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Legumes, Nuts, and Seeds  / Beans

Soybean seed, yellow, cnd, drnd Nutrition Facts

Utaw, dilaw, de lata
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 75%
Calories 138kcal / 2530kcal (5%)

Macronutrients

Total Fat
5.9 g/ 42g (14%)
Cholesterol
0 mg/ 300mg (0%)
Total Carbohydrates
9.4 g/ 348g (2%)
Dietary Fiber
4.3 g/ 20g (21%)
source
Sugar
3.4 g/ 63g (5%)
Protein
11.8 g/ 71g (16%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.01 mg/ 1mg (0.83%)
Vitamin B2
0.48 mg/ 1mg (36%)
high
Vitamin B3
0.8 mg NE/ 16mg NE (5%)

Minerals

Calcium
168 mg/ 750mg (22%)
source
Iron
6.5 mg/ 12mg (54%)
high
Phosphorus
136 mg/ 700mg (19%)
source
Sodium
479 mg/ 1500mg (31%)
Allergen Info
Soybeans
What is this food?
AI-assisted
Yellow soybean (soybeans), usually cooked or processed (like boiled soybeans, soy-based snacks, or soy products).
Why it matters to health
AI-assisted
Soybeans are a good plant-based source of protein, which helps your body build and repair tissues and supports steady energy between meals. They also have dietary fiber (4.3 g per 100 g), which can help keep your digestion regular and may help you feel fuller. The carbs are mostly from natural sugars and fiber (3.4 g sugar), so they’re not the same as refined sweets. Sodium can be relatively high (479 mg per 100 g), especially if the soybeans are salted or processed—so it’s best to watch how much you add or choose lower-sodium versions. Overall, soybeans fit well in a balanced Filipino day (3 meals + 1–2 snacks) when portions are just right.
Healthier tips
AI-assisted
  • For meals: use soybeans as a main protein (e.g., add to viand or rice bowls) and keep the portion around 1/2 to 1 cup cooked depending on your needs.
  • For snacks: choose unsalted or lightly seasoned soy snacks/boiled soybeans, and pair with fruit or veggies for better balance.
  • Balance the plate: include vegetables (half the plate) and carbs (rice, corn, or root crops) in a reasonable amount.
  • If you’re watching salt: rinse canned/processed soy products when possible, and avoid adding extra seasoning.
  • Enjoy variety: rotate soy with other protein sources like fish, eggs, chicken, tofu, and legumes.
Common Filipino dishes
Tokwa’t baboy, Tofu sisig, Ginataang munggo, Monggo guisado, Soy-based tofu stir-fry, Edamame (soybeans)
Images
Food
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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