Nutrition facts · Beans, nuts and seeds
Calories in Soybeans (cooked)
Boiled mature soybeans have 172 calories per 100 g, and a 1 cup serving (172 g) has 296 calories. Most of those calories come from fat and protein in nearly equal measure, with fat slightly ahead, while carbs contribute much less.
Calories come from: Carbs 18% · Fat 43% · Protein 39%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 172 kcal | 18.2 g | 8.4 g | 9 g |
| 1 cup | 172 g | 296 kcal | 31.3 g | 14.4 g | 15.4 g |
| 1 tbsp | 10.7 g | 18 kcal | 1.9 g | 0.9 g | 1 g |
Full nutrition (Per 100 g)
| Calories | 172 kcal |
|---|---|
| Protein | 18.2 g |
| Carbohydrates | 8.4 g |
| of which sugars | 3 g |
| Fiber | 6 g |
| Fat | 9 g |
| of which saturated | 1.3 g |
| Sodium | 1 mg |
What changes the calories
- Dry soybeans absorb a lot of water as they cook, so the same beans weighed dry carry far more calories per gram than when weighed cooked.
- Cooking or finishing soybeans with oil, butter or sauces adds the calories of those ingredients on top of the beans themselves.
- Canned soybeans are usually packed in liquid, so draining them before weighing gives a more accurate cooked weight.
- Roasted soybeans lose water as they roast, which makes them more calorie-dense by weight than boiled ones.
Tips for logging it accurately
- Weigh soybeans after cooking and draining, then log them as cooked, boiled soybeans so the entry matches what you weighed.
- If you cook from dry, weigh the dry beans and log them with a dry-weight entry instead of mixing dry weights with cooked values.
- Snap a photo of your bowl in BerryFit to log it quickly, then adjust the portion and add any oil, dressing or sauce separately.
Log Soybeans (cooked) in seconds
Snap a photo of your meal or search for Soybeans (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1 cup of cooked soybeans?
One cup of boiled soybeans (172 g) has 296 calories, with 31.3 g protein, 14.4 g carbs and 15.4 g fat.
How much protein is in cooked soybeans?
Cooked soybeans have 18.2 g of protein per 100 g, or 31.3 g in a 1 cup serving.
Are soybeans higher in calories than other beans?
Yes, at 172 calories per 100 g, cooked soybeans are higher than chickpeas (164), pinto beans (143) and navy beans (140), mainly because they contain more fat. Tempeh, made from soybeans, is higher still at 192 calories per 100 g.
Are soybeans low in carbs?
Compared with most beans, yes: cooked soybeans have 8.4 g of carbs per 100 g, including 6 g of fiber and 3 g of sugar.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Soybeans, mature cooked, boiled, without salt, FDC ID 174271); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
