Calories in Soybeans 🫘
Per 1 cup cooked (172g)
Nutrition Facts
Serving: 1 cup cooked (172g)
About Soybeans
Soybeans is a powerhouse legume providing 29g of protein and 10g of fiber per 1 cup cooked (172g) at 298 calories. With a nutty firm flavor, it is a staple in cuisines around the world. Soybeans is particularly noted for complete plant protein, offering an affordable and sustainable protein source. Whether in soups, salads, or as a side dish, soybeans is endlessly versatile.
Health Benefits of Soybeans
Excellent Protein Source
Soybeans delivers 29g of protein per serving, making it an outstanding choice for muscle repair, immune function, and satiety. Protein is the most satiating macronutrient, helping you feel full longer after meals.
Heart-Healthy Nutrients
Soybeans contains a combination of fiber, healthy fats, and plant compounds that support cardiovascular health. Studies link regular consumption of legumes to improved cholesterol levels and lower heart disease risk.
Potassium for Heart Health
With 886mg of potassium per serving, soybeans helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Dietary Versatility
Soybeans can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of soybeans and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Half serving (86g) | 149 | 8.5g | 14.5g | 7.5g |
| Small (129g) | 224 | 12.8g | 21.8g | 11.2g |
| Regular (172g) | 298 | 17.0g | 29.0g | 15.0g |
| Medium (215g) | 372 | 21.2g | 36.2g | 18.8g |
| Large (258g) | 447 | 25.5g | 43.5g | 22.5g |
| Double (344g) | 596 | 34.0g | 58.0g | 30.0g |
Is Soybeans Good for Weight Loss?
At 298 calories per 1 cup cooked (172g), soybeans is a calorie-dense food that requires careful portion management during weight loss. This does not mean you need to avoid it entirely. Extreme restriction often backfires, leading to cravings and overeating. Instead, enjoy smaller portions less frequently, and compensate by choosing lower-calorie options for other meals that day. The protein content (29g) does offer satiety benefits that can help prevent overeating later. Tracking with Calory helps you budget soybeans into your day without exceeding your calorie goals.
Soybeans and Popular Diets
How soybeans fits into common eating plans:
Frequently Asked Questions
How many calories in soybeans?
Soybeans (1 cup cooked (172g)) contains approximately 298 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Can I eat soybeans while trying to lose weight?
Yes, but portion control is essential. At 298 calories per serving, soybeans is calorie-dense, so smaller portions are recommended during weight loss. No food needs to be completely eliminated. Budget it into your daily calories and balance with lower-calorie foods at other meals.
How does soybeans compare to similar foods?
At 298 calories per serving with 29g protein and 17g carbs, soybeans is comparable in calories compared to similar options in its category. Comparing nutrition labels helps you choose the option that best aligns with your goals.
How can I track soybeans calories accurately?
Use a food scale for the most accurate calorie tracking. The Calory app lets you scan barcodes, search its database, or use AI food recognition to log soybeans quickly. Consistent tracking is the single most effective habit for weight management, according to multiple research studies.
Track Soybeans in Calory
Scan, search, or snap a photo. Calory makes logging soybeans instant with AI-powered food recognition.