The Nutritional Profile of 100g Cooked Soybeans
Cooked soybeans, often consumed as edamame or as part of various dishes, are a nutritional powerhouse. A 100-gram portion of plain boiled soybeans provides an efficient source of energy, along with a rich supply of protein, fiber, and essential micronutrients. Understanding the calorie count is just the first step in appreciating this versatile legume. Most nutritional databases and studies confirm the caloric value to be in the range of 172 to 173 kcal for this serving size. The total energy comes from a balanced mix of macronutrients that make soybeans a filling and satiating food choice.
How Cooking Affects Caloric Content
The way soybeans are prepared can slightly influence their final caloric count. The 172-173 calorie figure is based on boiling, which adds no extra fat. However, cooking methods that involve oil, such as stir-frying, will increase the calorie count. For example, a stir-fried serving with added fats would be higher in calories than a simple steamed or boiled portion. It is important for those tracking their intake to be mindful of added ingredients during preparation.
Calorie Breakdown by Macronutrient
To understand where the 172 calories come from, it helps to look at the macronutrient composition, as each plays a role in the total energy provided.
- Protein: Approximately 18.2 grams of protein per 100g. Since protein provides 4 calories per gram, this contributes about 73 calories. Soy is a unique plant-based source because it is a complete protein, containing all nine essential amino acids necessary for human health.
- Fats: With around 9 grams of fat per 100g, this is a significant source of energy. Fat provides 9 calories per gram, totaling roughly 81 calories. These are mainly healthy polyunsaturated and monounsaturated fats, including Omega-3 and Omega-6 fatty acids, which are beneficial for heart health.
- Carbohydrates: The remaining calories come from carbohydrates, which total about 8.4 grams per 100g. This provides approximately 34 calories from carbs. The carbohydrate content is low on the glycemic index, making it suitable for blood sugar management.
- Fiber: Notably, about 6 grams of the carbohydrate content is fiber, which is indigestible and contributes to feelings of fullness without adding calories. Fiber also supports digestive health.
Health Benefits of Including Soybeans in Your Diet
Beyond their caloric and macronutrient profile, soybeans offer a wide array of health advantages, reinforcing their superfood status.
- Heart Health: Regular consumption of soy has been linked to lower levels of LDL (bad) cholesterol and can reduce the risk of heart disease.
- Bone Health: Rich in calcium, magnesium, and isoflavones, soybeans may help improve bone mineral density and reduce the risk of osteoporosis, especially in postmenopausal women.
- Weight Management: The high protein and fiber content contribute to a feeling of fullness, which can help control appetite and support weight management goals.
- Source of Micronutrients: Soybeans are a great source of iron, potassium, folate, and B vitamins, among other essential nutrients.
- Menopause Symptom Relief: Some studies suggest that the isoflavones in soy may help alleviate symptoms such as hot flashes in women experiencing menopause.
How Cooked Soybeans Compare to Other Legumes
Soybeans stand out from other legumes due to their unique nutritional composition. Here is a comparison of 100g servings (boiled) of common legumes.
| Nutrient (per 100g, boiled) | Soybeans | Chickpeas (Garbanzo Beans) | Kidney Beans | Common Lentils |
|---|---|---|---|---|
| Calories (approx.) | 172 kcal | 164 kcal | 127 kcal | 116 kcal |
| Protein | ~18.2 g | ~8.9 g | ~8.7 g | ~9.0 g |
| Fats | ~9.0 g | ~2.6 g | ~0.5 g | ~0.4 g |
| Fiber | ~6.0 g | ~7.6 g | ~6.4 g | ~7.9 g |
As the table shows, soybeans are the most calorie-dense of the group, a result of their higher fat and protein content. This makes them exceptionally filling and a highly efficient source of complete protein for plant-based diets, far surpassing the protein content of common beans and lentils per serving.
Incorporating Cooked Soybeans into Your Diet
Adding cooked soybeans to your meal plan is straightforward, thanks to their versatility. They can be enjoyed in many forms:
- As a simple snack: Edamame (immature soybeans in the pod) is often lightly steamed and sprinkled with salt.
- In salads: Shelled, cooked soybeans add a protein boost and nutty flavor to leafy greens or grain bowls.
- Added to soups and stews: Their firm texture holds up well in slow-cooked dishes.
- Blended into spreads: Cooked soybeans can be processed into a protein-packed hummus or dip.
- Part of stir-fries: Toss them in with other vegetables for a high-protein, flavorful meal.
Conclusion
In conclusion, 100 grams of cooked soybeans provides approximately 172 calories, a figure that reflects their rich composition of protein and healthy fats. This nutritional density, combined with their complete amino acid profile, high fiber, and abundance of vitamins and minerals, makes them an invaluable component of a healthy diet, particularly for those following plant-based lifestyles. When prepared simply through boiling or steaming, they offer a low-calorie, high-protein food option that supports heart health, weight management, and overall well-being. For more detailed nutritional information on food composition, consider consulting the USDA FoodData Central database. Their versatility in cooking ensures that they can be easily integrated into a wide variety of delicious and healthy meals.
It is worth noting that while soy is widely celebrated for its benefits, individuals with a soy allergy should avoid it. As with any dietary change, consulting a healthcare provider or a registered dietitian is always recommended to ensure it aligns with your specific health needs.
