Soybeans, mature seeds, cooked, boiled, with salt: Nutrition Facts
Generic food Cooked Beans and Legumes
Soybeans, mature seeds, cooked, boiled, with salt contains 172 kcal per 100 g. A typical serving of 1 cup (172 g) provides about 296 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 legumes and legume products on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 45% of the Daily Value for copper, 36% of the Daily Value for manganese and 29% of the Daily Value for iron.
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.
Nutrition facts
| 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 ? | 237 mg | 10% |
| Total carbohydrates C | 8.4 g | 3% |
| Dietary fiber M | 6 g | 21% |
| Total sugars M | 2.4 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% |
| Pantothenic acid (B5) ? | 0.18 mg | 4% |
| Vitamin B6 ? | 0.23 mg | 14% |
| Folate (B9) C | 54 µg | 14% |
| Vitamin B12 ? | 0 µg | 0% |
| Calcium ? | 102 mg | 8% |
| Iron ? | 5.1 mg | 29% |
| Magnesium ? | 86 mg | 20% |
| Phosphorus ? | 245 mg | 20% |
| Potassium ? | 515 mg | 11% |
| Zinc ? | 1.2 mg | 10% |
| Copper ? | 0.41 mg | 45% |
| Manganese ? | 0.82 mg | 36% |
| Selenium 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 legumes and legume products (median 8.9 g)
- Fiber6 gabove the median for legumes and legume products (median 5.3 g)
- Sugars2.4 gabove the median for legumes and legume products (median 2.2 g)
- Fat9 gin the top quarter of legumes and legume products (median 1.4 g)
- Saturated fat1.3 gin the top quarter of legumes and legume products (median 0.21 g)
- Sodium237 mgabove the median for legumes and legume products (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)
| Monounsaturated fat ? | 2 g |
|---|---|
| Polyunsaturated fat ? | 5.1 g |
Amino acids (18)
| Tryptophan ? | 0.24 g |
|---|---|
| Threonine ? | 0.72 g |
| Isoleucine ? | 0.81 g |
| Leucine ? | 1.4 g |
| Lysine ? | 1.1 g |
| Methionine ? | 0.22 g |
| Cystine ? | 0.27 g |
| Phenylalanine ? | 0.87 g |
| Tyrosine ? | 0.63 g |
| Valine ? | 0.83 g |
| Arginine ? | 1.3 g |
| Histidine ? | 0.45 g |
| Alanine ? | 0.78 g |
| Aspartic acid ? | 2.1 g |
| Glutamic acid ? | 3.2 g |
| Glycine ? | 0.77 g |
| Proline ? | 0.97 g |
| Serine ? | 0.97 g |
Individual fatty acids (7)
| Linoleic acid (omega-6, 18:2) ? | 4.5 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 |
| MUFA 16:1 ? | 0.025 g |
Carotenoids (7)
| Beta-carotene I | 5 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (8)
| Water ? | 62.6 g |
|---|---|
| Ash ? | 1.9 g |
| Energy C | 721 kJ |
| Vitamin A, IU C | 9 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 54 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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 |
| Edamame, cooked Cooked | 140 | 11.5 g | 8.6 g | 7.6 g |
| Lupins, mature seeds, cooked, boiled, without salt Cooked | 119 | 15.6 g | 9.9 g | 2.9 g |
| Lupins, mature seeds, cooked, boiled, with salt Cooked | 116 | 15.6 g | 9.3 g | 2.9 g |
| Tempeh, cooked Cooked | 195 | 19.9 g | 7.6 g | 11.4 g |
| Meatballs, meatless | 197 | 21 g | 8 g | 9 g |
| Vegetarian meatloaf or patties | 197 | 21 g | 8 g | 9 g |
| Natto | 211 | 19.4 g | 12.7 g | 11 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 172 kcal. 1 cup (172 g): about 296 kcal.
Is cooked soybeans high in protein?
Cooked soybeans contains 18.2 g of protein per 100 g (36% of the 50 g Daily Value), or 31.3 g in 1 cup (172 g). About 39% of its calories come from protein. Compared with other legumes and legume products, that is above the median (median 8.9 g).
How many carbs are in cooked soybeans?
Cooked soybeans has 8.4 g of total carbohydrates per 100 g, including 6 g of fiber and 2.4 g of sugars.
How much fat is in cooked soybeans?
Cooked soybeans 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 soybeans contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (45% DV), manganese (36% DV), iron (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 soybeans?
100 g contains 237 mg of sodium, 10% of the 2,300 mg Daily Value.
Does soybeans have the same nutrition cooked and raw?
No. Per 100 g, soybeans, mature seeds, cooked, boiled, with salt has 172 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 174299. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.