Pulses & Legumes Beans Phytochemical data available High fibre High protein 🇬🇧 CoFID 2021 · 13-116
✦ Most protein-dense legume ✦ Complete amino acid profile ✦ Isoflavones and calcium ✦ Iron and omega-3 ALA

Boiled soybeans are cooked whole soya beans — the most protein-dense legume available, providing all nine essential amino acids in good proportions. Cooked, they deliver around 17g protein per 100g alongside isoflavones (genistein and daidzein), calcium, iron, magnesium, and omega-3 ALA. They are less commonly eaten whole in the West but are the base ingredient for tofu, tempeh, miso, and soya milk.

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Preparation note

Whole cooked soybeans have a firm, slightly chewy texture; season well and use in grain bowls, stews, or blend into soups. Their complete protein makes them an excellent meat replacement.

Sources: NHS Beans and pulses · CoFID 2021

Macronutrients per 100g

590
kJ
Energy
14.0
g
Protein
5.10
g
Carbs
6.10
g
Fibre
7.30
g
Fat
2.10
g
Sugars
0.90
g
Saturates
0.00
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 510 mg 26%
Phosphorus 250 mg 36%
Calcium 83.0 mg 10%
Magnesium 63.0 mg 17%
Folate 54.0 µg 27%
Selenium 5.00 µg 9%
Iron 3.00 mg 21%
Chloride 3.00 mg 0%
Vitamin E (alpha-TE) 1.13 mg 9%
Zinc 0.900 mg 9%
Manganese 0.700 mg 35%
Vitamin A (RAE) 0.500 µg 0%
Niacin (B3) 0.500 mg 3%
Copper 0.320 mg 32%
Vitamin B6 0.230 mg 16%
Pantothenic Acid (B5) 0.180 mg 3%
Thiamin (B1) 0.120 mg 11%
Riboflavin (B2) 0.090 mg 6%
Vitamin B12 0.000 µg 0%
Vitamin D 0.000 µg 0%
Iodine 2.00 µg 1%
Polyunsaturated fat (PUFA) 3.50 g —
Monounsaturated fat 1.40 g —
Sucrose 1.90 g —
Fructose 0.200 g —
Glucose (dextrose) 0.100 g —
Cholesterol 0.000 mg —
Beta-carotene 6.00 µg —
Biotin (Vitamin B7) 25.0 µg 50%
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Phytochemicals

Isoflavonoids
Isoflavonoids (total)
65.1 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 16109
Isoflavonoids
Genistein
31.3 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 16109
Isoflavonoids
Daidzein
30.8 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 16109
Why are some phytochemicals missing? Nutriofia tracks over 50 bioactive plant compounds — including allicin, betanin, glucosinolates, lignans, and polyphenols — but comprehensive measurement data simply doesn't exist yet for most foods. Unlike vitamins and minerals, phytochemical analysis is still an active area of food science research. When a compound doesn't appear here, it means no published measurement exists for this food, not that the food lacks it. We update our database as new data becomes available.
Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.