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Soybeans Nutrition Facts

Chandramita Bora May 6, 2019
Soybeans belong to the class of legumes. They are an important source of protein, and have several health benefits. Know more about the health benefits of soybeans through this write-up.
Soybeans are considered to be a relatively cheap and easily available source of complete protein for humans. They are native to East Asia. The soybean plant has been in use for around 5,000 years in China. Soybeans are also grown to produce a wide range of products, like oil, soy milk, soy sauce, tofu, yogurt, flour, etc.
Soybeans are found in various sizes, and in a wide range of colors, like yellow, brown, black, mottled, etc.

Soybeans Nutrition Facts

As mentioned already, they are a source of protein, and they can provide all the essential amino acids. The essential amino acids are those that cannot be synthesized by our body, and so, they have to be acquired from food.
Animal proteins are known as the source of complete protein, as they contain all the essential amino acids. On the other hand, most of the plant food sources cannot supply all the essential amino acids required by our body. But soybeans can provide complete protein, due to which they are an ideal food for vegetarians and vegans.
The protein content of dry soybeans is 40%, while carbohydrates and fats account for about 35% and 20% respectively. The remaining 5% is ash. The outer hull (dry outer covering) of soybeans is a rich source of dietary fibers. It contains both soluble and insoluble fibers.
Soluble fiber can have several important health benefits. It can lower the level of cholesterol and blood sugar, while insoluble fiber can promote digestive health. It has been found that soluble fiber can also lower the risk of developing colon cancer.
Soybeans can also provide a significant amount of iron, vitamin C, thiamine, folate or folic acid, calcium, magnesium, potassium, zinc, and manganese.
1 cup or 256g raw soybeans usually contain about 376 calories, 33.2 g protein, 28.3 g carbohydrates, 17.4 g fats, 74.2 mg vitamin C, 1.1 mg thiamine, 504 mg calcium, 166 mg magnesium, 1587 mg potassium, and 9.1 mg iron. On the other hand, 172 gm dry and roasted mature seeds contain almost 776 calories.
Soy nuts are a type of snack that is prepared by roasting the beans. They are high in calories. 30gm soy nuts can contain about 140 calories. The dry and roasted nuts are made from whole soybeans, which are soaked in water, and then baked to make them crispy.

Health Benefits

They are an important source of proteins, carbohydrates, fats, and many essential vitamins and minerals. So, they can promote the normal growth and development of young children. They can help manage the level of cholesterol, blood sugar, and body fat.
Soybeans are an ideal food for those trying to build muscles. They can be of immense help for preventing a number of health problems, including atherosclerosis or hardening of the arteries. Even people suffering from diabetes can benefit from these beans.
The oil obtained from the beans is very rich in essential fatty acids like linoleic and linolenic acids. Both are very important for human health, as they can help regulate blood pressure and facilitate the absorption of vital nutrients.
So, soybeans are an extremely healthy food that can provide almost all the important nutrients required for human growth and development. They are quite popular for being a rich, as well as a cheap source of proteins.