How many calories are in 30 grams of boiled soybeans?

November 14, 2025 •

3 min read

According to the USDA, 100 grams of boiled soybeans contains approximately 173 calories. A 30-gram portion of boiled soybeans provides a low-calorie, nutrient-dense snack. This article will explore exactly how many calories are in 30 grams of boiled soybeans and provide a breakdown of their nutritional benefits.

Quick Summary

Approximately 52 calories are in a 30-gram serving of boiled soybeans. This plant-based source of protein and fiber is a healthy boost without many calories, making it ideal for snacks or additions to meals.

Key Points

Low-Calorie Serving: A 30-gram portion of boiled soybeans contains approximately 52 calories, making it a great light snack.
Rich in Complete Protein: Soybeans provide all nine essential amino acids, serving as a high-quality, complete plant-based protein source.
High in Fiber: With significant amounts of fiber, boiled soybeans support digestive health and can help manage weight by increasing feelings of fullness.
Heart-Healthy Benefits: The phytosterols found in soy can help lower bad cholesterol levels, supporting cardiovascular health.
Bone-Boosting Isoflavones: Soy contains isoflavones that may help improve bone mineral density, particularly for women during and after menopause.
Versatile Ingredient: Boiled soybeans are easy to add to salads, soups, stews, and stir-fries, enhancing the nutritional value of many meals.
Simple Preparation: You can easily prepare boiled soybeans at home by soaking and boiling, avoiding the added calories and fats found in some processed versions.

A Closer Look at the Calorie Count

Based on nutritional averages, 100 grams of boiled soybeans contain approximately 173 calories. To find the caloric value of a 30-gram serving, a simple calculation is required.

$$(173\ \text{calories} / 100\ \text{grams}) \times 30\ \text{grams} = 51.9\ \text{calories}$$

This means that 30 grams of boiled soybeans contains roughly 52 calories. These figures may vary depending on the variety and preparation method, but this provides a reliable estimate for daily dietary planning.

Comparing Boiled Soybeans to Other Soy Products

While 30 grams of boiled soybeans are a low-calorie option, other soy products offer different nutritional profiles. Edamame, which are immature soybeans, and dried, roasted soybeans have distinct caloric content. This comparison can help make informed choices based on dietary needs.


Product	30g Portion (approx.)	Calories (approx.)	Notes
Boiled Soybeans	30g (shelled)	52	Lower calorie, high in fiber.
Frozen Edamame	30g (shelled)	43	Young soybeans, often served as a snack.
Dry Roasted Soybeans	30g	135	Higher calorie due to moisture loss.

This table highlights the difference in calories between various forms of soybeans, emphasizing that preparation method is key when tracking caloric intake. Boiling adds no extra calories, while roasting removes water, concentrating nutrients and energy in a smaller volume.

The Health Benefits Beyond Calories

Boiled soybeans are more than just a low-calorie snack; they are a nutritional powerhouse packed with benefits for overall health.

Complete Protein Source: Soybeans contain all nine essential amino acids, making them a complete protein. This is a significant advantage for those on a vegetarian or vegan diet seeking high-quality protein.
Rich in Fiber: A single serving provides both soluble and insoluble fiber, which is essential for digestive health. It promotes regular bowel movements and can help feed beneficial gut bacteria.
Heart Health: Regular consumption of soy has been linked to a reduction in cholesterol levels, particularly LDL or 'bad' cholesterol, due to compounds like phytosterols.
Bone Health: The isoflavones in soybeans may contribute to improved bone mineral density, which is especially beneficial for postmenopausal women.
Source of Important Vitamins and Minerals: Soybeans are rich in nutrients like Vitamin K1, folate (B9), copper, manganese, and molybdenum, all of which play crucial roles in various bodily functions.

How to Incorporate Boiled Soybeans into Your Diet

There are numerous simple and delicious ways to add boiled soybeans to meals. Their mild, nutty flavor makes them a versatile ingredient.

As a simple snack: Enjoy them on their own, lightly salted. They are a filling and satisfying alternative to processed snacks.
In salads: Add a handful of boiled soybeans to your favorite salad for extra texture, protein, and fiber.
In stir-fries: Toss them into a vegetable stir-fry for a protein boost.
In soups and stews: Mix them into hearty soups or stews for added substance and nutrients.
As a side dish: Serve them as a simple side, seasoned with a little garlic powder and tamari sauce.

Conclusion: A Smart Dietary Choice

Knowing how many calories are in 30 grams of boiled soybeans highlights their value as a low-calorie, nutrient-rich food. With approximately 52 calories per serving, they provide a combination of complete plant-based protein, healthy fats, and essential vitamins and minerals. Incorporating boiled soybeans is an easy and effective strategy whether managing weight or aiming for a healthier diet. Their versatility allows them to be added to various dishes, making them a staple for a balanced and nourishing diet. For those interested in exploring the broader context of plant-based protein, resources from trusted organizations can provide further insight.

How to prepare boiled soybeans

Preparing boiled soybeans is a straightforward process.

Soak: Start by soaking dried soybeans overnight in water to rehydrate them.
Boil: Rinse the soaked beans and boil them in fresh water for 30–60 minutes, or until they reach your desired tenderness.
Season: Drain and season with a pinch of salt or other spices to taste.

This simple method ensures you get all the nutritional benefits of the beans without added fats or calories.

Frequently Asked Questions

Yes, boiled soybeans are an excellent source of high-quality, complete plant-based protein, containing all nine essential amino acids that the body needs.

Edamame are immature, green soybeans harvested before they are fully ripened. Soybeans are mature, dried beans. While they are from the same plant, they have different textures and slightly different nutritional profiles.

Yes, soybeans can aid in weight management. They are high in protein and fiber, which helps increase satiety and keep you feeling full for longer, which can help reduce overall calorie intake.

The most accurate way to measure 30 grams of boiled soybeans is with a kitchen scale. This ensures precise portion control for calorie tracking.

For most people, soybeans are safe. However, due to their fiber content (FODMAPs) and isoflavones, some sensitive individuals may experience flatulence or diarrhea. Those with thyroid issues or a soy allergy should consult a doctor.

Boiling soybeans primarily serves to soften them and make them digestible. It does not significantly alter their core nutritional profile, though some water-soluble vitamins may be lost, which is minimal for a nutritious food like soy.

Boiled soybeans themselves are naturally very low in sodium. The sodium content only increases if salt is added during or after the cooking process.