Legume
white soya bean.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
377
PROTEIN
37.8g
CARBS
10.2g
FAT
19.4g
FIBER
22.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories377kcal—
Protein37.8g76%
Carbohydrates10.2g4%
Fiber22.6g81%
Sugar2.2g4%
Total fat19.4g25%
Saturated fat3.0g15%
Trans fat0g—
Cholesterol0mg0%
Water5.5g—
MINERALS
Sodium2.8mg0%
Potassium1634mg35%
Calcium195mg15%
Iron8.2mg46%
Magnesium189mg45%
Phosphorus494mg40%
Zinc3.5mg32%
Copper0.79mg88%
Manganese2.3mg99%
Selenium16.9µg31%
VITAMINS
Vitamin A2.8µg0%
Vitamin C0mg0%
Vitamin D69.8µg349%
Vitamin E1.3mg9%
Vitamin K46.2µg39%
Thiamin (B1)0.61mg51%
Riboflavin (B2)0.23mg18%
Niacin (B3)2.3mg14%
Pantothenic acid (B5)2.0mg39%
Vitamin B60.45mg26%
Biotin (B7)0.77µg3%
Folate (B9)288µg72%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup185g
1 tablespoon11.6g
1 teaspoon3.9g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter781g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of complete plant-based protein, containing all nine essential amino acids necessary for muscle building and repair.
- ✓Rich in isoflavones, which may help lower bad cholesterol (LDL) levels and support cardiovascular health.
- ✓High in dietary fiber, promoting digestive health, regular bowel movements, and helping to manage blood sugar levels.
- ✓Good source of essential minerals such as iron, magnesium, and potassium, which are vital for energy production and bone health.
COOKING TIPS
In the kitchen.
- 1Always soak dried soybeans in water for at least 8-12 hours or overnight before cooking to shorten cooking time and improve digestibility.
- 2After soaking, drain the water and boil the beans in fresh water for 1.5 to 2 hours, or until tender. Skim off any foam that forms on the surface.
- 3Use cooked white soybeans to make homemade soy milk, tofu, or tempeh.
- 4Add cooked soybeans to stews, soups, curries, and salads for a boost in protein and texture.
STORAGE
Keep it fresh.
- Store dried white soybeans in an airtight container in a cool, dark, and dry pantry for up to 12 months.
- Once cooked, store soybeans in a sealed container in the refrigerator and consume within 3-5 days.
FAQ
Frequently asked questions.
Are white soya beans healthy?
Yes, white soya beans are highly nutritious. They are an excellent source of complete plant-based protein, containing all nine essential amino acids, and are rich in heart-healthy isoflavones and essential minerals like iron and magnesium.
How much protein is in white soya beans?
White soya beans are exceptionally high in protein, providing approximately 37.8g per 100g. This makes them one of the best plant-based protein sources for muscle repair and growth, comparable to many animal-based proteins.
Are white soya beans vegan and gluten-free?
Yes, white soya beans are naturally both vegan and gluten-free. They are a versatile staple for plant-based diets and are safe for individuals with celiac disease or gluten sensitivities.
Are white soya beans keto-friendly?
With about 10.16g of carbohydrates per 100g, white soya beans can be included in a ketogenic diet in moderation. Their high fiber and protein content help offset the carb count, though strict keto followers should monitor portions.
How do you prepare and cook white soya beans?
Dried white soya beans should be soaked for 8-12 hours before cooking. After soaking, boil them in fresh water for 1.5 to 3 hours, or use a pressure cooker for about 15-20 minutes until they reach a tender consistency.
What do white soya beans taste like?
White soya beans have a mild, slightly nutty flavor and a creamy texture when cooked. Because their taste is relatively neutral, they easily absorb the flavors of the spices, herbs, and sauces they are cooked with.
How should I store white soya beans?
Store dried beans in an airtight container in a cool, dry, and dark pantry for up to 12 months. Cooked beans should be refrigerated in a sealed container for 3-5 days or can be frozen for up to 6 months.
Can I eat white soya beans raw?
No, white soya beans should never be eaten raw. They contain natural compounds like lectins and trypsin inhibitors that can cause severe digestive upset; these are only neutralized through proper soaking and thorough cooking.
Do white soya beans help with cholesterol?
Yes, white soya beans are rich in isoflavones and dietary fiber. These components have been shown to help lower LDL (bad) cholesterol levels, which supports overall cardiovascular health.
Are white soya beans good for weight loss?
White soya beans can be beneficial for weight loss due to their high protein and fiber content. These nutrients increase satiety and keep you feeling full longer, which can help reduce overall calorie intake throughout the day.
