Mature Soybeans
Mature soybeans are an excellent source of plant-based protein and contribute to a balanced diet with their rich fiber content. They provide essential minerals such as iron, calcium, and potassium, which play a key role in maintaining overall health. Their low saturated fat content and presence of B vitamins make them a nutritious and wholesome choice. Ideal for those seeking nutrient-dense foods with minimal sodium.
Macronutrient distribution
A Serving (45 g) of Mature Soybeans contains 201 calories, 16.4 g of protein, 13.6 g of carbohydrates, and 9 g of fat.
- Protein
- 16.4 g33%
- Carbs
- 13.6 g27%
- Fat
- 9 g40%
of calories
Calorie Burn
How long would it take to burn off 201 calories?
- Walking3.5 mph, moderate pace36 min
- YogaModerate effort, gentle pace51 min
- SwimmingFreestyle, moderate effort26 min
- Biking12–14 mph, moderate effort19 min
- StairsStair climbing, moderate pace26 min
- Running5 mph (12 min/mile)18 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (45 g)
Carbohydrates
- Carbohydrates13.6 / 313 g(4%)
- Dietary Fiber6.8 / 38 g(18%)
- Soluble Fiber2.3 g
- Insoluble Fiber4.5 g
- Total Sugars3.3 g
Fats
- Total Fat9 / 83 g(11%)
- Saturated Fat1.3 / 25 g(5%)
- Monounsaturated Fat2 g
- Polyunsaturated Fat5.1 g
- Omega-30.6 g
- Omega-64.5 g
- Omega-92 g
- Oleic Acid2 g
- Stearic Acid0.32 g
- Linoleic Acid4.5 g
- Myristic Acid0.02 g
- Palmitic Acid0.95 g
- Alpha-Linolenic Acid (ALA)0.6 g
Protein
- Protein16.4 / 56 g(29%)
Amino Acids
- Lysine1.2 g
- Serine1.1 g
- Valine0.91 g
- Alanine0.86 g
- Cystine0.29 g
- Cysteine0.14 g
- Proline1.1 g
- Arginine1.4 g
- Histidine0.49 g
- Threonine0.79 g
- Isoleucine0.89 g
- Methionine0.25 g
- Tryptophan0.27 g
- Glutamic Acid3.5 g
- Aspartic Acid2.3 g
- Phenylalanine0.95 g
- Glycine0.85 g
- Leucine1.5 g
- Tyrosine0.69 g
Vitamins
- Vitamin A0.45 / 900 ug(0%)
- Vitamin C2.7 / 90 mg(3%)
- Vitamin E0.38 / 15 mg(3%)
- Vitamin K21.2 / 120 ug(18%)
- Vitamin B60.17 / 1.3 mg(13%)
- Thiamin (B1)0.39 / 1.2 mg(33%)
- Riboflavin (B2)0.39 / 1.3 mg(30%)
- Niacin (B3)0.73 / 16 mg(5%)
- Folate168.8 / 400 ug(42%)
- Pantothenic Acid (B5)0.36 / 5 mg(7%)
- Choline52.2 / 550 mg(9%)
Minerals
- Calcium124.7 / 1,000 mg(12%)
- Iron7.1 / 8 mg(88%)
- Magnesium126 / 420 mg(30%)
- Phosphorus316.8 / 700 mg(45%)
- Potassium810 / 3,400 mg(24%)
- Sodium0.9 / 2,300 mg(0%)
- Zinc2.2 / 11 mg(20%)
- Copper0.75 / 0.9 mg(83%)
- Manganese1.1 / 2.3 mg(49%)
- Selenium8 / 55 ug(15%)
Other
- Water3.8 / 3,700 g(0%)
Sources
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