Cooked Soybeans: A Complete Nutritional Profile
Cooked soybeans are a nutrient-dense food, providing a complete plant-based protein and a variety of essential vitamins and minerals. Understanding the full nutritional profile beyond just the caloric value can help you make informed decisions about including them in your meals. The process of cooking, typically boiling, increases the bean's water content, which lowers its overall calorie density compared to its raw or dry-roasted state.
The Macronutrient Breakdown
The 87 calories found in 50g of cooked soybeans are derived from a balanced mix of protein, fats, and carbohydrates. This macronutrient composition is what makes them so satiating and beneficial for a healthy diet:
- Protein: Approximately 8 grams. As a complete protein, soybeans contain all nine essential amino acids needed for muscle repair and growth.
- Fats: Around 4 grams. These are primarily healthy mono- and polyunsaturated fats, including essential fatty acids like linoleic acid.
- Carbohydrates: About 5 grams. A significant portion of this is dietary fiber, which supports digestive health and satiety.
Essential Vitamins and Minerals
Beyond macronutrients, a 50g serving of cooked soybeans also contributes to your intake of crucial micronutrients:
- Iron: A key mineral for oxygen transport in the blood.
- Potassium: Important for regulating blood pressure and fluid balance.
- Magnesium: Essential for nerve function, muscle contraction, and bone health.
- Calcium: Crucial for building strong bones.
- Folate (Vitamin B9): A vital nutrient for cell growth, particularly important during pregnancy.
Cooking Methods and Calorie Differences
The way soybeans are prepared can significantly alter their caloric density. Hydration plays a key role, as does the addition of any fats or oils. Dry-roasted soybeans, for instance, are much more calorie-dense per gram than boiled ones due to the removal of water and the concentration of nutrients.
Roasted vs. Cooked Soybeans: A Comparison
| Feature | Cooked Soybeans (50g) | Dry-Roasted Soybeans (50g) |
|---|---|---|
| Calories | ~87 kcal | ~226 kcal |
| Protein | ~8 grams | ~20 grams |
| Fats | ~4 grams | ~11 grams |
| Carbohydrates | ~5 grams | ~16 grams |
| Satiety | Good, due to fiber and water content | Excellent, due to concentrated protein and fiber |
The Health Benefits of Soybeans
Regularly incorporating soybeans into your diet can offer a host of health benefits, ranging from cardiovascular support to weight management.
- Cardiovascular Health: The healthy fats and fiber in soybeans can help regulate cholesterol levels, specifically lowering LDL ("bad") cholesterol.
- Weight Management: The high protein and fiber content promote feelings of fullness and satiety, which can help reduce overall calorie intake and support weight loss goals.
- Bone Health: Soybeans contain isoflavones, plant compounds that may help prevent bone loss and increase bone mineral density, particularly in post-menopausal women.
- Reduced Cancer Risk: Some research suggests a link between moderate soy consumption and a reduced risk of certain cancers, such as breast and prostate cancer.
Incorporating Cooked Soybeans Into Your Diet
There are numerous ways to enjoy the nutritional benefits of cooked soybeans in your daily meals. Their mild, nutty flavor makes them a versatile ingredient.
- As a snack: Lightly salted, boiled soybeans can be eaten directly from the pod as a healthy snack, similar to edamame.
- In salads: Add cooled, cooked soybeans to salads for a boost of protein and fiber.
- Soups and stews: Incorporate them into hearty soups and stews to add texture and nutritional value.
- Vegetable bowls: Combine cooked soybeans with roasted vegetables, grains, and a healthy dressing for a complete meal.
- Blended into dips: Purée cooked soybeans with herbs, garlic, and lemon juice to create a creamy, protein-rich dip similar to hummus.
Conclusion
To summarize, 50 grams of cooked soybeans provides approximately 87 calories, offering a potent combination of plant-based protein, healthy fats, and essential micronutrients. This makes them an excellent, low-calorie choice for anyone looking to enhance their diet with a filling, nutrient-rich food. By understanding the nutritional profile and exploring different ways to prepare them, you can easily incorporate cooked soybeans into your meals to support your overall health and wellness goals.
FAQs
How many calories are in 100g of cooked soybeans?
100 grams of cooked soybeans contain approximately 172-173 calories, based on USDA data.
Are cooked soybeans a complete protein?
Yes, cooked soybeans are one of the few plant-based foods considered a complete protein, meaning they contain all nine essential amino acids.
How does the protein in 50g of cooked soybeans compare to other sources?
A 50g serving of cooked soybeans contains about 8g of protein, which is comparable to 50g of tofu or a medium-sized boiled egg.
Are edamame and cooked soybeans the same thing?
No, edamame are immature, green soybeans harvested early, while the term "cooked soybeans" typically refers to mature, cream-colored soybeans that have been boiled.
Is the fat in cooked soybeans healthy?
Yes, the fat in cooked soybeans is primarily composed of healthy polyunsaturated and monounsaturated fatty acids, which are beneficial for heart health.
Do cooked soybeans help with weight loss?
Yes, the high protein and fiber content in cooked soybeans can help you feel full for longer, which may assist in managing calorie intake and supporting weight loss.
What is the primary difference in nutritional value between cooked and roasted soybeans?
Roasted soybeans have a higher calorie density per gram than cooked soybeans because the roasting process removes water, concentrating the protein, fat, and calories into a smaller volume.
