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.
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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.
% Daily Value: 1/2 cup cooked (86g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 174271 (Soybeans, mature cooked, boiled, without salt); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1/2 cup cooked (86g) | % DV |
|---|---|---|---|---|
| Protein | 17g | 34% | 14.6g | 29% |
| Dietary fiber | 6g | 21% | 5.2g | 18% |
| Total carbohydrate | 10g | 4% | 8.6g | 3% |
| Total fat | 9g | 12% | 7.7g | 10% |
| Sodium | 1mg | 0% | 1mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 515mg | 11% | 443mg | 9% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 174271.
Where Soybeans (Cooked) Ranks (USDA Comparisons)
Soybeans (Cooked) appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
Highest-Protein Legumes per 100 g (USDA Ranked)
Soybeans, lupini, edamame, lentils and 15 beans ranked by protein per 100 g, per cup and per 100 calories.
High-Fiber Foods Ranked per 100 g and per Serving
Which foods actually deliver fiber in a real serving, with % of the 28 g Daily Value.
Calories in Beans: 20 Varieties, Cooked vs Dry
USDA cooked and dry values side by side, with calories per cooked cup and why dry weight triples the number.
Best Foods for Potassium per 100 g (USDA)
Potassium in mg per 100 g and per household serving against the 4,700 mg Daily Value.
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)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Soybeans (Cooked): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the 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 generally based on 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 Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Soybeans (Cooked) high in protein?
Soybeans (Cooked) has 17g protein per 100g, which is 34% of the 50g FDA Daily Value. 1/2 cup cooked (86g) supplies about 14.6g, or 29% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a high-protein serving.
Is Soybeans (Cooked) a good source of potassium?
USDA FoodData Central lists 515mg potassium per 100g for Soybeans, mature cooked, boiled, without salt (FDC ID 174271), which is 11% of the 4,700mg Daily Value. 1/2 cup cooked (86g) provides about 443mg, or 9% DV.
How many calories are in Soybeans (Cooked)?
Soybeans (Cooked) contains 173 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 68 calories from protein, 40 calories from carbohydrates, and 81 calories from fat; these estimates may not add up exactly to the listed total.
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) may fit a diabetes meal plan with a listed glycemic index of 16, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Soybeans (Cooked)?
Calorique's food profile lists vitamins K, Folate, B1, B2, C and minerals including Manganese, Iron, Phosphorus, Magnesium, Copper, Potassium for Soybeans (Cooked). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
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 September 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