Soybeans, cooked
Checked by us One serving: 91 g (about ½ cup) · 156 kcal
Protein, plus omega-3: ALA and iron. Rich in 3 more nutrients: see Good for.
Nothing to watch for most people.
On warfarin? Keep your vitamin K steady.
Good for
How we counted this
What one serving (91 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
16.6 g in one serving: 30% of the 56 g a day men need, 36% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
- A lot
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
544 mg in one serving: 34% of the 1,600 mg a day men need, 49% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A lot
Iron
Carries oxygen in your blood.
Learn more
4.67 mg in one serving: 58% of the 8 mg a day men need, 26% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
Source: NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
4.03 mg in one serving: 25% of the 16 mg a day men need, 29% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A lot
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.26 mg in one serving: 20% of the 1.3 mg a day men need, 24% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A lot
Magnesium
Your muscles and nerves need it to work.
Learn more
78.2 mg in one serving: 20% of the 400 mg a day men need, 25% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
16 more nutrients below “a lot”
- Some
Fibre
Keeps your gut moving.
Learn more
5.45 g in one serving: 14% of the 38 g a day men need, 22% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Some
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.21 mg in one serving: 16% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Some
Vitamin K1
Your blood needs it to clot.
Learn more
17.5 µg in one serving: 15% of the 120 µg a day men need, 19% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Some
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
468 mg in one serving: 14% of the 3,400 mg a day men need, 18% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- Some
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
49.1 µg in one serving: 12% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Some
Selenium
Your thyroid uses it to make its hormones.
Learn more
6.64 µg in one serving: 12% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Some
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.14 mg in one serving: 12% of the 1.2 mg a day men need, 13% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Some
Zinc
Your immune system and healing wounds depend on it.
Learn more
1.05 mg in one serving: 10% of the 11 mg a day men need, 13% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
The label says 92.7 mg of calcium. Your body gets about 28.7 mg.
From our evidence: Calcium on the label vs calcium absorbed →
Learn more
tested at 98 mg · Heaney, Weaver & Fitzsimmons 1991: high-phytate (ordinary) soybeans · grade A
- 3Soybeans, cooked91 g · 31% gets in · tested at 98 mg ◇29mglabel 93
Listed: 92.7 mg. The word above is read from how well this calcium gets in compared with milk’s: 92.7 mg × 31% (gets in from this food) ÷ 32.1% (from milk) = 89.5 mg, counted as milk’s calcium, which is 9% of 1,000 mg a day.
Source: NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- 3
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
43.2 mg in one serving: 8% of the 550 mg a day men need, 10% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.32 mg in one serving: 2% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
1.55 mg in one serving: 2% of the 90 mg a day men need, 2% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Cadmium
Nothing to watchYou’d need about 3.9 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 1.86 µg
How we got this
A serving a day adds 11% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 79% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 8,500 g a week would reach the limit.
Why this rating: Eating it daily comes to 636 g a week, which stays within the 2,500 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 11% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
EFSA (2012) Cadmium dietary exposure in the European population. EFSA Journal 10(1):2551 · grade B
Checked for lead: fine at normal amounts.
Lead
Nothing to watchYou’d need about 13 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 7.3–7.8% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 2.64 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
lower bound 28, upper bound 30; adds 7.5%
EFSA (2012) Lead dietary exposure in the European population. EFSA Journal 10(7):2831 · grade B
For some people
With warfarin: keep vitamin K intake consistent (label), not avoid.
Learn more
Eat a steady amount, not none. This line goes on every food whose serving gives 10% or more of the daily vitamin K; a few foods below that carry it too, where a source names them. One serving here has about 17 µg of vitamin K1.
Worth knowing
No limit applies, so none is rated.
Sugar
2.7 g of sugar in a 91 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Oxalate: 224 mg per 100 g in the sources we hold. · Akhtar 2011 · grade A
We haven’t rated this food for oxalate. We count only a figure that comes from a grade A or B source and says it was measured per 100 g of the food as eaten, and none of the figures here does both.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 91 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More protein
Chicken breast, roasted28.2 g in 91 g (this food: 16.6 g) · but less omega-3: ALA and iron
Ground beef, 80% lean, cooked24.5 g in 91 g (this food: 16.6 g) · but less omega-3: ALA and iron
Amounts as listed, not adjusted for how much gets in.
For omega-3: ALA: no other main-dish proteins we’ve checked give clearly more, in the same 91 g.
For iron: Chicken liver, simmered would lead, in the same 91 g, but is left out (Preformed vitamin A (retinol): limit it).
More nutrients per serving, counted together
The other main-dish proteins we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Tilapia, cooked- More selenium (49.4 µg vs 6.64 µg)
- More vitamin B12 (1.69 µg vs 0 µg)
- More omega-3: EPA + DHA (123 mg vs 0 mg)
- Less omega-3: ALA (40.9 mg vs 544 mg)
- Less iron (0.63 mg vs 4.67 mg)
Eggs, hard-boiled- More vitamin B12 (1.01 µg vs 0 µg)
- More choline (267 mg vs 43.2 mg)
- More selenium (28 µg vs 6.64 µg)
- Less omega-3: ALA (31.8 mg vs 544 mg)
- Less iron (1.08 mg vs 4.67 mg)
2 foods out of the 10 other main-dish proteins we’ve checked and could compare give clearly more nutrients per serving.
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Lentils, cooked- 105 kcal in 91 g (this food: 156)
- More folate (165 µg vs 49.1 µg)
- Less omega-3: ALA (33.6 mg vs 544 mg)
- Less protein (8.2 g vs 16.6 g)
- Tilapia, cooked
- 116 kcal in 91 g (this food: 156)
- More selenium (49.4 µg vs 6.64 µg)
- More vitamin B12 (1.69 µg vs 0 µg)
- More omega-3: EPA + DHA (123 mg vs 0 mg)
- Less omega-3: ALA (40.9 mg vs 544 mg)
- Less iron (0.63 mg vs 4.67 mg)
Deli turkey breast- 96 kcal in 91 g (this food: 156)
- More niacin (10.6 mg vs 4.03 mg)
- More vitamin B12 (0.34 µg vs 0 µg)
- More vitamin B6 (0.37 mg vs 0.21 mg)
- Less omega-3: ALA (46.4 mg vs 544 mg)
- Less iron (0.38 mg vs 4.67 mg)
Building muscle: more protein and more calories, per 100 g.
- Ground beef, 80% lean, cooked27 g protein · 272 kcal per 100 g
1 food out of the 10 other main-dish proteins we’ve checked and could compare gives clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Bacon, pan-fried (Worth knowing: dioxins and dioxin-like PCBs · portions too different to compare by weight).
Left out: Chicken liver, simmered (Preformed vitamin A (retinol): limit it).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Soybeans, boiled
How the serving was set: 125 mL cooked = 90.9 g (Health Canada K.2; FDC 172 g per cup)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.598 g | 0.54 g | 0.35 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Calcium | 102 mg | 92.72 mg | 59.3 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 83 mg | 75.45 mg | 48.26 mg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| 102 mg | 92.72 mg | 59.3 mg | copy of USDA · not used | Canadian Nutrient File 2026 #3401 | C | |
| Carbohydrate | 8.36 g | 7.6 g | 4.86 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Choline | 47.5 mg | 43.18 mg | 27.62 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| Energy | 172 kcal | 156.35 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Fat | 8.97 g | 8.15 g | 5.22 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| 7.3 g | 6.64 g | 4.24 g | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| Fatty acids, total saturated | 1.297 g | 1.18 g | 0.75 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Fibre | 6 g | 5.45 g | 3.49 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Folate | 54 µg | 49.09 µg | 31.4 µg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 54 µg | 49.09 µg | 31.4 µg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Iron | 5.14 mg | 4.67 mg | 2.99 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 3 mg | 2.73 mg | 1.74 mg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Magnesium | 86 mg | 78.17 mg | 50 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 63 mg | 57.27 mg | 36.63 mg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Niacin (B3, niacin equivalents) | 4.432 mg | 4.03 mg | 2.58 mg | listed used | Canadian Nutrient File 2026 #3401 | C |
| Phosphorus | 245 mg | 222.71 mg | 142.44 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 250 mg | 227.25 mg | 145.35 mg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Potassium | 515 mg | 468.14 mg | 299.42 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 510 mg | 463.59 mg | 296.51 mg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Protein | 18.21 g | 16.55 g | 10.59 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| 14 g | 12.73 g | 8.14 g | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Riboflavin (B2) | 0.285 mg | 0.26 mg | 0.17 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 0.09 mg | 0.08 mg | 0.05 mg | second database · not used · 3.2× | UK food tables (CoFID 2021) #13-116 | C | |
| Selenium | 7.3 µg | 6.64 µg | 4.24 µg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 5 µg | 4.55 µg | 2.91 µg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Sodium | 1 mg | 0.91 mg | 0.58 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 1 mg | 0.91 mg | 0.58 mg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Sugars | 3 g | 2.73 g | 1.74 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| 2.1 g | 1.91 g | 1.22 g | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Thiamin (B1) | 0.155 mg | 0.14 mg | 0.09 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 0.12 mg | 0.11 mg | 0.07 mg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Vitamin A | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174271 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Vitamin B6 | 0.234 mg | 0.21 mg | 0.14 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 0.23 mg | 0.21 mg | 0.13 mg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Vitamin C | 1.7 mg | 1.55 mg | 0.99 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Vitamin E | 0.35 mg | 0.32 mg | 0.2 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 1.13 mg | 1.03 mg | 0.66 mg | second database · not used · 3.2× | UK food tables (CoFID 2021) #13-116 | C | |
| Vitamin K1 | 19.2 µg | 17.45 µg | 11.16 µg | listed used | US food database (USDA SR Legacy) #174271 | C |
| Water | 62.55 g | 56.86 g | 36.37 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| 64.3 g | 58.45 g | 37.38 g | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Zinc | 1.15 mg | 1.05 mg | 0.67 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 0.9 mg | 0.82 mg | 0.52 mg | second database · not used | UK food tables (CoFID 2021) #13-116 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 5 µg | 4.55 µg | 2.91 µg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 6 µg | 5.45 µg | 3.49 µg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Copper | 0.407 mg | 0.37 mg | 0.24 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 0.32 mg | 0.29 mg | 0.19 mg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Ash | 1.91 g | 1.74 g | 1.11 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| Energy | 721 kj | 655.39 kj | 419.19 kj | listed used | US food database (USDA SR Legacy) #174271 | C |
| Vitamin A, IU | 9 iu | 8.18 iu | 5.23 iu | listed used | US food database (USDA SR Legacy) #174271 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174271 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #174271 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174271 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174271 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174271 | C |
| Folate, food | 54 µg | 49.09 µg | 31.4 µg | listed used | US food database (USDA SR Legacy) #174271 | C |
| Folate, DFE | 54 µg | 49.09 µg | 31.4 µg | listed used | US food database (USDA SR Legacy) #174271 | C |
| Tryptophan | 0.242 g | 0.22 g | 0.14 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Threonine | 0.723 g | 0.66 g | 0.42 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Isoleucine | 0.807 g | 0.73 g | 0.47 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Leucine | 1.355 g | 1.23 g | 0.79 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Lysine | 1.108 g | 1.01 g | 0.64 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Methionine | 0.224 g | 0.2 g | 0.13 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Cystine | 0.268 g | 0.24 g | 0.16 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Phenylalanine | 0.869 g | 0.79 g | 0.51 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Tyrosine | 0.63 g | 0.57 g | 0.37 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Valine | 0.831 g | 0.76 g | 0.48 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Arginine | 1.291 g | 1.17 g | 0.75 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Histidine | 0.449 g | 0.41 g | 0.26 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Alanine | 0.784 g | 0.71 g | 0.46 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Aspartic acid | 2.093 g | 1.9 g | 1.22 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Glutamic acid | 3.224 g | 2.93 g | 1.87 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Glycine | 0.77 g | 0.7 g | 0.45 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Proline | 0.974 g | 0.89 g | 0.57 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Serine | 0.965 g | 0.88 g | 0.56 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174271 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| SFA 14:0 | 0.025 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| SFA 16:0 | 0.952 g | 0.87 g | 0.55 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| SFA 18:0 | 0.32 g | 0.29 g | 0.19 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| MUFA 18:1 | 1.956 g | 1.78 g | 1.14 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| PUFA 18:2 | 4.465 g | 4.06 g | 2.6 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| PUFA 18:3 | 0.598 g | 0.54 g | 0.35 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| MUFA 16:1 | 0.025 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Fatty acids, total monounsaturated | 1.981 g | 1.8 g | 1.15 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Fatty acids, total polyunsaturated | 5.064 g | 4.6 g | 2.94 g | listed used | US food database (USDA SR Legacy) #174271 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174271 | C |
| Manganese | 0.824 mg | 0.75 mg | 0.48 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 0.7 mg | 0.64 mg | 0.41 mg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Niacin (B3, preformed) | 0.399 mg | 0.36 mg | 0.23 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 0.5 mg | 0.45 mg | 0.29 mg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Pantothenic acid (B5) | 0.179 mg | 0.16 mg | 0.1 mg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 0.18 mg | 0.16 mg | 0.1 mg | second database · not used | UK food tables (CoFID 2021) #13-116 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #174271 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-116 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Absorption studies
Studies of how much of a nutrient gets in; those done in animals are marked. This page quotes a figure only from a study that passes our screen: adults, graded A, of this food in this preparation, with a test dose on record and a source that has passed our evidence check. The exception is calcium on our calcium card: its figure comes from the card’s own study, checked with the card, and is marked “used” even where that study misses a step of this screen. The others are listed so nothing is hidden, each with the first check it fails.
| Study | Nutrient | Absorbed | Test dose | People | Grade | On this page |
|---|---|---|---|---|---|---|
| Heaney, Weaver & Fitzsimmons 1991: high-phytate (ordinary) soybeans standard · not stated in the abstract (secondary source: cooked) abstract only | Calcium | 31 % | 98 mg | 16 | A | Used |
| Study | Nutrient | Absorbed | Test dose | People | Grade | On this page |
|---|---|---|---|---|---|---|
| Heaney, Weaver & Fitzsimmons 1991: low-phytate line (experimental) low phytate line · not stated in the abstract abstract only | Calcium | 41.4 % | 98 mg | 16 | A | Not used: we haven’t confirmed how the food was prepared in this study. |
| Lozano 1982: soybeans not stated · soybeans, preparation not stated · dose containing approximately 2 mg vitamin B6 abstract only | Vitamin B6 | – | not reported | 5 | B | Not used: it measures something other than the share absorbed. |
| Murray-Kolb et al. 2003: soybeans hydroponically grown, non-nodulating soybeans, intrinsically labelled with 55Fe · soup or muffins (preparation of the beans inside them not stated) · load not reported full text read | Iron | 27 % | not reported | 18 | A | Not used: we haven’t confirmed how the food was prepared in this study. |
| Hodgkinson et al. 2025: soybeans (pig) animal study shelled blanched edamame (immature soybeans); related: edamame, not mature soybeans · Simmered with water · diet protein level not read; ration 0.08 x metabolic body weight (kg^0.75) per day full text read | Protein | 95.5 % | not reported | 6 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
Hazard rows as the dataset rates them
- Cadmium · Nothing to watch: under the limit · A daily serving adds 11% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · EFSA 2012 · B
- Lead · Nothing to watch: doesn’t double average intake · lower bound 28, upper bound 30; adds 7.5% · EFSA 2012 · B
- Soy allergy · Worth knowing · Soy is a Health Canada priority allergen · Health Canada, priority allergens · A
Oxalate, phytate and gut-tolerance measurements
- fodmap excess fructose: 0.1 g/100 g · fresh weight; computed as fructose minus glucose · boiled in unsalted water · grade B · UK food tables (CoFID 2021)
- fodmap excess fructose: 0.03 g/100 g · dried grain; standard deviation 0.06 · unprocessed dried seed · grade B · Alowo 2025
- fodmap excess fructose: not computable (fructose + glucose reported together) g/kg dry matter · dry matter · raw dry soybean · grade C · Wang 2007
- fodmap fos: 3.7 g/100 g · not stated · unprocessed grain, not boiled · grade B · Alowo 2025
- fodmap fructan: 3.7 g/100 g · dried grain (oven-dried at 50 C); standard deviation 0.43 (reported as 'Total FOS') · unprocessed dried seed · grade B · Alowo 2025
- fodmap fructan: not detected (< 0.1 g/100 g dry matter) g/100 g dry matter · dry matter · raw whole dry seeds · grade B · Ispiryan 2020
- fodmap fructan: contested (#33) g/100 g · fresh weight, as eaten (drained) · dried soya beans soaked, boiled in unsalted water, drained · grade B · Biesiekierski 2012
- fodmap gos: 4.43 g/100 g · not stated · unprocessed grain, not boiled · grade B · Alowo 2025
- fodmap gos: 3.55 g/100 g dry matter · dry matter (raffinose/stachyose 3.37 +/- 0.04 plus verbascose 0.19) · raw whole dry seeds · grade B · Ispiryan 2020
- fodmap gos: 0.79 g/100 g · fresh weight, as eaten (drained) · dried soya beans soaked, boiled in unsalted water, drained · grade B · Biesiekierski 2012
- fodmap total: 8.16 g/100 g · not stated · unprocessed grain, not boiled · grade B · Alowo 2025
- histamine: not detected (n = 5) mg/kg · as sold · soybeans · grade A · Sanchezperez 2021
- histamine: range nd–5 · 100% below the detection limit · n 3 mg/kg · dry matter · soaked, then boiled 30 min at 100 C · grade A · Nout 1993
- oxalate soluble: 38 mg/100 g · dry seed · dry seed · grade A · Siener 2021
- oxalate total: 224 mg/100 g · not stated · boiled (from 497 raw) · grade A · Akhtar 2011
- oxalate total: 277 mg/100 g · dry seed · dry seed · grade A · Siener 2021
- tyramine: 113–200 mg/kg · dry matter · soaked, then boiled 30 min at 100 C · grade A · Nout 1993
Sources
- Akhtar MS, Israr B, Bhatty N, Ali A (2011) Effect of cooking on soluble and insoluble oxalate contents in selected Pakistani vegetables and beans. Int J Food Prop 14(1):241-249 · doi:10.1080/10942910903326056
akhtar2011· abstract only · Publisher copyright (journal article) - Alowo et al. 2025, Front Nutr (FODMAP in Ugandan crops; PMC11932858)
alowo2025· full text read · CC BY 4.0 - Biesiekierski JR. Understanding gluten sensitivity: the role of gluten and dietary carbohydrates in the genesis of gastrointestinal symptoms in individuals who do not have coeliac disease. PhD thesis, Monash University (submitted 22 August 2012; deposited in Bridges 2017). Chapter 4 reproduces Biesiekierski et al. J Hum Nutr Diet 2011;24:154-176. · doi:10.26180/4621804.v1
biesiekierski2012-thesis· full text read · In Copyright (rightsstatements.org InC 1.0, figshare licence field) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - EFSA (2012) Cadmium dietary exposure in the European population. EFSA Journal 10(1):2551 · doi:10.2903/j.efsa.2012.2551
efsa-2012-cadmium-exposure· full text read · EFSA Journal: CC BY-ND 4.0 - EFSA (2012) Lead dietary exposure in the European population. EFSA Journal 10(7):2831 · doi:10.2903/j.efsa.2012.2831
efsa-2012-lead-exposure· full text read · EFSA Journal: CC BY-ND 4.0 - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Common food allergens (priority allergens list)
hc-priority-allergens· page · Government of Canada terms (Crown copyright; not OGL) - Ispiryan L, Zannini E, Arendt EK. Characterization of the FODMAP-profile in cereal-product ingredients. J Cereal Sci 2020;92:102916. · doi:10.1016/j.jcs.2020.102916
ispiryan2020· full text read · journal pre-proof copy from the UCC repository (CORA) - Nout MJR, Ruikes MMW, Bouwmeester HM, Beljaars PR. Effect of processing conditions on the formation of biogenic amines and ethyl carbamate in soybean tempe. J Food Safety 1993;13:293-303. · doi:10.1111/j.1745-4565.1993.tb00114.x
nout1993· full text read · Wageningen repository copy (Article 25fa) - Lozano de Gonzalez P (1982). The bioavailability of vitamin B6 from selected foods as measured by urinary 4-pyridoxic acid in men saturated with pyridoxine. MS thesis, Oregon State University (advisor LT Miller).
osu:lozano1982· abstract only · ScholarsArchive@OSU (rights not evaluated) - Murray-Kolb LE, Welch R, Theil EC, Beard JL (2003). Women with low iron stores absorb iron from soybeans. Am J Clin Nutr 77:180-4 · doi:10.1093/ajcn/77.1.180 · PMID 12499339
pmid:12499339· full text read · licence not recorded - Heaney RP, Weaver CM, Fitzsimmons ML. Soybean phytate content: effect on calcium absorption. Am J Clin Nutr 1991;53:745–7 · doi:10.1093/ajcn/53.3.745 · PMID 2000830
pmid:2000830· abstract only · Publisher copyright (journal article) - Hodgkinson SM, Stroebinger N, Stein HH, Fanelli NS, de Vries S, van der Wielen N, et al. True ileal amino acid digestibility of human foods classified according to food type as determined in the growing pig. J Nutr 2025;155:3384-3400. · doi:10.1016/j.tjnut.2025.08.004 · PMID 40812478
pq_hodgkinson2025· full text read · CC BY (Europe PMC licence field) - Sánchez-Pérez S et al. 2021, Nutrients 13:1395, Table 1 (histamine)
sanchezperez2021· full text read · CC BY 4.0 - Siener R et al. 2021 (oxalate in legumes and vegetables; CC BY 4.0)
siener2021· full text read · CC BY 4.0 - Wang Q, Ke L, Yang D, Bao B, Jiang J, Ying T. Change in oligosaccharides during processing of soybean sheet. Asia Pac J Clin Nutr 2007;16(Suppl 1):89-94. · PMID 17392083
wang2007· full text read · open access (APJCN)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.