Calories in Soybeans, mature seeds, sprouted, cooked, steamed
Generic food Cooked Vegetables
Soybeans, mature seeds, sprouted, cooked, steamed 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 59% of the Daily Value for Vitamin K, 37% of the Daily Value for copper and 31% of the Daily Value for manganese.
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 | 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 ? | 10 mg | 0.4% |
| Total carbohydrates C | 6.5 g | 2% |
| Dietary fiber ? | 0.8 g | 3% |
| Total sugars I | 0.52 g | |
| Protein ? | 8.5 g | 17% |
| Vitamin A C | 2 µg | 0.2% |
| Vitamin C ? | 8.3 mg | 9% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.21 mg | 1% |
| Vitamin K I | 70.6 µg | 59% |
| Thiamin (B1) ? | 0.21 mg | 17% |
| Riboflavin (B2) ? | 0.053 mg | 4% |
| Niacin (B3) ? | 1.1 mg | 7% |
| Pantothenic acid (B5) ? | 0.74 mg | 15% |
| Vitamin B6 ? | 0.11 mg | 6% |
| Folate (B9) C | 80 µg | 20% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 41.2 mg | 7% |
| Calcium ? | 59 mg | 5% |
| Iron ? | 1.3 mg | 7% |
| Magnesium ? | 60 mg | 14% |
| Phosphorus ? | 135 mg | 11% |
| Potassium ? | 355 mg | 8% |
| Zinc ? | 1 mg | 9% |
| Copper ? | 0.33 mg | 37% |
| Manganese ? | 0.71 mg | 31% |
| Selenium C | 0.6 µg | 1% |
% 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%
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
- 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)
- Sugars0.52 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)
- Sodium10 mgbelow the median for 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 (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 2.2 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 ? | 0.004 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 |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.009 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0.009 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 12 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 12 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 12 µg |
Other components (11)
| Water ? | 79.5 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.1 g |
| Theobromine Z | 0 mg |
| Energy ? | 339 kJ |
| Vitamin A, IU C | 40 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 80 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, 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 |
| 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
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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 |
| Bean sprouts, cooked Cooked | 116 | 9.8 g | 6.1 g | 6.9 g |
| Winged beans, immature seeds, cooked, boiled, drained, without salt Cooked | 38 | 5.3 g | 3.2 g | 0.66 g |
| Mushrooms, fresh, cooked with oil Cooked | 70 | 3.5 g | 5 g | 4.1 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 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 0.52 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 Vitamin K (59% DV), copper (37% DV), manganese (31% 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 10 mg of sodium, 0.4% 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 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 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 168460. 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.