Dry Soybeans (Cooked) - How Many Calories?

Cooked soybeans: calories for the amount you actually eat

Mature soybeans boiled without salt provide 172 calories per 100 grams. The reference cup weighs 172 grams and supplies 296 calories. Half that amount is 86 grams and 148 calories. These are cooked beans; a dry, uncooked weight cannot be entered as if it were the same portion.

How much is a tablespoon?

The USDA entry gives 10.7 grams for a tablespoon of cooked beans, equal to 18 calories. A heaped spoon or a different household spoon may hold more. Weighing the cooked, drained beans makes the calculation easier to compare. Oil, dressing and other ingredients belong in the meal total separately.

Are soybeans mainly protein or carbohydrate?

They supply both. Per 100 grams, this entry contains 18.21 grams of protein, 8.36 grams of carbohydrate and 8.97 grams of fat. Their fat content also contributes to energy. Beans do not all share one nutrient profile: compare protein and carbohydrate in cooked chickpeas using the same cooked weight if you are choosing between them.

Edamame is harvested before maturity. Tofu, soy drink and roasted soybeans are different products, so their weights and nutrient tables are not interchangeable. The numbers here describe mature, boiled, unsalted soybeans.

Can they fit into a weight-management meal?

There is no single daily amount for everyone; your needs and the other foods in the meal affect the portion. Cooked soybeans can go into a vegetable bowl or salad. Half a reference cup supplies about 15.66 grams of protein and 5.16 grams of fibre. Bread, grains, oil and sauces still affect the full meal; adding beans does not make a dish a weight-loss treatment.

If you rarely eat beans, start with a smaller amount and see how comfortably you tolerate it. There is no need to begin with a large bowl. The guide to increasing fibre gradually explains this adjustment in more detail.

What if you have a soy allergy?

Soy is a major food allergen. With a diagnosed soy allergy, do not assume these beans are safe because they are a plant protein; follow your avoidance plan. Check ingredient lists and allergen statements on prepared foods. Their protein content is not evidence that they can replace hormone treatment either. FDA: major food allergens

Nutrition calculation: USDA SR28 historical reference. Variety, production and product labels may give different values. USDA SR28