The Plant Protein Nutrition Guide (Beans & Tofu)
Soybeans, cooked (unsalted)
Protein(g/100g)
Primary · 18.21 g/100g
USDA FoodData Central SR Legacy — Soybeans, mature cooked, boiled, without salt (FDC 174271) (2019)
Fiber(g/100g)
Primary · 6 g/100g
USDA FoodData Central SR Legacy — Soybeans, mature cooked, boiled, without salt (FDC 174271) (2019)
Carb(g/100g)
Primary · 8.36 g/100g
USDA FoodData Central SR Legacy — Soybeans, mature cooked, boiled, without salt (FDC 174271) (2019)
Sodium(mg/100g)
Primary · 1 mg/100g
USDA FoodData Central SR Legacy — Soybeans, mature cooked, boiled, without salt (FDC 174271) (2019)
Energy(kcal/100g)
Primary · 172 kcal/100g
USDA FoodData Central SR Legacy — Soybeans, mature cooked, boiled, without salt (FDC 174271) (2019)
Saturated(g/100g)
Primary · 1.3 g/100g
USDA FoodData Central SR Legacy — Soybeans, mature cooked, boiled, without salt (FDC 174271) (2019)
Benefits & risks
Iron 5.14 mg/100 g
benefit · mineral
Non-heme iron — absorption varies with the rest of the plate.
USDA FoodData Central SR Legacy — Soybeans, mature cooked, boiled, without salt (FDC 174271) (2019)
Not medical advice. Emerald = cited upside; amber = caution; stone = form note. Display-only until Methods publishes recipe weights or penalties — and risks never restate Sodium or Saturated columns.
Empty cells mean we do not yet have a method-cited source. Rank on the guide tables is the open-rule champion — not medical advice.