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Legumes, Nuts, and Seeds  / Beans

Soybean seed, dried Nutrition Facts

Utaw buto, tuyo
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 442kcal / 2530kcal (17%)

Macronutrients

Total Fat
17.2 g/ 42g (40%)
Saturated Fat
2.49 g/ 20g (12%)
Cholesterol
0 mg/ 300mg (0%)
low
Unsaturated Fat
13.51 g
Total Carbohydrates
35.9 g/ 348g (10%)
Dietary Fiber
9.5 g/ 20g (47%)
high
Sugar
7.5 g/ 63g (11%)
Protein
35.8 g/ 71g (50%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.71 mg/ 1mg (59%)
high
Vitamin B2
0.3 mg/ 1mg (23%)
source
Vitamin B3
2 mg NE/ 16mg NE (12%)

Minerals

Calcium
364 mg/ 750mg (48%)
high
Iron
9 mg/ 12mg (75%)
high
Phosphorus
494 mg/ 700mg (70%)
high
Sodium
2 mg/ 1500mg (0.13%)
free
Allergen Info
Soybeans
What is this food?
AI-assisted
Dried soybean seeds (soybeans). These are commonly eaten as soybeans or processed into soy foods like tofu and tempeh.
Why it matters to health
AI-assisted
Soybeans are a good plant-based protein source, which helps build and maintain muscles and supports satiety. They also have dietary fiber (about 9.5g per 100g), which can help keep your digestion regular and may support better blood sugar control. The fats are mostly unsaturated, but there is still some saturated fat (about 2.49g per 100g), so portion size matters—especially if you also eat fatty viands in the same meal. Soybeans also provide carbohydrates (about 35.9g) and sugar (about 7.5g), so pairing them with vegetables and choosing reasonable servings can help balance your plate. Sodium is relatively low (about 2mg per 100g) when the soybeans are not salted or processed with added salt.
Healthier tips
AI-assisted
For your daily pattern (3 full meals + 1–2 snacks), use soybeans as a protein anchor:
  • Portion: start with about 1/4 to 1/3 cup cooked soybeans (or a similar serving) per meal, then adjust based on your hunger and activity.
  • Balance the plate: pair with lots of non-starchy vegetables (e.g., pechay, kangkong, broccoli) and add a sensible amount of rice or other carbs.
  • Choose less salty preparations: if using processed soy (tofu/tempeh), go for low-sodium versions or use less soy sauce.
  • Snack idea: roasted soybeans or unsalted soy snacks can be a filling option, but keep the serving small to avoid too many calories.
Common Filipino dishes
Tokwa’t baboy, Tofu sisig, Ginataang monggo with chicharon (use tofu/soy as protein add-on), Tempeh with vegetables, Soy-based adobo (tofu/tempeh), Monggo with tofu
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Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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