Calories in Soybeans, cooked
Generic food Cooked Beans and Legumes
Soybeans, cooked contains 218 kcal per 100 g. A typical serving of 1 oz dry, yield after cooking (72 g) provides about 157 kcal.
Roughly 57% of its calories come from fat, with 29% from protein and 13% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in beans, peas, legumes on FoodFactly, where the median is 173 kcal per 100 g across 75 foods.
100 g provides 42% of the Daily Value for copper, 27% of the Daily Value for iron and 20% of the Daily Value for Vitamin K.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 218 kcal | |
| Total fat C | 14.8 g | 19% |
| Saturated fat C | 2.1 g | 10% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 217 mg | 9% |
| Total carbohydrates C | 7.8 g | 3% |
| Dietary fiber C | 5.6 g | 20% |
| Total sugars C | 2.8 g | |
| Protein C | 16.9 g | 34% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 1.5 mg | 2% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.6 mg | 10% |
| Vitamin K C | 24.4 µg | 20% |
| Thiamin (B1) C | 0.14 mg | 11% |
| Riboflavin (B2) C | 0.25 mg | 19% |
| Niacin (B3) C | 0.35 mg | 2% |
| Vitamin B6 C | 0.21 mg | 12% |
| Folate (B9) C | 48 µg | 12% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 44.2 mg | 8% |
| Calcium C | 95 mg | 7% |
| Iron C | 4.8 mg | 27% |
| Magnesium C | 80 mg | 19% |
| Phosphorus C | 228 mg | 18% |
| Potassium C | 479 mg | 10% |
| Zinc C | 1.1 mg | 10% |
| Copper C | 0.38 mg | 42% |
| Selenium C | 6.8 µg | 12% |
% 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 29%
- Carbohydrates 13%
- Fat 57%
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
- Protein16.9 gin the top quarter of beans, peas, legumes (median 8.3 g)
- Fiber5.6 gin the lowest quarter of beans, peas, legumes (median 7.2 g)
- Sugars2.8 gabove the median for beans, peas, legumes (median 1.6 g)
- Fat14.8 gin the top quarter of beans, peas, legumes (median 6.8 g)
- Saturated fat2.1 gin the top quarter of beans, peas, legumes (median 0.95 g)
- Sodium217 mgin the lowest quarter of beans, peas, legumes (median 237 mg)
- Protein per 100 kcal7.8 gprotein density, useful for comparing foods with different calorie levels
- Water58.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.6 g |
|---|---|
| Polyunsaturated fat C | 7.2 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 6.4 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.026 g |
| SFA 16:0 C | 1.5 g |
| SFA 18:0 C | 0.49 g |
| MUFA 18:1 C | 4.5 g |
| PUFA 18:3 C | 0.84 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.046 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.044 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 5 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 58.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 48 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Soybeans
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Soybeans, mature seeds, sprouted, cooked, steamed Cooked | 81 | 8.5 g | 6.5 g | 4.5 g |
| Soybeans, mature seeds, sprouted, cooked, stir-fried Cooked | 125 | 13.1 g | 9.4 g | 7.1 g |
| Soybeans, green, raw Raw | 147 | 13 g | 11.1 g | 6.8 g |
| Soybeans, green, cooked, boiled, drained, without salt Cooked | 141 | 12.4 g | 11.1 g | 6.4 g |
| Soybeans, mature seeds, sprouted, raw Raw | 122 | 13.1 g | 9.6 g | 6.7 g |
| Soybeans, mature seeds, sprouted, cooked, steamed, with salt Cooked | 81 | 8.5 g | 6.5 g | 4.5 g |
| Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt Cooked | 125 | 13.1 g | 9.4 g | 7.1 g |
| Soybeans, green, cooked, boiled, drained, with salt Cooked | 141 | 12.4 g | 11.1 g | 6.4 g |
| Soybeans, mature seeds, roasted, salted Cooked | 469 | 38.6 g | 30.2 g | 25.4 g |
| Soybeans, mature seeds, dry roasted Cooked | 449 | 43.3 g | 29 g | 21.6 g |
| Soybeans, mature seeds, raw Raw | 446 | 36.5 g | 30.2 g | 19.9 g |
| Soybeans, mature cooked, boiled, without salt 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 |
|---|---|---|---|---|
| Chicken, meatless, breaded, fried Cooked | 234 | 21.3 g | 8.5 g | 12.8 g |
| Tofu, fried Cooked | 270 | 18.8 g | 8.9 g | 20.2 g |
| Tofu, fried, prepared with calcium sulfate Cooked | 270 | 18.8 g | 8.9 g | 20.2 g |
| Edamame, cooked Cooked | 140 | 11.5 g | 8.6 g | 7.6 g |
| Tempeh, cooked Cooked | 195 | 19.9 g | 7.6 g | 11.4 g |
| Frankfurter, meatless | 233 | 19.6 g | 7.7 g | 13.7 g |
| Natto | 211 | 19.4 g | 12.7 g | 11 g |
| Sausage, meatless | 255 | 20.3 g | 8.1 g | 18.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked soybeans?
100 g of cooked soybeans has 218 kcal. 1 oz dry, yield after cooking (72 g): about 157 kcal. 1 cup (185 g): about 403 kcal.
Is cooked soybeans high in protein?
Cooked soybeans contains 16.9 g of protein per 100 g (34% of the 50 g Daily Value), or 12.2 g in 1 oz dry, yield after cooking (72 g). About 29% of its calories come from protein. Compared with other beans, peas, legumes, that is among the highest quarter (median 8.3 g).
How many carbs are in cooked soybeans?
Cooked soybeans has 7.8 g of total carbohydrates per 100 g, including 5.6 g of fiber and 2.8 g of sugars.
How much fat is in cooked soybeans?
Cooked soybeans contains 14.8 g of fat per 100 g, of which 2.1 g is saturated (10% of the Daily Value).
What vitamins and minerals does cooked soybeans contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (42% DV), iron (27% DV), Vitamin K (20% DV), Riboflavin (B2) (19% DV) and magnesium (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked soybeans?
100 g contains 217 mg of sodium, 9% of the 2,300 mg Daily Value.
Does soybeans have the same nutrition cooked and raw?
No. Per 100 g, soybeans, cooked has 218 kcal, while soybeans, green, raw 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: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707388. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.