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Calories in Soybeans, mature seeds, sprouted, cooked, steamed, with salt

Generic food Cooked Vegetables

Soybeans, mature seeds, sprouted, cooked, steamed, with salt contains 81 kcal per 100 g. A typical serving of 1 cup (94 g) provides about 76 kcal.

Roughly 40% of its calories come from fat, with 34% from protein and 26% from carbohydrates (estimated with general energy factors).

That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.

100 g provides 37% of the Daily Value for copper, 31% of the Daily Value for manganese and 28% 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 USDA FoodData Central: SR Legacy.

81kcal per 100 g
8.5 gprotein
6.5 gcarbohydrates
4.5 gfat
76kcal in 1 cup (94 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 81 kcal
Total fat ? 4.5 g 6%
Saturated fat ? 0.62 g 3%
Trans fat Z 0 g
Cholesterol Z 0 mg 0%
Sodium ? 246 mg 11%
Total carbohydrates C 6.5 g 2%
Dietary fiber ? 0.8 g 3%
Total sugars I 0.43 g
Protein ? 8.5 g 17%
Vitamin A C 2 µg0.2%
Vitamin C ? 8.3 mg9%
Vitamin D Z 0 µg0%
Vitamin E I 0.21 mg1%
Vitamin K I 33 µg28%
Thiamin (B1) ? 0.21 mg17%
Riboflavin (B2) ? 0.053 mg4%
Niacin (B3) ? 1.1 mg7%
Pantothenic acid (B5) ? 0.74 mg15%
Vitamin B6 ? 0.11 mg6%
Folate (B9) C 80 µg20%
Vitamin B12 Z 0 µg0%
Calcium ? 59 mg5%
Iron ? 1.3 mg7%
Magnesium ? 60 mg14%
Phosphorus ? 135 mg11%
Potassium ? 355 mg8%
Zinc ? 1 mg9%
Copper ? 0.33 mg37%
Manganese ? 0.71 mg31%
Selenium C 0.6 µg1%

% 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: 34%Carbohydrates: 26%Fat: 40%81kcal / 100 g
  • Protein 34%
  • Carbohydrates 26%
  • Fat 40%

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

Copper37%Manganese31%Vitamin K28%Folate (B9)20%Thiamin (B1)17%Pantothenic acid (B5)15%Magnesium14%Phosphorus11%Zinc9%Vitamin C9%

Nutritional insights

  • Protein8.5 gin the top quarter of vegetables and vegetable products (median 2 g)
  • Fiber0.8 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
  • Sugars0.43 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
  • Fat4.5 gin the top quarter of vegetables and vegetable products (median 0.3 g)
  • Saturated fat0.62 gin the top quarter of vegetables and vegetable products (median 0.052 g)
  • Sodium246 mgin the top quarter of vegetables and vegetable products (median 36 mg)
  • Protein per 100 kcal10.5 gprotein density, useful for comparing foods with different calorie levels
  • Water79.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?1 g
Polyunsaturated fat ?2.5 g
Amino acids (18)
Tryptophan ?0.1 g
Threonine ?0.33 g
Isoleucine ?0.38 g
Leucine ?0.61 g
Lysine ?0.49 g
Methionine ?0.089 g
Cystine ?0.1 g
Phenylalanine ?0.42 g
Tyrosine ?0.31 g
Valine ?0.4 g
Arginine ?0.59 g
Histidine ?0.23 g
Alanine ?0.36 g
Aspartic acid ?1.1 g
Glutamic acid ?1.3 g
Glycine ?0.33 g
Proline ?0.44 g
Serine ?0.42 g
Individual fatty acids (13)
Linoleic acid (omega-6, 18:2) ?2.2 g
SFA 4:0 I0 g
SFA 6:0 I0 g
SFA 8:0 I0 g
SFA 10:0 I0 g
SFA 12:0 I0 g
SFA 14:0 ?0.004 g
SFA 16:0 ?0.45 g
SFA 18:0 ?0.17 g
MUFA 18:1 ?0.99 g
PUFA 18:3 ?0.3 g
MUFA 16:1 ?0.009 g
MUFA 20:1 ?0.009 g
Carotenoids (7)
Beta-carotene I12 µg
Lycopene I0 µg
Lutein + zeaxanthin I0 µg
Retinol Z0 µg
Carotene, alpha I12 µg
Vitamin D (D2 + D3), International Units Z0 IU
Cryptoxanthin, beta I12 µg
Other components (11)
Water ?79.5 g
Alcohol Z0 g
Caffeine Z0 mg
Ash ?1.1 g
Theobromine Z0 mg
Energy C340 kJ
Vitamin A, IU C40 IU
Folic acid Z0 µg
Folate, food ?80 µg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

Other forms of Soybeans

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

FoodCaloriesProteinCarbsFat
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, 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
Soybeans, mature seeds, cooked, boiled, with 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

FoodCaloriesProteinCarbsFat
Seaweed, cooked, fat added Cooked 63 3.4 g 7.7 g 3.1 g
Bitter melon, horseradish, jute, or radish leaves, cooked Cooked 56 3.5 g 6.5 g 2.7 g
Drumstick leaves, cooked, boiled, drained, without salt Cooked 60 5.3 g 11.2 g 0.93 g
Drumstick leaves, cooked, boiled, drained, with salt Cooked 60 5.3 g 11.2 g 0.93 g
Spinach, fresh, cooked with oil Cooked 63 3.3 g 3 g 4.1 g
Winged beans, immature seeds, cooked, boiled, drained, without salt Cooked 38 5.3 g 3.2 g 0.66 g
Winged bean, immature seeds, cooked, boiled, drained, with salt Cooked 37 5.3 g 3.2 g 0.66 g
Bean sprouts, cooked Cooked 116 9.8 g 6.1 g 6.9 g

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

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 169369. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 15, 2026.

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

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

Frequently asked questions

How many calories are in cooked soybeans?

100 g of cooked soybeans has 81 kcal. 1 cup (94 g): about 76 kcal.

How much protein is in cooked soybeans?

Cooked soybeans contains 8.5 g of protein per 100 g (17% of the 50 g Daily Value), or 8 g in 1 cup (94 g). About 34% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).

How many carbs are in cooked soybeans?

Cooked soybeans has 6.5 g of total carbohydrates per 100 g, including 0.8 g of fiber and 0.43 g of sugars.

How much fat is in cooked soybeans?

Cooked soybeans contains 4.5 g of fat per 100 g, of which 0.62 g is saturated (3% 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 (37% DV), manganese (31% DV), Vitamin K (28% DV), Folate (B9) (20% DV) and Thiamin (B1) (17% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked soybeans?

100 g contains 246 mg of sodium, 11% of the 2,300 mg Daily Value.

Does soybeans have the same nutrition cooked and raw?

No. Per 100 g, soybeans, mature seeds, sprouted, cooked, steamed, with salt has 81 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 15, 2026. Each value above shows whether it was measured, calculated or taken from a label.