Soybeans, green, raw
Soybeans, green, raw is a vegetable at 147 calories per 100g. It is an excellent source of Vitamin A (RAE), providing 583.0 µg (65% of the Daily Value) per 100g serving. This vegetable is a moderate protein source, a useful source of fiber. Vegetables provide essential vitamins, minerals, and dietary fiber with relatively few calories. They are a cornerstone of virtually every dietary guideline worldwide. Our database tracks 81 nutrients for this food, plus glycemic index, insulin index, polyphenol profile, environmental footprint data.
Top Nutrients
Data for 81 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water AFCD | 91.6 | g | — | 2% |
| Calories SR | 147 | kcal | — | — |
| Energy (kJ) SR | 614 | kj | — | — |
| Protein SR | 12.9 | g | — | 23% |
| Total Fat SR | 6.8 | g | — | — |
| Carbohydrate SR | 11.1 | g | — | 8% |
| Fiber AFCD | 3.3 | g | — | 9% |
| Total Sugars AFCD | 0 | g | — | — |
| Starch AFCD | 0.20 | g | — | — |
| Ash AFCD | 1.5 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium AFCD | 220 | mg | — | 22% |
| Iron AFCD | 3.0 | mg | — | 38% |
| Magnesium AFCD | 55.0 | mg | — | 14% |
| Phosphorus AFCD | 91.0 | mg | — | 13% |
| Potassium AFCD | 440 | mg | — | 13% |
| Sodium AFCD | 10.0 | mg | — | 1% |
| Zinc AFCD | 0.92 | mg | — | 8% |
| Copper AFCD | 0.22 | mg | — | 24% |
| Manganese AFCD | 1.1 | mg | — | 48% |
| Selenium AFCD | 0 | µg | — | — |
Vitamins 25
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) AFCD | 583 | µg | — | 65% |
| Vitamin A (IU) SR | 9.0 | IU | — | — |
| Retinol AFCD | 0 | µg | — | — |
| Beta-Carotene AFCD | 3,500 | µg | — | — |
| Alpha-Carotene AFCD | 0 | µg | — | — |
| Beta-Cryptoxanthin AFCD | 0 | µg | — | — |
| Vitamin C AFCD | 6.0 | mg | — | 7% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) AFCD | 0 | IU | — | — |
| Vitamin D2 AFCD | 0 | µg | — | — |
| Vitamin D3 AFCD | 0 | µg | — | — |
| Vitamin E AFCD | 2.1 | mg | — | 14% |
| Beta-Tocopherol AFCD | 0 | mg | — | — |
| Gamma-Tocopherol AFCD | 0 | mg | — | — |
| Delta-Tocopherol AFCD | 0 | mg | — | — |
| Thiamin (B1) AFCD | 0.05 | mg | — | 4% |
| Riboflavin (B2) AFCD | 0.10 | mg | — | 8% |
| Niacin (B3) AFCD | 0 | mg | — | — |
| Pantothenic Acid (B5) AFCD | 0.15 | mg | — | 3% |
| Vitamin B6 AFCD | 0.07 | mg | — | 5% |
| Folate AFCD | 91.0 | µg | — | 23% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) AFCD | 91.0 | µg | — | — |
| Folate (DFE) AFCD | 91.0 | µg | — | — |
| Vitamin B12 AFCD | 0 | µg | — | — |
Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat AFCD | 0.03 | g | — | — |
| Monounsaturated Fat AFCD | 0.07 | g | — | — |
| Polyunsaturated Fat AFCD | 0.30 | g | — | — |
| Trans Fat AFCD | 0 | g | — | — |
| Cholesterol AFCD | 0 | mg | — | — |
| Phytosterols SR | 50.0 | mg | — | — |
| Omega-3 ALA AFCD | 0.24 | g | — | 15% |
| Omega-3 EPA AFCD | 0 | g | — | — |
| Omega-3 DPA AFCD | 0 | g | — | — |
| Omega-3 DHA AFCD | 0 | g | — | — |
Individual Fatty Acids 5
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Myristic Acid (14:0) SR | 0.006 | g | — | — |
| Palmitic Acid (16:0) SR | 0.57 | g | — | — |
| Stearic Acid (18:0) SR | 0.21 | g | — | — |
| Linoleic Acid (18:2) AFCD | 0.06 | g | — | 0% |
| Linolenic Acid (18:3) SR | 0.38 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan AFCD | 0.03 | g | — | — |
| Threonine SR | 0.52 | g | — | — |
| Isoleucine SR | 0.57 | g | — | — |
| Leucine SR | 0.93 | g | — | — |
| Lysine SR | 0.78 | g | — | — |
| Methionine SR | 0.16 | g | — | — |
| Cystine SR | 0.12 | g | — | — |
| Phenylalanine SR | 0.59 | g | — | — |
| Tyrosine SR | 0.46 | g | — | — |
| Valine SR | 0.58 | g | — | — |
| Arginine SR | 1.0 | g | — | — |
| Histidine SR | 0.35 | g | — | — |
| Alanine SR | 0.58 | g | — | — |
| Aspartic Acid SR | 1.5 | g | — | — |
| Glutamic Acid SR | 2.4 | g | — | — |
| Glycine SR | 0.54 | g | — | — |
| Proline SR | 0.61 | g | — | — |
| Serine SR | 0.72 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin C dramatically enhances non-heme iron absorption by reducing Fe³⁺ to Fe²⁺ in the gut. Adding 75 mg vitamin C to a meal can increase iron absorption 3–4 fold.
Hallberg et al., Am J Clin Nutr, 1989
Vitamin A is fat-soluble and requires dietary fat for absorption. Adding fat to a meal significantly increases beta-carotene and retinol absorption.
Ribaya-Mercado et al., Am J Clin Nutr, 2007
Vitamin E is fat-soluble and absorbed alongside dietary fats via micelle formation in the small intestine. Low-fat diets reduce vitamin E absorption.
Traber, Free Radic Biol Med, 2007
Vitamin C regenerates oxidised vitamin E (tocopheroxyl radical) back to its active form, extending its antioxidant function in cell membranes.
Niki, Free Radic Biol Med, 2014
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
⚠ Antagonisms — nutrients that compete
Calcium inhibits both heme and non-heme iron absorption when consumed in the same meal. The effect is dose-dependent, with significant inhibition at 300+ mg calcium.
Hallberg et al., Am J Clin Nutr, 1991
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Very high calcium intake can reduce magnesium absorption by competing for shared intestinal transport pathways. A calcium:magnesium ratio above 2.6:1 may impair magnesium status.
Rosanoff et al., Nutr Rev, 2012
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
Tip: The limiting amino acid is Tryptophan. Pair with dairy, poultry, and eggs for a complete amino acid profile.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.03 | 2.6 |
| Threonine | 0.52 | 39.8 |
| Isoleucine | 0.57 | 44.0 |
| Leucine | 0.93 | 71.5 |
| Lysine | 0.78 | 59.8 |
| Methionine | 0.16 | 12.1 |
| Cystine | 0.12 | 9.1 |
| Phenylalanine | 0.59 | 45.3 |
| Tyrosine | 0.46 | 35.8 |
| Valine | 0.58 | 44.5 |
| Arginine | 1.0 | 80.5 |
| Histidine | 0.35 | 26.9 |
| Alanine | 0.58 | 44.9 |
| Aspartic Acid | 1.5 | 116.4 |
| Glutamic Acid | 2.4 | 187.9 |
| Glycine | 0.54 | 41.6 |
| Proline | 0.61 | 46.9 |
| Serine | 0.72 | 55.7 |
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Legumes (45-75 min)” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Glycemic & Insulin Response
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. The Insulin Index (II) measures the insulin response directly, which can differ from GI — notably, dairy and high-protein foods often trigger a higher insulin response than their GI suggests. White bread = 100 for both scales.
GI data matched from: “Soybeans, boiled” · ●●● high confidence
Source: International Tables of Glycemic Index (Sydney University, 2021) · Holt et al. 1997; Bao et al. 2016; Bell 2014
Polyphenols & Bioactive Compounds
Polyphenols are plant-derived compounds with antioxidant properties. Higher intake is associated with reduced cardiovascular risk and improved gut health.
Processing Impact on Polyphenols
How common cooking methods affect polyphenol content in legumes. Retention % is relative to the raw/unprocessed food.
Health Associations
Research-backed associations for the polyphenol classes found in this food. Evidence strength rated from systematic reviews and meta-analyses.
Polyphenol data matched from: “Soybean, mature, raw” · ●●● high confidence
Source: Phenol-Explorer 3.6 (INRA, 2023) · Retention: Rothwell 2013, Palermo 2014 · Health: Del Bo' 2019, Grosso 2017
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Soybeans” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Vegetables
Top 10 countries by per capita supply of the “Vegetables” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+76%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
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Frequently Asked Questions
How many calories are in Soybeans, green, raw?
Soybeans, green, raw contains 147 kcal per 100 grams, making it a moderate-calorie food. The energy comes from 12.9g of protein (35% of calories), 6.8g of fat (42%), and 11.1g of carbohydrates (30%). Fat is the primary energy source.
What is Soybeans, green, raw most nutritious for?
The standout nutrient in Soybeans, green, raw is Vitamin A (RAE), providing 583 µg per 100g (65% of the Daily Value). It is also a notable source of Manganese (48% DV). Our database tracks 81 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Soybeans, green, raw high in protein?
Soybeans, green, raw provides 12.9g of protein per 100 grams — a moderate amount. Protein contributes 35% of its calories.
How much fiber is in Soybeans, green, raw?
Soybeans, green, raw contains 3.3g of fiber per 100 grams — a moderate amount. This contributes to the recommended daily intake of 25-38g. Pairing with other fiber-rich foods like vegetables, legumes, or whole grains can help meet daily targets.
What is the glycemic index of Soybeans, green, raw?
Soybeans, green, raw has a glycemic index of 16, which is classified as low (≤55). Low-GI foods cause a slower, more gradual rise in blood sugar levels, which may be beneficial for blood sugar management. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.
Does Soybeans, green, raw contain polyphenols?
Yes, Soybeans, green, raw contains approximately 246 mg of polyphenols per 100g, primarily from the high class. Polyphenols are bioactive plant compounds associated with antioxidant properties. Their retention can vary with cooking and processing methods — see the processing impact section above for details.
What is the insulin index of Soybeans, green, raw?
Soybeans, green, raw has a moderate insulin response (II: 45) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). This is a typical insulin response for most mixed foods. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.