Soybean has a low glycemic index of 16 (typical range 11 to 21). A serving of 1 cup (172 g) has a glycemic load of 1, which is low. Per 100 g it provides 172 calories, 18.2 g protein, 8.4 g carbohydrate (6 g fiber, 3 g sugars) and 9 g fat.
Serving used for glycemic load: 1 cup (172 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 172 kcal | 296 kcal |
| Protein | 18.2 g | 31.3 g |
| Carbohydrate | 8.4 g | 14.4 g |
| Fiber | 6 g | 10.3 g |
| Sugars | 3 g | 5.2 g |
| Fat | 9 g | 15.4 g |
| Saturated fat | 1.3 g | 2.2 g |
| Sodium | 1 mg | 2 mg |
| Potassium | 515 mg | 886 mg |
Other legumes with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Soy Protein Isolate | 15 | 0 |
Soybean has a glycemic index of 16, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (172 g) serving is 1, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of soybean has a glycemic load of 1 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Soybean has 172 calories per 100 g, and about 296 calories in a 1 cup (172 g) serving.
Soybean is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Soybeans, mature cooked, boiled, without salt” (FDC 174271). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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