The question of how many calories are in 100g of cooked soybeans has a straightforward answer, yet it opens the door to understanding a much broader and more impressive nutritional profile. At approximately 172 calories per 100-gram serving, cooked soybeans are a nutrient-dense food that provides more than just energy. This article explores the caloric content and delves into the full macronutrient composition and health benefits of incorporating these powerful legumes into your diet.
The Caloric and Nutritional Profile of Cooked Soybeans
When we look at a 100g serving of cooked soybeans, the 172-calorie figure tells only part of the story. The quality of these calories, derived from a well-rounded mix of protein, fats, and carbohydrates, is what truly sets them apart as a valuable dietary staple. The breakdown of macronutrients reveals a powerhouse of nutrition.
Macronutrient Breakdown per 100g
- Protein: Approximately 18.2 grams. Soybeans are one of the few plant-based foods considered a complete protein, containing all nine essential amino acids required by the body. This makes them an excellent protein source for vegetarians and vegans.
- Carbohydrates: Around 8.4 grams. This relatively low carbohydrate count contributes to soybeans' low glycemic index, making them a suitable food for those managing blood sugar levels.
- Dietary Fiber: 6 grams. A significant portion of the carbohydrate content is fiber, which is crucial for digestive health and helps promote feelings of fullness.
- Fat: About 9 grams. The fat in soybeans is predominantly composed of healthy polyunsaturated and monounsaturated fatty acids, which support heart health.
- Water: Approximately 63%. The high water content in cooked soybeans contributes to their satisfying texture and helps with hydration.
The Importance of Cooking Soybeans
It's important to note that raw soybeans are indigestible for humans and should not be consumed. Cooking them, typically by boiling, deactivates anti-nutritional factors and makes them safe and beneficial to eat. The cooking process is crucial for unlocking the full nutritional potential of the beans.
Health Benefits Beyond the Caloric Count
The nutritional value of cooked soybeans extends well beyond their calorie and macronutrient content. They are packed with essential vitamins, minerals, and other bioactive compounds that offer numerous health advantages.
- Heart Health: Regular consumption of soy products may help lower LDL ("bad") cholesterol levels.
- Bone Health: Soybeans contain isoflavones, which may help prevent bone loss and promote bone density, particularly in postmenopausal women.
- Cancer Risk Reduction: Observational studies suggest that consuming soy-based foods may be associated with a reduced risk of certain cancers, such as breast and prostate cancer.
- Alleviating Menopause Symptoms: Isoflavones in soybeans are phytoestrogens that may help mitigate common menopausal symptoms like hot flashes.
- Digestive Wellness: The high fiber content aids in maintaining a healthy digestive tract and fosters a healthy gut microbiome.
Comparing Soybeans to Other Legumes
To put the nutritional value of cooked soybeans into perspective, a comparison with other popular cooked legumes can be useful. The table below highlights the approximate calories, protein, and fiber per 100-gram serving for a few common options.
| Legume (cooked) | Calories (per 100g) | Protein (per 100g) | Fiber (per 100g) |
|---|---|---|---|
| Soybeans | 172-173 kcal | 18.2 g | 6 g |
| Chickpeas | ~164 kcal | ~8.9 g | ~7.6 g |
| Black Beans | ~132 kcal | ~8.9 g | ~8.7 g |
| Lentils | ~116 kcal | ~9 g | ~7.9 g |
As the table shows, cooked soybeans offer a significantly higher amount of protein per 100g compared to other common legumes. While some, like lentils and black beans, provide slightly more fiber, soybeans' complete protein profile and favorable fat content distinguish them as a superior source for plant-based nutrition.
How to Incorporate Cooked Soybeans into Your Diet
Adding cooked soybeans to your meals is simple and versatile. Here are a few ideas:
- Salads: Toss cooked, cooled soybeans into your favorite salad for a protein and fiber boost.
- Grain Bowls: Combine soybeans with cooked grains like quinoa or brown rice, roasted vegetables, and a dressing.
- Soups and Stews: Add cooked soybeans to soups or stews for extra texture and nutritional density.
- Snack on Them: Roasted soybeans, often referred to as soy nuts, make for a crunchy, satisfying snack.
- Homemade Products: Cooked soybeans are the base for homemade soy milk, tofu, and other fermented products like tempeh, allowing you to control the ingredients and freshness.
Potential Considerations and Side Effects
While generally safe and nutritious, there are a few potential downsides to consider. Some individuals may experience digestive issues like gas and bloating due to the fiber content. Additionally, those with thyroid issues or a soy allergy should consult a healthcare professional before significantly increasing their soy intake.
Conclusion: A Nutritious Powerhouse
So, how many calories are in 100g of cooked soybeans? The precise number is about 172, but this single data point undersells the true value of this legume. Cooked soybeans deliver a powerful combination of complete protein, healthy fats, and fiber, along with a host of beneficial vitamins and minerals. Whether you're a vegetarian seeking a complete protein source or simply looking to enhance your diet with nutritious, whole foods, cooked soybeans are a simple yet effective addition.
For more detailed information on the specific nutritional facts and health effects of soybeans, visit Healthline's comprehensive guide on the topic: Soybeans 101: Nutrition Facts and Health Effects.
