Sojabohnen, ausgereift gekocht, gekocht, ohne Salz: Nutrition Facts

Generic food Cooked Bohnen und Hülsenfrüchte

Sojabohnen, ausgereift gekocht, gekocht, ohne Salz contains 172 kcal per 100 g. A typical serving of 1 EL (10,7 g) provides about 18 kcal.

Roughly 43 % of its calories come from fat, with 39 % from protein and 18 % from carbohydrates (estimated with general energy factors).

That is more energy than the typical item in Leguminosen und Hülsenfrüchte on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.

100 g provides 45 % of the Daily Value for Kupfer, 36 % of the Daily Value for Mangan and 29 % of the Daily Value for Eisen.

These values are for the Cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

172kcal per 100 g

18,2 gprotein

8,4 gcarbohydrates

9 gfat

18kcal in 1 EL (10,7 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	172 kcal
Total fat ?	9 g	12 %
Saturated fat ?	1,3 g	6 %
Trans fat Z	0 g
Cholesterol ?	0 mg	0 %
Sodium ?	1 mg	0 %
Total carbohydrates C	8,4 g	3 %
Dietary fiber ?	6 g	21 %
Total sugars C	3 g
Protein ?	18,2 g	36 %
Vitamin A C	0 µg	0 %
Vitamin C ?	1,7 mg	2 %
Vitamin D Z	0 µg	0 %
Vitamin E I	0,35 mg	2 %
Vitamin K I	19,2 µg	16 %
Thiamin (B1) ?	0,16 mg	13 %
Riboflavin (B2) ?	0,29 mg	22 %
Niacin (B3) ?	0,4 mg	2 %
Pantothensäure (B5) ?	0,18 mg	4 %
Vitamin B6 ?	0,23 mg	14 %
Folat (B9) C	54 µg	14 %
Vitamin B12 ?	0 µg	0 %
Cholin I	47,5 mg	9 %
Calcium ?	102 mg	8 %
Eisen ?	5,1 mg	29 %
Magnesium ?	86 mg	20 %
Phosphor ?	245 mg	20 %
Kalium ?	515 mg	11 %
Zink ?	1,2 mg	10 %
Kupfer ?	0,41 mg	45 %
Mangan ?	0,82 mg	36 %
Selen I	7,3 µg	13 %

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 39 %
Carbohydrates 18 %
Fat 43 %

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein18,2 gabove the median for Leguminosen und Hülsenfrüchte (median 8,9 g)
Fiber6 gabove the median for Leguminosen und Hülsenfrüchte (median 5,3 g)
Sugars3 gabove the median for Leguminosen und Hülsenfrüchte (median 2,2 g)
Fat9 gin the top quarter of Leguminosen und Hülsenfrüchte (median 1,4 g)
Saturated fat1,3 gin the top quarter of Leguminosen und Hülsenfrüchte (median 0,21 g)
Sodium1 mgin the lowest quarter of Leguminosen und Hülsenfrüchte (median 41 mg)
Protein per 100 kcal10,6 gprotein density, useful for comparing foods with different calorie levels
Water62,6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Einfach ungesättigtes Fett ?	2 g
Mehrfach ungesättigtes Fett ?	5,1 g

Amino acids (18)

Tryptophan ?	0,24 g
Threonin ?	0,72 g
Isoleucin ?	0,81 g
Leucin ?	1,4 g
Lysin ?	1,1 g
Methionin ?	0,22 g
Cystin ?	0,27 g
Phenylalanin ?	0,87 g
Tyrosin ?	0,63 g
Valin ?	0,83 g
Arginin ?	1,3 g
Histidin ?	0,45 g
Alanin ?	0,78 g
Asparaginsäure ?	2,1 g
Glutaminsäure ?	3,2 g
Glycin ?	0,77 g
Prolin ?	0,97 g
Serin ?	0,97 g

Individual fatty acids (19)

EPA (Omega-3, 20:5 n-3) ?	0 g
DHA (Omega-3, 22:6 n-3) ?	0 g
Linolsäure (Omega-6, 18:2) ?	4,5 g
SFA 4:0 ?	0 g
SFA 6:0 ?	0 g
SFA 8:0 ?	0 g
SFA 10:0 ?	0 g
SFA 12:0 ?	0 g
SFA 14:0 ?	0,025 g
SFA 16:0 ?	0,95 g
SFA 18:0 ?	0,32 g
MUFA 18:1 ?	2 g
PUFA 18:3 ?	0,6 g
PUFA 20:4 ?	0 g
MUFA 16:1 ?	0,025 g
PUFA 18:4 ?	0 g
MUFA 20:1 ?	0 g
MUFA 22:1 ?	0 g
PUFA 22:5 n-3 (DPA) ?	0 g

Carotenoids (7)

Beta-Carotin M	5 µg
Lycopin Z	0 µg
Lutein + Zeaxanthin Z	0 µg
Retinol Z	0 µg
Carotin, alpha Z	0 µg
Vitamin D (D2 + D3), Internationale Einheiten Z	0 IU
Cryptoxanthin, beta Z	0 µg

Other components (11)

Wasser ?	62,6 g
Alkohol ?	0 g
Koffein Z	0 mg
Asche ?	1,9 g
Theobromin Z	0 mg
Energie C	721 kJ
Vitamin A, IE C	9 IU
Folsäure Z	0 µg
Folat, Lebensmittel ?	54 µg
Vitamin E, zugesetzt Z	0 mg
Vitamin B-12, zugesetzt Z	0 µg

Other forms of Sojabohnen

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
Sojabohnen, ausgereifte Samen, keimling, gekocht, gedämpft Cooked	81	8,5 g	6,5 g	4,5 g
Sojabohnen, ausgereifte Samen, keimling, gekocht, rührgebraten Cooked	125	13,1 g	9,4 g	7,1 g
Sojabohnen, grün, rohöl Raw	147	13 g	11,1 g	6,8 g
Sojabohnen, grün, gekocht, gekocht, entwässert, ohne Salz Cooked	141	12,4 g	11,1 g	6,4 g
Sojabohnen, ausgereifte Samen, keimling, rohöl Raw	122	13,1 g	9,6 g	6,7 g
Sojabohnen, ausgereifte Samen, keimling, gekocht, gedämpft, mit Salz Cooked	81	8,5 g	6,5 g	4,5 g
Sojabohnen, ausgereifte Samen, keimling, gekocht, rührgebraten, mit Salz Cooked	125	13,1 g	9,4 g	7,1 g
Sojabohnen, grün, gekocht, gekocht, entwässert, mit Salz Cooked	141	12,4 g	11,1 g	6,4 g
Sojabohnen, ausgereifte Samen, geröstet, gesalzen Cooked	469	38,6 g	30,2 g	25,4 g
Sojabohnen, ausgereifte Samen, trocken geröstet Cooked	449	43,3 g	29 g	21,6 g
Sojabohnen, ausgereifte Samen, rohöl Raw	446	36,5 g	30,2 g	19,9 g
Sojabohnen, ausgereifte Samen, gekocht, gekocht, mit Salz Cooked	172	18,2 g	8,4 g	9 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Hähnchen, fleischlos, paniert, gebraten Cooked	234	21,3 g	8,5 g	12,8 g
Edamame, gekocht Cooked	140	11,5 g	8,6 g	7,6 g
Lupinen, ausgereifte Samen, gekocht, gekocht, ohne Salz Cooked	119	15,6 g	9,9 g	2,9 g
Lupinen, ausgereifte Samen, gekocht, gekocht, mit Salz Cooked	116	15,6 g	9,3 g	2,9 g
Fleischkugeln, fleischlos	197	21 g	8 g	9 g
Vegetarische Frittierbäuche oder Paprika	197	21 g	8 g	9 g
Natto	211	19,4 g	12,7 g	11 g
Tempeh, gekocht Cooked	195	19,9 g	7,6 g	11,4 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in Cooked Sojabohnen?

100 g of Cooked Sojabohnen has 172 kcal. 1 EL (10,7 g): about 18 kcal. 1 Tasse (172 g): about 296 kcal.

Is Cooked Sojabohnen high in protein?

Cooked Sojabohnen contains 18,2 g of protein per 100 g (36 % of the 50 g Daily Value), or 1,9 g in 1 EL (10,7 g). About 39 % of its calories come from protein. Compared with other Leguminosen und Hülsenfrüchte, that is above the median (median 8,9 g).

How many carbs are in Cooked Sojabohnen?

Cooked Sojabohnen has 8,4 g of total carbohydrates per 100 g, including 6 g of fiber and 3 g of sugars.

How much fat is in Cooked Sojabohnen?

Cooked Sojabohnen contains 9 g of fat per 100 g, of which 1,3 g is saturated (6 % of the Daily Value).

What vitamins and minerals does Cooked Sojabohnen contain?

Per 100 g, the most notable amounts relative to the Daily Value are Kupfer (45 % DV), Mangan (36 % DV), Eisen (29 % DV), Riboflavin (B2) (22 % DV) and Magnesium (20 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in Cooked Sojabohnen?

100 g contains 1 mg of sodium, 0 % of the 2,300 mg Daily Value.

Does Sojabohnen have the same nutrition Cooked and Raw?

No. Per 100 g, Sojabohnen, ausgereift gekocht, gekocht, ohne Salz has 172 kcal, while Sojabohnen, grün, rohöl has 147 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated 1. April 2019. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 174271. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.

Last updated: 6. November 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.