Soybeans (Cooked) Calories & Nutrition Facts
Only complete plant protein with all essential amino acids, rich in isoflavones.
Quick answer
How many calories are in Soybeans (Cooked)?
Soybeans (Cooked) has 173 calories per 100g. A 1/2 cup cooked (86g) has about 149 calories. It is a moderate-calorie food, with most calories coming from fat.
Practical Portion Guide for Soybeans (Cooked)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1/2 cup cooked (86g) | 149 kcal | 14.6g | 8.6g | 3.4g | 7.7g |
| 1 cup cooked (172g) | 298 kcal | 29.2g | 17.2g | 6.9g | 15.5g |
| 1/4 cup cooked (43g) | 74 kcal | 7.3g | 4.3g | 1.7g | 3.9g |
| 100g reference | 173 kcal | 17.0g | 10.0g | 4.0g | 9.0g |
Soybeans are higher in fat and calories than beans such as black beans or lentils, so cup portions need tracking even though they are nutrient-dense.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 16 (Low)
How Soybeans (Cooked) Fits Into a Diet
Cooked soybeans are useful when you want a complete plant protein with fiber, iron, potassium, unsaturated fat, and more protein density than most legumes.
Pair soybeans with rice, vegetables, tofu, tempeh, salad greens, broth, eggs, or lean seafood depending on whether you want a plant-forward bowl or mixed meal.
Dry soybeans, cooked soybeans, edamame, roasted soy nuts, canned soybeans, tofu, tempeh, and soy milk are related but nutritionally different foods.
Plan Around Soybeans (Cooked)
Compare Soybeans (Cooked) With Similar Legumes
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Soybeans (Cooked) | 173 kcal | 17g | 10g | 9g | 6g |
| Chickpeas (Cooked) | 164 kcal | 8.9g | 27g | 2.6g | 7.6g |
| Lentils (Cooked) | 116 kcal | 9g | 20g | 0.4g | 7.9g |
| Black Beans (Cooked) | 132 kcal | 8.9g | 24g | 0.5g | 8.7g |
| Kidney Beans (Cooked) | 127 kcal | 8.7g | 23g | 0.5g | 6.4g |
| Navy Beans (Cooked) | 140 kcal | 8.2g | 26g | 0.6g | 10.5g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Soybeans (Cooked): Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Soybeans (Cooked)?
Soybeans (Cooked) contains 173 calories per 100g serving. This includes 68 calories from protein, 40 calories from carbohydrates, and 81 calories from fat.
Is Soybeans (Cooked) good for weight loss?
Soybeans (Cooked) can be part of a weight loss diet with 173 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Soybeans (Cooked)?
Soybeans (Cooked) contains 17g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Soybeans (Cooked)?
Track Soybeans (Cooked) by grams when precision matters. A practical starting point is 1/2 cup cooked (86g), which is about 149 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Soybeans (Cooked) keto-friendly?
Soybeans (Cooked) is not ideal for strict keto diets due to its 10g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Soybeans (Cooked) good for diabetics?
Soybeans (Cooked) is generally suitable for people with diabetes with a glycemic index of 16. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Soybeans (Cooked)?
Soybeans (Cooked) is a good source of vitamins K, Folate, B1, B2, C and minerals including Manganese, Iron, Phosphorus, Magnesium, Copper, Potassium. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Soybeans (Cooked)?
Calorique standardizes Soybeans (Cooked) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Chickpeas (Cooked)
164 cal · 8.9g protein per 100g
Lentils (Cooked)
116 cal · 9g protein per 100g
Black Beans (Cooked)
132 cal · 8.9g protein per 100g
Kidney Beans (Cooked)
127 cal · 8.7g protein per 100g
Navy Beans (Cooked)
140 cal · 8.2g protein per 100g
Pinto Beans (Cooked)
143 cal · 9g protein per 100g
Green Peas (Fresh)
81 cal · 5.4g protein per 100g
Split Peas (Cooked)
118 cal · 8.3g protein per 100g