Soybeans are a nutritional powerhouse, packed with high-quality protein, fiber, healthy fats, and a host of essential vitamins and minerals. For those tracking their intake, knowing the precise nutritional value per serving is key. The number of calories and the amount of protein in a 50-gram serving change significantly based on how the soybeans are prepared—whether raw, boiled, or dry-roasted.
The Nutritional Breakdown by Preparation Method
50g of Boiled Soybeans
Boiling soybeans is one of the most common and straightforward preparation methods, especially for dishes like edamame. For a 50-gram portion of mature, boiled soybeans, you can expect the following nutritional profile:
- Calories: 87
- Protein: 8 grams
- Fat: 4 grams
- Carbohydrates: 5 grams
- Fiber: 3 grams
Boiled soybeans are also a good source of potassium and iron, making them a well-rounded and healthy addition to any meal.
50g of Raw Soybeans
While typically not consumed raw, the nutritional data for mature, raw soybeans reveals a higher protein and calorie density per gram before moisture is added through cooking. A 50-gram serving of raw soybeans contains:
- Calories: Approx. 223 (derived from 446 kcal per 100g)
- Protein: Approx. 18-19 grams
- Fat: Approx. 10 grams (derived from 19.9g per 100g)
- Carbohydrates: Approx. 15 grams (derived from 30.2g per 100g)
It is important to note that raw soybeans contain antinutrients that can inhibit the absorption of some nutrients and should be cooked before consumption to ensure proper digestion.
50g of Dry-Roasted Soybeans
Dry-roasting soybeans removes most of the moisture, concentrating the nutrients and calories. This is why roasted soybeans, often sold as a snack, have a significantly higher calorie and protein count per 50-gram serving compared to their boiled counterparts:
- Calories: 226
- Protein: 20 grams
- Fat: 11 grams
- Carbohydrates: 16 grams
- Fiber: 4 grams
Dry-roasted soybeans offer a convenient, high-protein snack option, providing a substantial boost of energy and satiety.
Comparison of Nutritional Values (50g Serving)
| Nutrient | Boiled Soybeans | Dry-Roasted Soybeans | Raw Soybeans (Approx.) |
|---|---|---|---|
| Calories | 87 | 226 | 223 |
| Protein | 8 g | 20 g | 18-19 g |
| Fat | 4 g | 11 g | 10 g |
| Carbohydrates | 5 g | 16 g | 15 g |
| Fiber | 3 g | 4 g | 4.6 g |
The Power of Soy Protein
Soybeans are one of the few plant-based sources that provide all nine essential amino acids, making their protein a "complete" protein. This is a significant advantage for vegetarians, vegans, and anyone looking to incorporate more plant-based protein into their diet. Protein is vital for muscle repair, growth, and overall bodily function. The quality of soy protein is often considered comparable to animal protein.
Health Benefits of Incorporating Soybeans into Your Diet
Beyond just their calorie and protein content, soybeans offer a range of health benefits:
- Heart Health: Soy products have been shown to help lower LDL (bad) cholesterol levels, reducing the risk of heart disease.
- Bone Health: The isoflavones in soybeans may help prevent bone loss, particularly in postmenopausal women.
- Digestive Health: The fiber content in soybeans is beneficial for gut health and can aid in digestion.
- Weight Management: The high protein and fiber content can increase feelings of fullness, helping with appetite control.
Sourcing and Preparation Tips
To get the most out of your 50 grams of soybeans, consider these simple preparation tips:
- Edamame: Purchase fresh or frozen edamame (immature soybeans), boil them briefly, and season with a pinch of salt for a nutritious snack.
- Roasted Soybeans: For a crunchy, shelf-stable snack, look for dry-roasted soybeans. These are excellent for on-the-go or as a salad topping.
- Soybean Curry: For a heartier meal, use cooked mature soybeans in a dry curry (sabzi) dish, similar to how chickpeas are used.
- Tofu or Tempeh: While not whole soybeans, these products are made from soybeans and can be used in stir-fries, salads, or marinated for extra flavor. For more information on plant-based nutrition, you can consult resources like the Harvard T.H. Chan School of Public Health website.
Conclusion
Understanding the calorie and protein content of 50 grams of soybeans requires considering the preparation method. Boiled soybeans provide a moderate amount of protein and calories, while dry-roasted versions offer a much higher concentration. As a complete protein source rich in fiber, minerals, and other health-promoting compounds, soybeans are a versatile and valuable food for a balanced diet. Whether you prefer them boiled, roasted, or as a derived product like tofu, a 50-gram serving is an effective way to boost your nutritional intake.
