Soybeans are mainly consists of protein but also contain good levels of carbs and fat.
The nutrition facts for 3.5 ounces (100 grams) of boiled soybeans are (1):
- Calories: 173
- Water: 63%
- Protein: 16.6 grams
- Carbs: 9.9 grams
- Sugar: 3 grams
- Fiber: 6 grams
- Fat: 9 grams
- Saturated: 1.3 grams
- Monounsaturated: 1.98 grams
- Polyunsaturated: 5.06 grams
- Omega-3: 0.6 grams
- Omega-6: 4.47 g
Soybeans are one of the better sources of plant-based protein.
Soybeans are classified as oilseeds and used to make soybean oil.
The fat content is approximately 18% of the dry weight — mainly polyunsaturated and monounsaturated fatty acids, with small levels of saturated fat (11).
The predominant type of fat in soybeans is linoleic acid, accounting for approximately 50% of the full total fat content.
This low GI makes soybeans suitable for people with diabetes.
Soybeans contain a fair number of both soluble and insoluble fiber.
Despite causing unpleasant side effects in a few people, soluble fibers in soybeans are often considered healthy.