The Calorie Count: A Detailed Look at 100g of Boiled Soybeans
When counting calories, understanding the source of those calories is just as important as the number itself. For 100 grams of mature, boiled soybeans, the calorie content is a modest 172 kcal. However, this figure is packed with nutritional value, deriving its energy from high-quality macronutrients rather than empty calories.
Macronutrient Breakdown: Beyond the Calories
The 172 calories in boiled soybeans are composed of a balanced mix of protein, carbohydrates, and healthy fats. This balanced composition is what makes soybeans a satisfying and sustainable source of energy. The average breakdown is as follows:
- Protein: Approximately 18 grams. Soybeans are one of the few plant-based sources that provide a 'complete' protein, meaning they contain all nine essential amino acids needed for muscle repair and overall bodily function.
- Fat: Roughly 9 grams. The fat content is primarily composed of heart-healthy polyunsaturated and monounsaturated fatty acids, with only a small amount of saturated fat. This fat profile makes soybeans a much healthier alternative to animal-based protein sources.
- Carbohydrates: About 8.4 grams. With a low glycemic index, the carbs in soybeans release energy slowly, preventing blood sugar spikes and making them suitable for people with diabetes.
- Fiber: An impressive 6 grams. Soybeans are an excellent source of dietary fiber, which is crucial for digestive health and promoting a feeling of fullness.
Comparison: Boiled Soybeans vs. Edamame
While often used interchangeably, mature soybeans and edamame have different nutritional profiles due to their maturity. Edamame is simply an immature, green soybean, while the standard boiled soybean is a mature, dry bean that has been rehydrated.
| Nutrient (per 100g) | Boiled Soybeans (Mature) | Boiled Edamame (Immature) |
|---|---|---|
| Calories | ~172 kcal | ~122 kcal |
| Protein | ~18 g | ~11 g |
| Fat | ~9 g | ~5 g |
| Carbohydrates | ~8.4 g | ~10 g |
| Fiber | ~6 g | ~5 g |
As the table shows, mature boiled soybeans are more concentrated in calories, protein, and fat compared to their immature edamame counterparts. This means they are more energy-dense and can be more satiating.
Health Benefits of Adding Soybeans to Your Diet
In addition to their strong macronutrient profile, boiled soybeans offer numerous health benefits supported by scientific research:
- Heart Health: Studies have linked moderate soy consumption to lower levels of LDL (bad) cholesterol and improved cardiovascular function. The healthy fats and fiber play a significant role here.
- Cancer Risk Reduction: The isoflavones in soybeans are potent antioxidants that may help protect against certain hormone-related cancers, including breast and prostate cancer.
- Menopause Symptom Relief: The phytoestrogens in soy may help alleviate menopause symptoms such as hot flashes and mood swings for some women, though individual results can vary.
- Bone Health: Soybeans contain calcium and isoflavones that may help reduce bone loss and improve bone mineral density, particularly in postmenopausal women.
Potential Concerns and Considerations
While generally safe for most people, there are some considerations to keep in mind, as with any food:
- Soy Allergies: Soy is one of the most common food allergens, especially in infants and children. Anyone with a soy allergy should avoid soy products entirely.
- Thyroid Function: High consumption of soy products may interfere with thyroid function in some individuals, particularly those with pre-existing thyroid conditions or low iodine intake.
- Digestive Issues: The fiber in soybeans, especially certain types called FODMAPs, can cause gas and bloating in sensitive individuals, such as those with IBS.
- Phytic Acid: Soybeans contain phytic acid, which can inhibit the absorption of some minerals. However, boiling and fermenting the beans can reduce phytic acid levels.
How Processing Affects Nutritional Value
Cooking soybeans drastically alters their nutritional makeup and digestibility compared to their raw, dry form. Boiling not only rehydrates the beans but also serves to enhance their nutritional benefits. The heat from boiling helps to deactivate anti-nutrients like trypsin inhibitors and phytic acid, making the protein and minerals more available for absorption by the body.
Conversely, other cooking methods can have different effects. For example, stir-frying adds oil and can increase the total fat and calorie content significantly. Traditional fermented soy products like miso and tempeh also have different profiles and often higher levels of beneficial probiotics. Boiling is a simple, effective method for unlocking the maximum nutritional potential of the soybean with minimal added calories.
Conclusion: The Nutritional Power of Boiled Soybeans
For those questioning how many calories are in 100 gm of boiled soybean, the answer is a beneficial 172. These calories are derived from a robust nutritional profile of complete protein, healthy fats, and high fiber, which collectively provide a multitude of health advantages. From supporting heart and bone health to providing a satisfying, plant-based protein source, boiled soybeans are a versatile and powerful food. As part of a balanced and varied diet, this simple legume can be a fantastic way to boost your nutritional intake. For more scientific literature on the health effects of soy, researchers can refer to sources like Frontiers in Nutrition.
