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.
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.
Where Beans, soya, dried, boiled in unsalted water Stands Out
Macronutrients per 100g
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% | |
| Chloride | 3.00 mg | 0% | |
| Iron | 3.00 mg | 21% | |
| Niacin equivalents (NE) | 2.70 mg | 17% | |
| Vitamin E (alpha-TE) | 1.13 mg | 9% | |
| Vitamin A (RE) | 1.00 µg | 0% | |
| Zinc | 0.900 mg | 9% | |
| Manganese | 0.700 mg | 35% | |
| 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 C | 0.000 mg | 0% | |
| 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 | — | |
| Maltose | 0.000 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 is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.