Soybeans, mature seeds, roasted, salted
Whole food · Legumes and Legume Products
Photo: Wikipedia
These are mature soybeans that have been roasted until crunchy and lightly salted, resulting in a deeply nutty, savory snack with a firm, satisfying bite. Packed with nearly 39 grams of protein and over 17 grams of fiber per 100 grams, they are a powerhouse of plant-based nutrition. Their robust, earthy flavor and hearty texture make them a uniquely filling alternative to traditional nuts or chips.
Calorie split: 31% protein · 24% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People love these for their intense, roasted nuttiness and satisfying crunch that feels substantial, not empty. They are a highly versatile, portable snack that bridges the gap between savory chips and protein-rich nuts, making them a staple in many cultures.
⚠️ Watch-outs & how to enjoy it better
The added salt can be a concern for those monitoring sodium intake, and soy is a common allergen. To mitigate, look for low-sodium versions and consume in moderation, pairing them with water or unsalted foods to balance intake.
Key benefits
- Exceptionally high in plant-based protein for muscle maintenance
- Rich in dietary fiber to support digestive health
- Contains all nine essential amino acids
- Good source of iron and magnesium
- Provides healthy unsaturated fats
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Soybeans are the only legume that contains all nine essential amino acids, making them a complete protein source, which is rare in the plant kingdom.
Full nutrition (USDA data · scales with serving)
| Water | 1.9 g |
| Energy | 469 kcal |
| Energy | 1964 kj |
| Protein | 38.5 g |
| Total lipid (fat) | 25.4 g |
| Ash | 3.9 g |
| Carbohydrate, by difference | 30.2 g |
| Fiber, total dietary | 17.7 g |
| Total Sugars | 4.2 g |
| Calcium, Ca | 138 mg |
| Iron, Fe | 3.9 mg |
| Magnesium, Mg | 145 mg |
| Phosphorus, P | 363 mg |
| Potassium, K | 1470 mg |
| Sodium, Na | 163 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.83 mg |
| Manganese, Mn | 2.2 mg |
| Selenium, Se | 19.1 ug |
| Vitamin C, total ascorbic acid | 2.2 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.14 mg |
| Niacin | 1.4 mg |
| Pantothenic acid | 0.45 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 211 ug |
| Folic acid | 0.00 ug |
| Folate, food | 211 ug |
| Folate, DFE | 211 ug |
| Choline, total | 124 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 120 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 200 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.91 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 50.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 2.7 g |
| SFA 18:0 | 0.91 g |
| Fatty acids, total monounsaturated | 5.6 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 5.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 14.3 g |
| PUFA 18:2 | 12.6 g |
| PUFA 18:3 | 1.7 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.51 g |
| Threonine | 1.5 g |
| Isoleucine | 1.7 g |
| Leucine | 2.9 g |
| Lysine | 2.3 g |
| Methionine | 0.47 g |
| Cystine | 0.57 g |
| Phenylalanine | 1.8 g |
| Tyrosine | 1.3 g |
| Valine | 1.8 g |
| Arginine | 2.7 g |
| Histidine | 0.95 g |
| Alanine | 1.7 g |
| Aspartic acid | 4.4 g |
| Glutamic acid | 6.8 g |
| Glycine | 1.6 g |
| Proline | 2.1 g |
| Serine | 2.0 g |
FAQ
Are roasted soybeans a complete protein?
Yes, soybeans are one of the few plant foods that contain all nine essential amino acids, making them a complete protein source.
How do roasted soybeans compare to nuts nutritionally?
Roasted soybeans are higher in protein and fiber than most nuts, but they have a similar fat content. They also contain more iron and magnesium.
Can roasted soybeans be part of a low-carb diet?
While they contain carbs, the high fiber content reduces the net carbs, making them a reasonable option for moderate low-carb diets in controlled portions.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.69 kcal/g · 33% calories from protein · 17.7 g fiber · 4.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.