💎 Key Nutrients
What Is Soybeans, Mature Seeds, Dry Roasted? Origin and Varieties
Soybeans (Glycine max) are an ancient legume native to East Asia, domesticated over 5,000 years ago and now a global crop grown across the United States, Brazil, Argentina, China, India, and more. Dry roasted soybeans—often called soy nuts—are mature seeds that have been thoroughly cleaned, dried, and roasted without added oil to produce a nut‑like crunchy snack. Unlike fresh edamame (immature soybeans), these roasted seeds are fully mature and have undergone a heat treatment that improves flavor, digestibility, and shelf stability. Dry roasting alters protein structure and produces rich, deep flavors, similar to how coffee beans are roasted, by applying dry heat without oil or water. Soybeans belong to the Fabaceae family and are among the most versatile legumes in the human food supply. They are used fresh (as edamame), fermented (to make miso, tempeh, and soy sauce), or processed into products like tofu, soymilk, and soybean oil. The term “soy nut” specifically refers to soybeans that have been soaked, dried, and roasted—similar in concept to roasted peanuts but naturally gluten‑free and plant‑based. Dry roasting enhances the bean’s nutty aroma and texture, creating a snack akin to nuts but with a distinctive legume character. Environmental adaptations have led to soybean varieties with different seed colors (yellow, green, black) and sizes, influencing flavor and culinary use. Dry roasted soybeans in commercial markets may be seasoned with spices, while home versions are often roasted from dried mature seeds. Historically, soybeans have been cultivated throughout East Asia and spread worldwide due to their exceptional nutritional density and adaptability to varied climates. Their integration into European and American diets intensified in the 20th century as plant‑based diets and vegetarianism grew in popularity. In Japan, roasted soybean flour (kinako) has been used for centuries as a topping on mochi and confections, showing the deep cultural use of roasted soy products beyond snacks.
Nutrition Profile: A Detailed Breakdown
Dry roasted soybeans are among the most nutrient‑dense legumes available. In a 100 g portion, they deliver about 449 kcal, with 43.3 g of complete protein—rich in all essential amino acids—making them comparable to animal proteins on an amino acid score basis. (Food Struct) Protein: At 43.3 g per 100 g, soybeans outpace most legumes in protein content and provide all nine essential amino acids, supporting muscle protein synthesis, tissue repair, and metabolic function. Their protein quality is high enough that soy protein products often score close to animal proteins in digestibility and amino acid balance. (My Food Data) Fats: With 21.6 g of total fat, mostly unsaturated (MUFA and PUFA), soybeans contribute heart‑healthy fats. These include oleic acid and linoleic acid, which help maintain cholesterol balance when replacing saturated fats in the diet. The saturated fat content is relatively low at 3.1 g. (Food Struct) Carbohydrates and Fiber: Total carbohydrates are 29 g, but with 8.1 g of dietary fiber, much of the carbohydrate load is aligned with slow‑digesting fiber rather than sugars. This fiber helps slow glucose absorption, improve satiety, and support gut health. (Food Struct) Micronutrients: Soybeans deliver significant levels of potassium (1,364 mg)—beneficial for blood pressure regulation—and minerals such as magnesium (228 mg) and phosphorus (649 mg), essential for bone health and energy metabolism. They also contain iron (3.95 mg) and zinc (4.77 mg), supporting immune function and cellular metabolism. B‑vitamins like folate (205 µg) and riboflavin (0.755 mg) further enhance metabolic pathways and red blood cell formation. (Food Struct) Relative to raw soybeans, dry roasting reduces moisture and concentrates nutrients, making roasted beans an excellent option when high nutrient density is desired. Compared with other legumes like chickpeas or lentils, dry roasted soybeans stand out for higher protein content per gram and richer essential fat profiles, though calorie density is also higher due to reduced water content and concentrated nutrients.
❤️ Health Benefits
Supports heart health
Soy protein and unsaturated fats help lower LDL cholesterol and improve lipid profiles.
Evidence: moderateImproved metabolic health and weight control
High protein and fiber promote satiety and glycemic control.
Evidence: moderate⚖️ Comparisons
Vs. Chickpeas, dry roasted
Soybeans offer roughly double the protein per 100 g compared to dry roasted chickpeas.
🧊 Storage Guide
🏠
Counter
up to 30 days if kept dry and airtight
❄️
Fridge
up to 60 days in airtight container
🧊
Freezer
up to 6 months
⚠️ Signs of
Spoilage:
- smell: Rancid or off odor
- visual: Mold growth, Discoloration
- texture: Soft or chewy when it should be crisp
- when to discard: Visible mold or rancid smell
👥 Special Considerations
elderly
Why: High‑quality protein
Recommendation: Encourage for muscle maintenance
athletes
Why: High protein supports muscle repair
Recommendation: Beneficial for recovery
children
Why: Supports growth and development
Recommendation: Include appropriately sized servings
pregnancy
Why: Provides folate and protein, avoid excess due to phytoestrogens
Recommendation: Moderate intake
breastfeeding
Why: Protein and micronutrients support lactation
Recommendation: Include as part of balanced diet
🔬 Detailed Nutrition Profile (USDA)
Common Portions
1.00 cup
(93.00g)
1.00 cup
(93.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 0.8000 | g |
| Energy | 449.0000 | kcal |
| Energy | 1880.0000 | kJ |
| Protein | 43.3200 | g |
| Total lipid (fat) | 21.6200 | g |
| Ash | 5.2800 | g |
| Carbohydrate, by difference | 28.9800 | g |
| Fiber, total dietary | 8.1000 | g |
| Calcium, Ca | 140.0000 | mg |
| Iron, Fe | 3.9500 | mg |
| Magnesium, Mg | 228.0000 | mg |
| Phosphorus, P | 649.0000 | mg |
| Potassium, K | 1364.0000 | mg |
| Sodium, Na | 2.0000 | mg |
| Zinc, Zn | 4.7700 | mg |
| Copper, Cu | 1.0790 | mg |
| Manganese, Mn | 2.1840 | mg |
| Selenium, Se | 19.3000 | µg |
| Vitamin C, total ascorbic acid | 4.6000 | mg |
| Thiamin | 0.4270 | mg |
| Riboflavin | 0.7550 | mg |
| Niacin | 1.0560 | mg |
| Pantothenic acid | 0.4730 | mg |
| Vitamin B-6 | 0.2250 | mg |
| Folate, total | 205.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 205.0000 | µg |
| Folate, DFE | 205.0000 | µg |
| Vitamin B-12 | 0.0000 | µg |
| Vitamin A, RAE | 0.0000 | µg |
| Retinol | 0.0000 | µg |
| Vitamin A, IU | 0.0000 | IU |
| Vitamin D (D2 + D3), International Units | 0.0000 | IU |
| Vitamin D (D2 + D3) | 0.0000 | µg |
| Vitamin K (phylloquinone) | 37.0000 | µg |
| Fatty acids, total saturated | 3.1270 | g |
| SFA 14:0 | 0.0600 | g |
| SFA 16:0 | 2.2950 | g |
| SFA 18:0 | 0.7720 | g |
| Fatty acids, total monounsaturated | 4.7760 | g |
| MUFA 16:1 | 0.0600 | g |
| MUFA 18:1 | 4.7160 | g |
| Fatty acids, total polyunsaturated | 12.2070 | g |
| PUFA 18:2 | 10.7640 | g |
| PUFA 18:3 | 1.4430 | g |
| Fatty acids, total trans | 0.0000 | g |
| Cholesterol | 0.0000 | mg |
| Tryptophan | 0.5750 | g |
| Threonine | 1.7190 | g |
| Isoleucine | 1.9200 | g |
| Leucine | 3.2230 | g |
| Lysine | 2.6340 | g |
| Methionine | 0.5340 | g |
| Cystine | 0.6380 | g |
| Phenylalanine | 2.0660 | g |
| Tyrosine | 1.4970 | g |
| Valine | 1.9760 | g |
| Arginine | 3.0710 | g |
| Histidine | 1.0680 | g |
| Alanine | 1.8650 | g |
| Aspartic acid | 4.9770 | g |
| Glutamic acid | 7.6670 | g |
| Glycine | 1.8300 | g |
| Proline | 2.3150 | g |
| Serine | 2.2940 | g |
Source: USDA FoodData Central (FDC ID: 172441)
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