Understanding the Caloric Content of Soybeans
When asking how many calories 100 g of soybean contains, it is crucial to consider the preparation method, as this significantly impacts the final nutritional value. A 100-gram serving of boiled soybeans, a common preparation, provides about 172-173 calories. The caloric distribution for this serving size is also notable, with the energy derived primarily from protein and fat.
The Macronutrient Profile of Boiled Soybeans (100 g)
Beyond the total calorie count, the composition of those calories is what makes soybeans a nutritional powerhouse. A 100g portion of boiled soybeans offers a complete and balanced macronutrient profile.
- Protein: At approximately 16.6 to 18.2 grams, soybeans are one of the best plant-based protein sources, containing all nine essential amino acids.
- Fat: This serving provides around 9 grams of fat, most of which are healthy polyunsaturated and monounsaturated fatty acids.
- Carbohydrates: With about 8.4 to 9.9 grams of carbohydrates, whole soybeans are relatively low in carbs.
- Fiber: A single 100g portion contains roughly 6 grams of dietary fiber, which aids digestion and promotes gut health.
The Difference Between Raw and Cooked Soybeans
Comparing the caloric density of raw versus cooked soybeans highlights the effect of hydration. Raw, mature soybeans are dehydrated and, therefore, much more calorie-dense by weight. A 100g serving of raw soybeans can contain over 400 calories due to its concentrated nutritional profile. However, because raw soybeans are not typically consumed directly, these figures are less relevant for meal planning. When soaked and boiled, the beans absorb water, which significantly lowers the calorie density per 100 grams, as the nutritional content is distributed across a heavier, hydrated mass.
Comparison Table: Soybeans vs. Common Legumes (per 100g, cooked)
To put soybean nutrition into perspective, here is a comparison with other popular cooked legumes.
| Nutrient | Boiled Soybeans | Boiled Lentils | Boiled Chickpeas |
|---|---|---|---|
| Calories | ~173 kcal | ~116 kcal | ~164 kcal |
| Protein | ~16.6 g | ~9.0 g | ~8.9 g |
| Carbohydrates | ~9.9 g | ~20.1 g | ~27.4 g |
| Dietary Fiber | ~6.0 g | ~7.9 g | ~7.6 g |
| Fat | ~9.0 g | ~0.4 g | ~2.6 g |
This table illustrates that soybeans provide a higher protein and fat content compared to lentils and chickpeas, making them a more energy-dense legume.
Health Benefits of Incorporating Soybeans
Beyond their excellent macronutrient balance, soybeans offer a range of health benefits, supported by both their macro and micronutrient profiles.
- Heart Health: Soybeans are low in saturated fat and cholesterol-free, and the consumption of soy protein has been linked to modestly lower blood cholesterol levels.
- Bone Health: The phytoestrogens, specifically isoflavones, found in soy are thought to improve bone mineral density, particularly in postmenopausal women.
- Weight Management: The high protein and fiber content of soybeans promote satiety, helping to reduce overall calorie intake and support weight loss efforts.
- Menopausal Symptom Relief: Some studies suggest that isoflavones may help alleviate menopausal symptoms like hot flashes, though individual results can vary.
- Antioxidant Properties: Soybeans contain antioxidants that help combat oxidative stress in the body, which is linked to aging and chronic diseases.
Considerations and Potential Concerns
While highly beneficial, some considerations should be noted before increasing soy consumption.
- Soy Allergies: Soy is a common allergen, and individuals with a known soy allergy should avoid soy products.
- Thyroid Function: In sensitive individuals with low iodine levels, very high intake of soy isoflavones could potentially affect thyroid function, though most studies in healthy adults show no significant impact.
- Digestive Issues: Like many legumes, soybeans contain fibers that can cause flatulence and bloating in some people, especially those with Irritable Bowel Syndrome (IBS).
Conclusion
In conclusion, 100 grams of boiled soybean contains approximately 172-173 calories, offering a rich and balanced mix of high-quality protein, healthy fats, and fiber. This makes it an excellent addition to a variety of diets, especially plant-based ones. For those managing their weight or simply seeking a nutritious food, soybeans can promote satiety and provide essential nutrients. However, as with any food, portion control and individual sensitivities should be considered. By understanding its comprehensive nutritional profile, you can confidently include soybeans in your meals to reap their numerous health rewards. For a deeper look into the nutritional composition, consult reliable sources like the USDA FoodData Central, where detailed information on various foods can be found.
Additional Resources
For an in-depth analysis of soybean nutritional data, you can consult the official USDA FoodData Central database. The USDA's comprehensive database provides a wealth of information on the nutritional content of thousands of foods, serving as a primary authoritative source for dietitians and nutritionists. https://fdc.nal.usda.gov/
