How much protein is there in 100 g of boiled soybean?

According to the USDA, 100 grams of boiled mature soybeans contains approximately 18.2 grams of protein. This makes soybeans one of the richest plant-based sources of protein, providing a substantial amount of this essential macronutrient in a single, simple serving.

Quick Summary

A 100-gram serving of boiled soybeans provides approximately 18.2 grams of protein, offering a complete amino acid profile beneficial for vegetarian and vegan diets. This article breaks down the nutritional facts and compares boiled soybeans to other protein sources. It also explores the health benefits and potential drawbacks of incorporating soy into your diet.

Key Points

• High Protein Source: A 100 g serving of boiled soybeans contains approximately 18.2 grams of protein.

• Complete Amino Acid Profile: Soybeans are one of the few plant-based foods that provide all nine essential amino acids, making them a complete protein.

• Rich in Nutrients: Besides protein, soybeans are rich in fiber, healthy fats (omega-3 and omega-6), and essential vitamins and minerals like iron, calcium, and folate.

• Beneficial for Heart and Bone Health: Regular consumption may help lower cholesterol and improve bone mineral density.

• Versatile Ingredient: Boiled soybeans are a versatile food that can be used in salads, stir-fries, curries, and as a simple snack.

• Manageable Cooking Process: While needing soaking and boiling, the cooking process is simple and results in a nutrient-dense food.

• Superior to Other Legumes: Compared to chickpeas and kidney beans, boiled soybeans contain almost double the protein per 100g serving.

Nutritional Breakdown of Boiled Soybeans

When considering how much protein is there in 100 g of boiled soybean, the answer is impressive for a plant-based food. A standard 100-gram serving provides around 18.2 grams of high-quality, complete protein. This figure is for cooked, mature soybeans, as water absorption during boiling slightly reduces the protein content per 100 grams compared to their raw, dried state. The 18.2 grams represents a realistic amount in a ready-to-eat measurement.

Essential Amino Acids in Soybeans

Soybeans are one of the few plant sources that offer a complete protein profile, containing all nine essential amino acids required for human health. This is particularly valuable for individuals on plant-based diets. The primary proteins are glycinin and conglycinin.

Beyond Protein: Other Key Nutrients

Boiled soybeans are also packed with a range of other essential nutrients:

• Fiber: Approximately 6 grams per 100-gram serving, aiding digestion.
• Healthy Fats: Including omega-3 and omega-6 fatty acids.
• Vitamins and Minerals: Such as Vitamin K1, Folate, Manganese, Copper, and Phosphorus.
• Bioactive Compounds: Including beneficial isoflavones.

Health Benefits of Incorporating Boiled Soybeans

Consuming boiled soybeans can contribute to overall health. Their nutrient profile supports:

• Heart Health: Linked to reduced LDL cholesterol due to phytosterols.
• Menopause Symptom Relief: Isoflavones may help alleviate symptoms like hot flashes for some women.
• Bone Health: Calcium, magnesium, and isoflavones may improve bone mineral density.
• Digestive Health: High fiber content acts as a prebiotic.

Potential Concerns and Considerations

While generally safe, consider these factors:

• Digestive Issues: Some may experience gas or diarrhea due to fibers.
• Thyroid Function: High intake may interfere in susceptible individuals.
• Soy Allergy: Avoid if you have a diagnosed soy allergy.

Boiled Soybean Protein vs. Other Legumes: A Comparison

Here's how boiled soybeans compare to other legumes in protein content per 100 grams.

Nutrient (per 100g, boiled)	Soybeans	Chickpeas	Kidney Beans
Protein	18.2 g	8.9 g	8.7 g
Fats	9.0 g	2.6 g	0.5 g
Fiber	6.0 g	7.6 g	6.4 g
Calories	172 kcal	164 kcal	127 kcal

Boiled soybeans provide significantly more protein per 100-gram serving than chickpeas and kidney beans.

Conclusion

A 100-gram serving of boiled soybean provides approximately 18.2 grams of complete protein, making it an excellent choice for muscle health and overall nutrition. It also offers healthy fats, fiber, vitamins, and minerals. While generally beneficial, be aware of potential digestive or thyroid concerns. Boiled soybeans are a versatile and nutrient-dense plant-based protein source.

For more in-depth nutritional data, the USDA provides a comprehensive database at [https://fdc.nal.usda.gov/].

Easy Ways to Add Boiled Soybeans to Your Diet

Boiled soybeans are versatile. Try them:

• As a snack (edamame)
• Added to salads
• In stir-fries
• Blended into dips or smoothies
• In curries and soups
• As a topping for grain bowls

Tips for Cooking Boiled Soybeans

To cook mature soybeans:

1. Soak dried beans overnight.
2. Rinse thoroughly.
3. Boil in fresh water for 1-3 hours until tender.
4. Season with salt if desired.
5. Drain well.
6. Cool before serving.

Frequently Asked Questions

Is the protein in boiled soybeans a complete protein?

Yes, soybeans are one of the few plant-based sources considered a complete protein, meaning they contain all nine essential amino acids that the human body cannot produce on its own.

Is 100g of boiled soybean a good source of protein for a vegan?

Absolutely. With 18.2 grams of complete protein per 100g, boiled soybean is an excellent and efficient source of protein for anyone on a vegan or vegetarian diet.

How do you cook mature soybeans for consumption?

To cook mature soybeans, first soak them overnight. Then, rinse the beans, cover them with fresh water, and simmer for 1-3 hours until tender before draining.

What is the difference in protein between raw and boiled soybeans?

The protein content per 100 grams is higher in raw, dry soybeans (over 36g) because they contain less water. When boiled, the beans absorb water, reducing the protein concentration to about 18.2 grams per 100g.

Do boiled soybeans have any negative side effects?

While most people tolerate them well, some individuals might experience digestive issues like bloating or gas. People with thyroid conditions should also be mindful of high consumption.

How does soybean protein compare to other beans like chickpeas?

Boiled soybeans have significantly more protein per 100 grams than other common legumes. For example, they offer almost double the protein of a similar serving of boiled chickpeas.

Are boiled soybeans healthy for heart and bone health?

Yes, they are considered beneficial for heart and bone health due to their high fiber and isoflavone content, which can help lower cholesterol and improve bone mineral density.