The Calorie Count in 100g of Cooked Soyabean
For a 100-gram serving of mature, cooked, and boiled soyabeans, the calorie count is around 172 kcal. It is crucial to understand that this figure represents the calories after the beans have absorbed water during the cooking process. When comparing this to 100 grams of dry soyabeans, which can contain up to 446 kcal, the difference is significant. This is because the dry weight is highly concentrated, and the volume expands considerably once rehydrated and cooked.
Soyabeans are a powerhouse of nutrition, offering a substantial amount of high-quality protein, healthy fats, and fiber. This macronutrient profile makes them a highly satiating food, ideal for those managing their weight or increasing their protein intake, especially for those on plant-based diets.
Nutritional Composition of Cooked Soyabean
Beyond just calories, 100 grams of boiled soyabeans offer a rich profile of macronutrients and micronutrients. The breakdown is as follows:
- Protein: Approximately 18.2 grams, providing a complete source of plant-based protein with all nine essential amino acids.
- Fat: Around 9 grams, with a healthy mix of polyunsaturated and monounsaturated fatty acids.
- Carbohydrates: About 8.4 grams, with a low glycemic index, making it suitable for people with diabetes.
- Fiber: 6 grams, which is beneficial for digestive health.
- Vitamins and Minerals: A good source of iron, potassium, magnesium, and calcium.
The Difference Between Mature and Immature Soyabeans (Edamame)
The caloric and nutritional values can differ based on the maturity of the bean. Immature soyabeans, widely known as edamame, are a popular snack and have a different composition than their mature counterparts. A 100-gram serving of cooked edamame contains fewer calories than mature soyabeans, averaging around 140 kcal. This difference is largely due to the higher water content and slightly different macronutrient ratios in the less-developed bean.
How Cooking Methods Impact Soyabean Calories
The way soyabeans are prepared can also alter their final caloric content. While simply boiling adds no calories, preparing them in other ways can change the total. For example:
- Roasting: Dry roasting soyabeans will not add significant calories, but oil-roasting can dramatically increase the fat and calorie count depending on the amount of oil used. Heat treatments like roasting can also increase some antioxidants but may degrade other nutrients.
- Stir-Frying: Cooking with oil and other ingredients, such as sauces, will add calories. This is why it's important to account for all ingredients in a recipe when tracking total intake.
- Sprouting: Soaking and sprouting soyabeans can change their composition and reduce calorie density. A 100-gram serving of steamed sprouted soyabeans, for instance, contains a lower caloric load, around 81 kcal.
Comparison Table: Cooked Soyabean vs. Other Legumes
To put the nutritional value into context, here is a comparison of 100 grams of cooked soyabeans with other popular cooked legumes:
| Nutrient | Cooked Soyabean | Cooked Chickpeas | Cooked Lentils | Cooked Kidney Beans |
|---|---|---|---|---|
| Calories | ~172 kcal | ~164 kcal | ~116 kcal | ~127 kcal |
| Protein | ~18.2 g | ~8.9 g | ~7-8 g | ~8.7 g |
| Fat | ~9 g | ~2.6 g | ~0.5 g | ~0.5 g |
| Carbohydrates | ~8.4 g | ~27.4 g | ~20 g | ~22.8 g |
| Fiber | ~6 g | ~7.6 g | ~8 g | ~7.4 g |
Conclusion
A 100-gram portion of boiled mature soyabeans contains approximately 172 calories, making it a nutrient-dense and satisfying food choice. Its robust profile of complete protein, healthy fats, and fiber makes it an excellent addition to vegetarian and non-vegetarian diets alike. While the preparation method can slightly alter the calorie count, the inherent nutritional benefits remain consistent. For precise calorie counting, it is best to track the total ingredients used in your specific recipe. For more information on plant-based nutrition, you can consult reliable resources like the National Institutes of Health.
Soyabean for Health and Diet
Soyabeans contribute to a balanced diet by providing high-quality protein, essential amino acids, and vital nutrients. Their high fiber content promotes a feeling of fullness, which can aid in weight management. Additionally, studies suggest that isoflavones in soy may offer potential health benefits, such as reducing the risk of certain cancers and improving bone health in postmenopausal women.
Understanding Caloric Density
The significant difference in calorie counts between raw and cooked soyabeans highlights the concept of caloric density. Raw, dehydrated foods are very dense in calories, but once cooked, they absorb water and swell, increasing their volume while lowering their caloric density per gram. This makes cooked soyabeans a great option for those looking to consume a larger, more filling portion for fewer calories compared to their raw, dry state.
