Caloric Breakdown of 50 Grams of Cooked Soybeans
To answer the question of how many calories are in 50 grams of cooked soybeans, it's important to understand the macronutrient composition. A typical 50-gram portion of cooked, boiled, mature soybeans with salt contains roughly 87 calories. These calories are distributed among protein, fat, and carbohydrates. This modest calorie count makes it an excellent, low-calorie addition to meals for those monitoring their intake.
The Macronutrient Profile
For a 50-gram serving, the nutritional breakdown is as follows:
- Protein: Approximately 8 grams. Soybeans are considered a complete protein source, providing all nine essential amino acids.
- Fat: Around 4 grams. The fat content is a mix of polyunsaturated and monounsaturated fatty acids, which are beneficial for heart health.
- Carbohydrates: Roughly 5 grams. Soybeans are low in net carbs due to their high fiber content.
This balanced profile of protein, healthy fats, and fiber contributes to satiety, helping you feel fuller for longer and potentially aiding in weight management. The cooking process, especially boiling, does not significantly alter the core nutritional value but rather changes its density by adding water.
The Micronutrient Richness of Soybeans
Beyond macronutrients, cooked soybeans are a fantastic source of vitamins and minerals. A 50-gram portion provides a good boost of essential nutrients, including:
- Iron: Crucial for oxygen transport in the blood. Soybeans offer a significant amount of iron, especially important for those on plant-based diets.
- Calcium: Important for bone health, soybeans provide a notable amount of calcium.
- Potassium: An essential mineral that helps regulate blood pressure.
- Folate (Vitamin B9): Vital for various bodily functions and especially important during pregnancy.
- Manganese and Copper: Trace minerals with important roles in metabolism and enzyme function.
Comparison: Cooked vs. Raw Soybeans
It's crucial to distinguish between raw and cooked soybeans when considering caloric and nutritional content. Cooking causes the beans to absorb water, increasing their weight and volume while decreasing their calorie density per gram. The following table illustrates the difference using a 100-gram serving for a clear comparison.
| Nutrient | 100g Cooked Soybeans | 100g Raw Soybeans |
|---|---|---|
| Calories | ~172 kcal | ~446 kcal |
| Protein | ~18.2 g | ~36.5 g |
| Fat | ~9 g | ~19.9 g |
| Carbohydrates | ~8.4 g | ~30.2 g |
| Fiber | ~6 g | ~9.3 g |
As the table shows, raw soybeans have a much higher calorie density. This is why it's important to use the correct nutritional information for the specific food form you are consuming. Relying on raw data when eating cooked soybeans could lead to overestimating your calorie intake.
The Health Benefits of Incorporating Cooked Soybeans
Including cooked soybeans in your diet provides more than just a balanced energy source. The numerous health benefits stem from their rich nutrient profile.
- Heart Health: The fiber, unsaturated fats, and isoflavones in soybeans can help lower LDL ('bad') cholesterol, promoting cardiovascular health.
- Cancer Prevention: Studies suggest that isoflavones may offer protective effects against certain cancers, including breast and prostate cancer.
- Bone Health: Soybeans are a source of calcium and magnesium, which are vital for maintaining strong bones and reducing the risk of osteoporosis, especially in post-menopausal women.
- Weight Management: The high protein and fiber content help increase satiety, which can reduce overall calorie intake and support weight loss goals.
- Menopause Symptom Relief: The phytoestrogens in soy may help alleviate menopause symptoms like hot flashes for some women.
Considerations and How to Enjoy Cooked Soybeans
While generally healthy, it's worth noting some considerations. Soy can cause digestive issues like flatulence and bloating in sensitive individuals due to its fiber content. Some also have a soy allergy. However, for most, it's a safe and nutritious food. For optimal digestion and nutrient absorption, soaking the beans overnight before cooking is recommended.
There are many simple ways to incorporate cooked soybeans into your meals:
- Toss them into salads for a protein boost.
- Add them to soups, stews, or chili.
- Puree them into a creamy, high-protein dip.
- Roast them with seasonings for a crunchy snack.
Conclusion
In summary, 50 grams of cooked soybeans contains approximately 87 calories, along with a powerful combination of protein, healthy fats, fiber, and essential micronutrients. This makes it an excellent food for anyone seeking to improve their nutrition, manage their weight, or boost their intake of plant-based protein. By understanding its nutritional value, you can easily incorporate this versatile legume into your diet and reap its numerous health benefits.
For more detailed nutritional information and health data, visit the Healthline article on soybeans.
