Soybeans, mature seeds, raw

Not checked yet · database values 446 kcal per 100 g

Not checked for absorption yet: these are the listed values.

Not checked yet: the numbers below are what the database lists.

Cook dried beans well: raw or undercooked, they carry a natural toxin.

Good for

How we counted this

What 100 g gives you: imported foods have no serving size yet.

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.

Protein
Your muscles, and every other tissue, are built and repaired from it.
A lot
Learn more
36.5 g in 100 g: 65% of the 56 g a day men need, 79% of the 46 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
Fibre
Keeps your gut moving.
A lot
Learn more
9.3 g in 100 g: 24% of the 38 g a day men need, 37% 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
Folate
Your body needs it to make DNA and to divide new cells.
A lot
Learn more
375 µg in 100 g: 94% 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
Iron
Carries oxygen in your blood.
A lot
Learn more
15.7 mg in 100 g: 196% of the 8 mg a day men need, 87% of the 18 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, iron fact sheet for health professionals
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
A lot
Learn more
0.87 mg in 100 g: 73% of the 1.2 mg a day men need, 79% 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
Magnesium
Your muscles and nerves need it to work.
A lot
Learn more
280 mg in 100 g: 70% of the 400 mg a day men need, 90% 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
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
A lot
Learn more
0.87 mg in 100 g: 67% of the 1.3 mg a day men need, 79% 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
Potassium
Your nerves, muscles and kidneys need it to work.
A lot
Learn more
1,797 mg in 100 g: 53% of the 3,400 mg a day men need, 69% 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
Zinc
Your immune system and healing wounds depend on it.
A lot
Learn more
4.89 mg in 100 g: 44% of the 11 mg a day men need, 61% 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
Vitamin K1
Your blood needs it to clot.
A lot
Learn more
47 µg in 100 g: 39% of the 120 µg a day men need, 52% 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
Selenium
Your thyroid uses it to make its hormones.
A lot
Learn more
17.8 µg in 100 g: 32% 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
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
A lot
Learn more
0.38 mg in 100 g: 29% 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
Calcium
Builds your bones and teeth.
A lot
Learn more
277 mg in 100 g: 28% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
A lot
Learn more
116 mg in 100 g: 21% of the 550 mg a day men need, 27% 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

3 more nutrients below “a lot”

Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
A little
Learn more
6 mg in 100 g: 7% of the 90 mg a day men need, 8% 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
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
A little
Learn more
0.85 mg in 100 g: 6% 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
Vitamin A
Your eyes need it to see in dim light.
Almost none
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
1 µg in 100 g: 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

Missing from our databases for this food, so left out, not counted as zero: niacin, vitamin B12, vitamin D, omega-3: ALA and omega-3: EPA + DHA.

How to handle it

Phytohaemagglutinin (raw bean lectins)
Common in this kind of food; not tested in this one
Raw or undercooked, these beans carry a natural toxin, the one kidney beans are known for. The FDA’s advice for kidney beans: soak them for at least 5 hours, then boil them in fresh water for at least 30 minutes; a slow cooker doesn’t get hot enough.
Learn more
Source: US FDA, Bad Bug Book, 2nd edition (2012): Phytohaemagglutinin
How we got this
Dry beans, raw.
Raw or undercooked dry beans carry lectins (phytohaemagglutinin): as few as four or five raw kidney beans can cause illness. Soak, then boil (Health Canada: at least 10 minutes; FDA: 30); never slow-cook raw beans. Canned and properly boiled beans are safe.
What cuts it: Soak at least 5 hours, then boil.
Health Canada, Lectins in Dry Legumes (page details date 2017-05-04) · grade C
Every food with phytohaemagglutinin (raw bean lectins)

Watch out

How we counted this

We haven’t checked this food. Foods like it carry these, so they’re shown here until we do. None of them was measured in this food.

Better options

We haven’t checked this food, so we don’t rank it against the foods we have: its numbers are as the database lists them.

Foods we’ve checked in the same group

Black beans, canned and black beans, cooked and chickpeas, canned and chickpeas, cooked and hummus and kidney beans, cannedChecked by us

Check your whole week

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, mature seeds, raw

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	Per 100 calories	How	Source	Grade
Calcium	277 mg	62.11 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	277 mg	62.11 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Carbohydrate	30.16 g	6.76 g	listed used	`US food database (USDA SR Legacy)` #174270	C
	30.16 g	6.76 g	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Choline	115.9 mg	25.99 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	115.9 mg	25.99 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Energy	446 kcal	–	FDC Energy (kcal) used	`US food database (USDA SR Legacy)`	–
	446 kcal	–	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Fat	19.94 g	4.47 g	listed used	`US food database (USDA SR Legacy)` #174270	C
	19.94 g	4.47 g	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Fibre	9.3 g	2.09 g	listed used	`US food database (USDA SR Legacy)` #174270	C
	15.06 g	3.38 g	second database · not used	`Canadian Nutrient File 2026` #3400	C
Folate	375 µg	84.08 µg	listed used	`US food database (USDA SR Legacy)` #174270	C
	375 µg	84.08 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Iron	15.7 mg	3.52 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	15.7 mg	3.52 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Magnesium	280 mg	62.78 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	280 mg	62.78 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Phosphorus	704 mg	157.85 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	704 mg	157.85 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Potassium	1,797 mg	402.91 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	1,797 mg	402.91 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Protein	36.49 g	8.18 g	listed used	`US food database (USDA SR Legacy)` #174270	C
	36.49 g	8.18 g	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Riboflavin (B2)	0.87 mg	0.2 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	0.87 mg	0.2 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Selenium	17.8 µg	3.99 µg	listed used	`US food database (USDA SR Legacy)` #174270	C
	17.8 µg	3.99 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Sodium	2 mg	0.45 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	2 mg	0.45 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Sugars	7.33 g	1.64 g	listed used	`US food database (USDA SR Legacy)` #174270	C
Thiamin (B1)	0.874 mg	0.2 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	0.874 mg	0.2 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Vitamin A	1 µg	0.22 µg	listed used	`US food database (USDA SR Legacy)` #174270	C
	1 µg	0.22 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Vitamin B6	0.377 mg	0.08 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	0.377 mg	0.08 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Vitamin C	6 mg	1.35 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	6 mg	1.35 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Vitamin E	0.85 mg	0.19 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	0.85 mg	0.19 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Vitamin K1	47 µg	10.54 µg	listed used	`US food database (USDA SR Legacy)` #174270	C
	47 µg	10.54 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Water	8.54 g	1.91 g	listed used	`US food database (USDA SR Legacy)` #174270	C
	8.54 g	1.91 g	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Zinc	4.89 mg	1.1 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	4.89 mg	1.1 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C

Other values (fatty acids, amino acids and more)

Nutrient	Per 100 g	Per 100 calories	How	Source	Grade
Beta-carotene	13 µg	2.91 µg	listed used	`US food database (USDA SR Legacy)` #174270	C
	13 µg	2.91 µg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Copper	1.658 mg	0.37 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	1.658 mg	0.37 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Manganese	2.517 mg	0.56 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	2.517 mg	0.56 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Niacin (B3, preformed)	1.623 mg	0.36 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	1.623 mg	0.36 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C
Pantothenic acid (B5)	0.793 mg	0.18 mg	listed used	`US food database (USDA SR Legacy)` #174270	C
	0.793 mg	0.18 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #3400	C

Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.

Hazard rows as the dataset rates them

Phytohaemagglutinin (raw bean lectins) · Worth knowing · Raw or undercooked dry beans carry lectins (phytohaemagglutinin): as few as four or five raw kidney beans can cause illness. Soak, then boil (Health Canada: at least 10 minutes; FDA: 30); never slow-cook raw beans. Canned and properly boiled beans are safe. · Health Canada, Lectins in Dry Legumes
Soy allergy · Worth knowing · Contains soy, a priority allergen (Health Canada). Not a label check: a mixed or processed food can contain allergens no default shows. · Health Canada, Soy - A priority food allergen

Sources

Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026 · dataset · Open Government Licence – Canada 2.0
USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04 · dataset · CC0 1.0 (public domain)
Health Canada, Lectins in Dry Legumes (page details date 2017-05-04)
hc-lectins-legumes · page · Government of Canada terms
Health Canada, Soy - A priority food allergen (page modified 2017-09-11)
hc-soy-priority-allergen · page · Government of Canada terms (Crown copyright; not OGL)

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.