Soybeans - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Soybeans

Soybeans consist of 18% fat, 35% protein, 6% carbs, 22% fiber and 8% water. With 373 of calories per 100g Soybeans are 188% higher than other foods in Legumes. In total 43% of the calories in Soybeans are from fat, 38% from protein and 6% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • Moderate carbohydrate amount 3.6g carbohydrates per portion of 60g
  • Low Glycemic Load Glycemic Load: 0.5
  • High in zinc Covers 0.3% of Zinc RDA per portion
  • High in iron Covers 0.3% of Iron RDA per portion
  • High in magnesium Covers 0.3% of Magnesium RDA per portion
  • High in potassium Covers 0.3% of Potassium RDA per portion
  • High in folate Covers 0.4% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.5% of Vitamin B1 RDA per portion

Can you eat Soybeans for a low carb diet?

With 3.6g of carbs and a Glycemic Load of 0.5 in a portion of 60g, Soybeans can be consumed for a ketogenic or low-carb diet. Soybeans contain low amounts of Fructose, are Gluten free and have no Lactose.

Soybeans: nutrition facts & data

Nutrition facts
per 100g
avg Legumes[1]
Calories (kcal) 373.0 198.3
Fat (g) 18.0 4.0
Protein (g) 35.0 15.0
Carbohydrates (g) 6.0 20.4
Mono- & Di-Saccharides (g) 6.0 20.4
Polysaccharides (g) 0.0 20.4
Fibers (g) 22.0 9.8
Sodium (mg) 5.0 141.1
Water (g) 8.0 46.1
[1] average of Legumes

Breakdown in percent (%) of total calories

An average portion size (60g) of Soybeans contain:

  • 223.8 Calories
  • 10.8g of Fat
  • 21.0g of Protein
  • and 3.6g of Carbs
  • 3.0mg of sodium - 0.0% of the RDA for sodium.
  • 132.0mg of Magnesium, that covers 0.3% of the recommended daily allowance (RDA) for Magnesium.
  • 2.5mg of Zinc - 0.3% of the RDA for Zinc.
  • 4.0mg of Iron - 0.3% of the RDA for Iron.
  • 1,080.0mg of Potassium - 0.3% of the RDA for Potassium.
  • 0.6mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Soybeans you get

  • 5.83 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Legumes have on average 0.73g of proteins per 1 gram of carbs.
  • 3.00 grams of fat (total average 0.66g, other foods in Legumes 0.20g)
  • 3.67 grams of fibers (total average 0.13g, other foods in Legumes 0.48g)

Nutrient distribution per gram

What vitamins are in Soybeans?

per 100g
Vitamin C (mg) 1.0 2.2
Vitamin E (mg) 1.5 1.5
Vitamin B1 / Thiamine (mg) 1.0 0.3
Vitamin B2 (mg) 0.5 0.1
Vitamin B6 (mg) 1.0 0.2
Vitamin B9 / Folate (μg) 250.0 102.5
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.5
beta-Carotene (μg) 380.0
[1] average of Legumes

Are Soybeans rich in vitamins?


The following chart displays the amount of vitamins per portion Size (60g) for Soybeans of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Soybeans

per 100g
Magnesium (mg) 220.0 96.4
Zinc (mg) 4.2 1.9
Sodium (mg) 5.0 141.1
Calcium (mg) 200.0 102.7
Iron (mg) 6.6 4.4
Potassium (mg) 1,800.0 608.0
Phosphorus (mg) 550.0 226.8
[1] average of Legumes

Are Soybeans high in minerals?


Again, for every mineral contained in Soybeans we looked at the portion size (60g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Soybeans

6.0% of Soybeans are carbs, per serving of 60g that makes 3.6g of carbs.

Monosachharides and polysaccharides

per 100g
Monosaccharides (g) 6.0 2.1
Polysaccharides (g) 0.0 17.7
Total carbs (g) 6.0 20.4
[1] average of Legumes

How high are the Glycemic Index and the Glycemic Load for Soybeans?

The Glycemic Index of Soybeans is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.5 and can be regarded as low.

Allergens in Soybeans

  • are Gluten free
  • have no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Soybeans

Of the 18.0g total fat per 100g in Soybeans, 2.6g are saturated fatty acids (SFA), 10.7g are monounsaturated fatty acids (MUFA) and 3.9g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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