Soybeans
How Many Calories Are in Soybeans? Nutrition Facts and Benefits
Soybeans are a nutrient-dense legume native to East Asia and now enjoyed worldwide in many forms, including cooked beans, edamame, tofu, and soy milk. They’re renowned for their complete plant protein, fiber, and healthy fats, making them a versatile staple in balanced diets.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked) | 173 kcal | 9.9 g | 16.6 g | 9.0 g | 6.0 g | 2 mg |
| 2 | 1 serving (200 g) | 346 kcal | 19.8 g | 33.2 g | 18.0 g | 12.0 g | 4 mg |
Health Benefits of Soybeans
- Provides complete plant protein with all essential amino acids.
- High in fiber, supporting digestive health, fullness, and stable blood sugar.
- Rich in minerals (potassium, magnesium, iron) and vitamins such as folate and vitamin K.
- Contains isoflavones and antioxidants that may support heart and bone health.
- Includes healthy fats (mainly polyunsaturated, including ALA omega‑3) that can favor cholesterol balance.
Consumption Tips for Soybeans
- Soak dried soybeans, then boil or pressure-cook; minimize added oils to keep calories in check.
- Season with herbs and spices (garlic powder, paprika, cumin) instead of excess salt.
- Add to salads, grain bowls, soups, and stews, or blend into dips and spreads.
- Choose lightly salted edamame or dry-roasted soybeans for a high-protein snack.
- Pair with vitamin C–rich foods (e.g., lemon, bell pepper) to enhance iron absorption; avoid if you have a soy allergy.