Dried soybeans are the most protein-dense legume in dry form (~36g/100g), with a complete amino acid profile. They also provide very high amounts of iron, calcium, magnesium, isoflavones, and ALA omega-3 fatty acids. They require long soaking and cooking, but are the raw material for all soya-based foods.
Soak 12 hours (or overnight), drain, and boil in fresh water for 2-3 hours until fully soft; they require long cooking to neutralise trypsin inhibitors. Alternatively use a pressure cooker (40-50 minutes).
Where Beans, soya, dried, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 1,730 mg | 87% | |
| Phosphorus | 660 mg | 94% | |
| Folate | 370 µg | 185% | |
| Magnesium | 250 mg | 67% | |
| Calcium | 240 mg | 30% | |
| Selenium | 14.0 µg | 25% | |
| Iron | 9.70 mg | 69% | |
| Niacin equivalents (NE) | 7.90 mg | 49% | |
| Chloride | 7.00 mg | 1% | |
| Zinc | 4.30 mg | 43% | |
| Vitamin E (alpha-TE) | 2.90 mg | 24% | |
| Manganese | 2.60 mg | 130% | |
| Niacin (B3) | 2.20 mg | 14% | |
| Vitamin A (RE) | 2.00 µg | 0% | |
| Copper | 1.55 mg | 155% | |
| Pantothenic Acid (B5) | 0.790 mg | 13% | |
| Thiamin (B1) | 0.610 mg | 55% | |
| Vitamin B6 | 0.380 mg | 27% | |
| Riboflavin (B2) | 0.270 mg | 19% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Iodine | 6.00 µg | 4% | |
| Polyunsaturated fat (PUFA) | 9.10 g | — | |
| Monounsaturated fat | 3.50 g | — | |
| Sucrose | 4.80 g | — | |
| Fructose | 0.500 g | — | |
| Glucose (dextrose) | 0.200 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 12.0 µg | — | |
| Biotin (Vitamin B7) | 65.0 µg | 130% | |
| 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.