Calculating the Protein in Boiled Soybeans
To determine the precise amount of protein in 40 grams of boiled soybeans, we start with the established nutritional facts for a 100-gram serving. According to reliable data, 100 grams of mature, boiled soybeans (without added salt) contain about 18 grams of protein.
Using a simple ratio, we can scale this amount down for our desired serving size:
- Protein per gram: 18g / 100g = 0.18g
- Protein in 40 grams: 0.18g * 40g = 7.2g of protein
This calculation shows that a small, 40-gram serving of boiled soybeans provides a solid 7.2 grams of protein. This makes it an excellent choice for a snack, a topping for salads, or a component of a larger meal, especially for those following a plant-based diet.
Beyond Protein: The Holistic Nutritional Profile of Soybeans
Soybeans offer a comprehensive nutritional package beyond their high protein content. They are a complete protein, containing all nine essential amino acids. Boiled soybeans also provide fiber, healthy fats, and micronutrients like Molybdenum, Vitamin K1, Folate, Copper, Manganese, and Phosphorus. They also contain phytonutrients such as isoflavones and have a low glycemic index, which can be beneficial for managing blood sugar. More details on soybean nutrition are available from sources like {Link: Healthline https://www.healthline.com/nutrition/soybeans}.
Soybean: A Protein Comparison
Comparing protein content per 100 grams highlights the protein density of soybeans.
| Food (per 100g) | Protein (grams) | Notes |
|---|---|---|
| Boiled Soybeans | ~18.2g | A complete plant protein, also rich in fiber and minerals. |
| Chicken Breast (cooked) | ~28g | A classic animal protein, often higher in overall protein content. |
| Tuna (cooked) | ~30g | Very high protein density, but an animal source. |
| Lentils (cooked) | ~9g | Another great plant-based source, though less protein-dense than soy. |
| Tofu (firm) | ~17g | A complete plant protein derived from soybeans, with slightly higher water content. |
| Greek Yogurt | ~10g | A dairy-based protein, which contains all essential amino acids. |
This comparison shows soybeans are a competitive complete, plant-based protein source.
How to Incorporate Boiled Soybeans into Your Diet
Boiled soybeans are versatile and can be used in many ways. They can be enjoyed as a snack, added to salads, included in stir-fries, mixed into soups and stews, or even blended into dips.
Conclusion
In conclusion, 40 grams of boiled soybeans offer about 7.2 grams of high-quality protein. They also provide fiber, healthy fats, and micronutrients. Incorporating boiled soybeans into your diet is a versatile way to add nutrient-dense, plant-based protein.
