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r Soybeans
See also Beans, Bean sprouts.Nutritional Profile
Energy value (calories per serving): Moderate
Protein: High
Fat: Moderate
Saturated fat: Moderate
Cholesterol: None
Carbohydrates: Moderate
Fiber: High
Sodium: Low
Major vitamin contribution: B vitamins, folate
Major mineral contribution: Iron, potassiumAbout the Nutrients in This Food
Like other beans, soybeans are very high in fiber. Unlike other beans, they
are also high in fat, and their proteins are high-quality, complete with suf-
ficient amounts of all the essential amino acids.
Soybeans have insoluble dietary fiber (cellulose and lignin) in the bean
covering and soluble pectins and gums in the bean. Their highly unsatu-
rated fat (soybean oil) includes omega-3 fatty acids—the essential fatty acid
linolenic acid, plus eicosapentaenoic acid (EPA) and docosahexaenoic acid
[DHA], the two most plentiful unsaturated fatty acids in fish oils.
Soybeans are a good source of B vitamins, including folate and iron.
They are the most abundant food source of isoflavones (genistein and daid-
zein), naturally occurring estrogenic compounds in plants.
One-half cup boiled mature soybeans has three grams dietary fiber,
eight grams total fat (1.1 g saturated fat, 1.7 g monounsaturated fat, 4.4 g
polyunsaturated fat), 14 g protein, 46 mcg folate (12 percent of the RDA),
and 4.4 mg iron (24 percent of the RDA for a woman, 55 percent of the RDA
for a man).
One-half cup dry roasted soybeans has seven grams dietary fiber, 18.6
g total fat (2.7 g saturated fat, 4.1 g monounsaturated fat, 10.5 g polyunsatu-
rated fat), 34 g protein, 176 mcg folate (44 percent of the RDA), and 3.4 mg
iron (19 percent of the RDA for a woman, 43 percent of the RDA for a man).
Soybeans are a good source of B vitamins, particularly vitamin B 6.
They are rich in nonheme iron (the inorganic iron found in plant foods)