 2.2 mg | 0.66 mg | 96% |
Source: USDA FoodData Central — Soybeans, mature seeds, roasted, salted
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat roasted soybeans?
- Useful fibre in a familiar, everyday food.
- Crunchy roasted soynuts: calorie-dense, high in protein, and easy to overeat from the packet.
How to include it
- Simmer until tender and season well; tinned versions only need rinsing.
- Typical pairing ideas: Salads, Trail mix, Soy sauce.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- fibre
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Young soybeans with a complete amino acid profile: 18 g protein and 8 g fibre per cup.
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