TempoLife › Calorie database › Legumes › Soybeans
Soybeans calories and nutrition facts
100 grams of soybeans contains 172 calories, with 18.2 g of protein, 8.4 g of carbohydrate and 9 g of fat. It provides 6 g of fiber and 3 g of sugar per 100 g. Most of its calories come from fat.
Soybeans are the protein heavyweight of the legume world: about 296 calories a cooked cup carrying 18 g of protein per 100 g, with all the essential amino acids. They are also fattier than other beans, which is why soy oil exists. Cooked from dry they need a long simmer; edamame are the same bean picked young.
Where the calories come from
Protein 39% Carbs 18% Fat 43%
How soybeans compares
Per 100 g, against the closest legumes in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Soybeans | 172 kcal | 18.2 g | 8.4 g | 9 g |
| Meatless luncheon slices | 189 kcal | 17.8 g | 4.4 g | 11.1 g |
| Meatless meatballs | 197 kcal | 21 g | 8 g | 9 g |
| Vegetarian meatloaf | 197 kcal | 21 g | 8 g | 9 g |
| Tempeh | 192 kcal | 20.3 g | 7.6 g | 10.8 g |
Nutrition facts for soybeans
| Nutrient | Per 100 g | Per 1 cup cooked |
|---|---|---|
| Calories | 172 kcal | 296 kcal |
| Protein | 18.2 g | 31 g |
| Carbohydrate | 8.4 g | 14 g |
| Fat | 9 g | 15 g |
| Fiber | 6 g | 10 g |
| Sugar | 3 g | 5 g |
| Saturated fat | 1.3 g | 2 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for soybeans — per 100 g and per portion.
Vitamins and minerals in soybeans
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Copper | 0.41 mg | 46% |
| Manganese | 0.82 mg | 36% |
| Iron | 5.1 mg | 29% |
| Riboflavin (B2) | 0.29 mg | 22% |
| Magnesium | 86 mg | 20% |
| Phosphorus | 245 mg | 20% |
| Vitamin K | 19.2 µg | 16% |
| Vitamin B6 | 0.23 mg | 14% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common soybeans servings
How many calories in a portion of soybeans — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tbsp (11 g) | 18.9 kcal | 2 g | 0.9 g | 1 g |
| 100 g (100 g) | 172 kcal | 18 g | 8 g | 9 g |
| 1 cup (172 g) | 296 kcal | 31 g | 14 g | 15 g |
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Frequently asked questions
How many calories are in soybeans?
Soybeans has 172 calories per 100 grams. A typical serving of 1 cup cooked (172 g) has about 296 calories.
How much protein is in soybeans?
Soybeans contains 18.2 g of protein per 100 g, or about 31 g per 1 cup cooked.
How much sugar is in soybeans?
Soybeans contains 3 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is soybeans a good source of protein?
Soybeans provides 18.2 g of protein per 100 g — about 39% of its calories come from protein.
How much fiber does soybeans have?
Soybeans has 6 g of fiber per 100 g. Reference intakes for adults are around 25-30 g of fiber per day, so it contributes meaningfully.
Are these soybeans calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #174271 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
