The World's Healthiest Foods are health-promoting foods that can change your life.

Try our WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.

In-depth nutrient profile:

Soybeans, cooked
(Note: "--" indicates data unavailable)
1.00 cup
(172.00 g)
GI: very low
Protein28.62 g57
Carbohydrates17.08 g8
Fat - total15.43 g20
Dietary Fiber10.32 g37
Starch-- g
Total Sugars5.16 g
Monosaccharides-- g
Fructose-- g
Glucose-- g
Galactose-- g
Disaccharides-- g
Lactose-- g
Maltose-- g
Sucrose-- g
Soluble Fiber4.23 g
Insoluble Fiber6.09 g
Other Carbohydrates1.60 g
Monounsaturated Fat3.41 g
Polyunsaturated Fat8.71 g
Saturated Fat2.23 g
Trans Fat0.00 g
Calories from Fat138.86
Calories from Saturated Fat20.08
Calories from Trans Fat0.00
Cholesterol0.00 mg
Water107.59 g
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B10.27 mg23
Vitamin B20.49 mg38
Vitamin B30.69 mg4
Vitamin B3 (Niacin Equivalents)7.24 mg
Vitamin B60.40 mg24
Vitamin B120.00 mcg0
Biotin-- mcg--
Choline81.70 mg19
Folate92.88 mcg23
Folate (DFE)92.88 mcg
Folate (food)92.88 mcg
Pantothenic Acid0.31 mg6
Vitamin C2.92 mg4
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)15.48 IU
Vitamin A mcg Retinol Activity Equivalents (RAE)0.77 mcg (RAE)0
Vitamin A mcg Retinol Equivalents (RE)1.55 mcg (RE)
Retinol mcg Retinol Equivalents (RE)0.00 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)1.55 mcg (RE)
Alpha-Carotene0.00 mcg
Beta-Carotene8.60 mcg
Beta-Carotene Equivalents8.60 mcg
Cryptoxanthin0.00 mcg
Lutein and Zeaxanthin0.00 mcg
Lycopene0.00 mcg
Vitamin D
Vitamin D International Units (IU)0.00 IU0
Vitamin D mcg0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)0.60 mg (ATE)4
Vitamin E International Units (IU)0.90 IU
Vitamin E mg0.60 mg
Vitamin K33.02 mcg37
Boron-- mcg
Calcium175.44 mg18
Chloride-- mg
Chromium-- mcg--
Copper0.70 mg78
Fluoride-- mg--
Iodine-- mcg--
Iron8.84 mg49
Magnesium147.92 mg35
Manganese1.42 mg62
Molybdenum129.00 mcg287
Phosphorus421.40 mg60
Potassium885.80 mg19
Selenium12.56 mcg23
Sodium1.72 mg0
Zinc1.98 mg18
Omega-3 Fatty Acids1.03 g43
Omega-6 Fatty Acids7.68 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitol0.04 g
17:1 Heptadecenoic0.00 g
18:1 Oleic3.36 g
20:1 Eicosenoic0.00 g
22:1 Erucic0.00 g
24:1 Nervonic0.00 g
Polyunsaturated Fatty Acids
18:2 Linoleic7.68 g
18:2 Conjugated Linoleic (CLA)-- g
18:3 Linolenic1.03 g
18:4 Stearidonic-- g
20:3 Eicosatrienoic-- g
20:4 Arachidonic-- g
20:5 Eicosapentaenoic (EPA)-- g
22:5 Docosapentaenoic (DPA)-- g
22:6 Docosahexaenoic (DHA)-- g
Saturated Fatty Acids
4:0 Butyric0.00 g
6:0 Caproic0.00 g
8:0 Caprylic0.00 g
10:0 Capric0.00 g
12:0 Lauric0.00 g
14:0 Myristic0.04 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic1.64 g
17:0 Margaric0.00 g
18:0 Stearic0.55 g
20:0 Arachidic0.00 g
22:0 Behenate0.00 g
24:0 Lignoceric0.00 g
Alanine1.27 g
Arginine2.10 g
Aspartic Acid3.40 g
Cysteine0.44 g
Glutamic Acid5.24 g
Glycine1.25 g
Histidine0.73 g
Isoleucine1.31 g
Leucine2.20 g
Lysine1.80 g
Methionine0.36 g
Phenylalanine1.41 g
Proline1.58 g
Serine1.57 g
Threonine1.18 g
Tryptophan0.39 g
Tyrosine1.02 g
Valine1.35 g
Ash3.29 g
Organic Acids (Total)-- g
Acetic Acid-- g
Citric Acid-- g
Lactic Acid-- g
Malic Acid-- g
Taurine-- g
Sugar Alcohols (Total)-- g
Glycerol-- g
Inositol-- g
Mannitol-- g
Sorbitol-- g
Xylitol-- g
Artificial Sweeteners (Total)-- mg
Aspartame-- mg
Saccharin-- mg
Alcohol0.00 g
Caffeine0.00 mg


The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.

We're in the
World's Top 10!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up in the Top 10 websites on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2021 The George Mateljan Foundation, All Rights Reserved